iron

Iron is a micronutrient that is essential . Iron deficiency can cause weakness , lethargy , dizziness , to anemia . In pregnant women , iron deficiency can result in impaired growth and development and intelligence of prospective baby .

U.S. Department of Agriculture recommended iron intake is 18 mg per day . For inadequate , then make sure the following foods are always in your diet .

- Lentils One cup of lentils contains 6.59 mg of iron . In addition , lentils also contain fiber and vitamin A.

- Spinach One cup of spinach contains 6.43 mg of iron . One green vegetable is also rich in vitamin A , calcium , and potassium are beneficial to strengthen muscles .

- White rice One cup of white rice contains 7.97 mg of iron . White rice is also a good source of carbohydrates . Not only that white rice is rich in substances Mangan , but low in saturated fat , cholesterol , and sodium .

- Beef Eighty- five grams of beef contains 5.24 mg of iron . Not only that , the beef is also rich in protein is good for muscle building .

- Kidney beans One cup of kidney beans contains 5.2 mg of iron . Although it is small , no one deny the nutritional content of food on this one . In addition to iron , red beans are also known as a source of fiber , vitamin C , and protein .

- oysters

Not only that you can find pearls in oysters , but also iron . Eighty grams of oysters containing 5.91 mg of iron . Oysters are also rich in calcium and natural aphrodisiac .

- Tomatoes Tomatoes are vegetables that contain iron is quite high . One cup of tomatoes contains 3.39 mg of iron . Tomatoes are also a good source of antioxidants that fight aging and disease .

- Beans Chickpeas Also known as bean garbanzi . It looked like a small pecan colored light yellow . One cup contains 4.74 mg of iron . These beans are also a good source of fiber which lowers blood pressure and cholesterol .

- Potatoes Iron content in potatoes is quite high . One small potato tubers containing 2.7 mg of iron . Potatoes can be processed into many kinds of food .