Iron is an essential mineral. To prevent or overcome anemia, our body needs to make the proteins hemoglobin and myoglobin (found in red blood cells and muscle respectively), which help carry and store oxygen in the body.
According to data from the World Health Organization (WHO), this disease affects 24.8 percent of the population, and the most common cause of anemia is iron deficiency. We get this disease, usually because of the lack of this mineral in the diet.
In fact, this disease is always more common in women than in men, due to blood loss during menstruation or during pregnancy, and when exercising a lot. According to what was published by the sitesabervivirand the translation of “homeland.”
Contrary to what you might think, the real source of iron is in animal products, rather than in plant matter.
The most complete meal
Red meat contains the most iron. However, it should not be consumed in excess, for fear of excess cholesterol and an abundance of saturated fats. Mixing some lean meat, fish or poultry with legumes or dark leafy greens in a meal can improve iron absorption nearly three times more than plant sources alone such as spinach.
Spinach is one of the leafy vegetables rich in nutrients, which has many benefits, in addition to being an excellent choice for the prevention and treatment of anemia, because it is rich in iron and folic acid, which are very important for the production of red blood cells, in addition to containing vitamin C important to enhance the absorption of Iron.
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Other benefits of spinach:
- Cancer prevention
Spinach contains powerful antioxidants, such as: flavonoids and chlorophyll, which are substances that may have a role in fighting cancer and preventing the growth of cancer cells, especially cancers of the digestive system and skin cancer.
- Immune system support
One of the benefits of spinach is that it helps to strengthen the immune system in general, and helps fight infections and infection by containing vitamin A, vitamin C, vitamin K, and vitamin E, which are powerful antioxidants that fight free radicals.
- regulating blood pressure
Spinach helps regulate blood pressure, as it contains good amounts of potassium, which in turn regulates sodium levels in the blood, thus maintaining a normal blood pressure level, and some spinach proteins play a major role in preventing arterial narrowing.
- Maintaining the health of the circulatory system
One of the many benefits of spinach is that it helps in promoting cardiovascular health, and lowering the harmful cholesterol in the body (LDL), because it contains lutein and large amounts of fiber and antioxidants.
Spinach helps promote the health of the digestive system, because it contains a large amount of fiber and fluids necessary to improve digestion and bowel movement, and prevent constipation.
- Maintain bone health
Spinach helps fight and prevent osteoporosis, as spinach is an important source of calcium, phosphorous, and vitamin K, all of which are necessary to strengthen bones, maintain their density, and reduce the chance of fractures.
- Helping lose weight
Spinach is used in special diets to reduce weight, because it is rich in fiber and water, which increases the feeling of fullness and satiety, not to mention that it is low in calories.
- Maintain healthy skin and hair
One of the important benefits of spinach is to maintain the health and appearance of the skin and hair, because it contains large amounts of vitamin A, vitamin C, and iron, which has a significant impact on maintaining skin moisture, reducing the appearance of acne, accelerating wound healing, and preventing hair loss.
- Maintain eye health
Spinach contains flavonoids that are important in maintaining the health of the eyes and preventing the occurrence of serious diseases, such as: cataract disease, in addition to the fact that spinach contains vitamin A and vitamin C that are important in maintaining the integrity of vision.
- Spinach nutritional value
Spinach is a dark leafy green vegetable, and its dark green color indicates that it is a rich source of many nutrients, including: iron, zinc, calcium, potassium, magnesium, copper, and manganese, in addition to its high content of vitamin A, vitamin K, and vitamin C, folic acid, and powerful antioxidants such as flavonoids, with almost no fat.
Studies published by the “National Library of Medicine” website proved; Not only that, but vitamin C and vitamin A together are able to treat anemia significantly.
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The study indicated that vitamin C helps to combat cirrhosis of the liver, an effective treatment for inflammation, in addition to being an immune booster.
In a related context, this antioxidant nutrient doubles the absorption of iron, which is provided by plant foods. You can find this vitamin in citrus fruits, strawberries, tomatoes, potatoes, and many other food items.
Conversely, there are some foods, which reduce iron absorption. Similar to black tea or pico tea. In addition to walnut, which reduces the rate of iron absorption in the body, by between 50 and 65 percent, because it contains phytic acid, the same acid found in sesame, legumes and whole grains.
Chocolate is also one of the foods rich in oxalates, which are compounds belonging to oxalic acid that negatively affect the absorption of iron in the body, in addition to its high caffeine content.
It is also known that eating dairy products in large quantities may be one of the causes of anemia, because consuming more than 50 mg of calcium per day (50) may prevent the body from absorbing iron.
Eggs contain a protein compound called phosvitin, which has been proven to prevent the body from absorbing iron available in foods. A boiled egg hinders the absorption process by approximately 28 percent.