![]() ![]() People can purchase various types of tofu, including firm tofu or silken tofu, which is softer.įirm tofu may contain higher amounts of iron. Tofu is a food that manufacturers make by coagulating soy milk. green smoothie with spinach, asparagus, and fruit.five-ingredient asparagus strawberry smoothie.The following smoothie recipes containing kale:Īsparagus is a spring vegetable that contains potassium and fiber.Īpproximately 85 g of asparagus contains 2 mg of iron.Ī person can try the following recipes containing asparagus: Combining green vegetables with fruits can help to sweeten the smoothie. Someone can try adding kale to their smoothies to increase their iron intake. Kale contains approximately 1.59 mg of iron per 100 g. Other dark green vegetables, such as cabbage and broccoli, also contain nonheme iron.Īpproximately 85 g, or 3 cups, of spinach contains 2 mg of iron.Ī person can try the following smoothie recipes containing spinach: Spinach is a good source of nonheme iron. They can make smoothies using the following iron-rich ingredients: Spinach People with iron deficiency anemia should also try to increase their intake of iron-rich foods. Some smoothie recipes that use guava include: In 165 g of raw guava, there is 376 mg of vitamin C. Guava contains fiber, potassium, and vitamin A. Strawberries contain vitamin C, potassium, and folate.Īpproximately 150 g of raw strawberries contains 88.2 mg of vitamin C.Įxamples of smoothie recipes a person may wish to try include: Some smoothie recipes that contain kiwi include: It is also a good source of vitamin E, fiber, and folate.Īpproximately 180 g of kiwi contains 134 mg of vitamin C. Kiwi is a nutrient-dense fruit that is rich in vitamin C. The same amount of grapefruit contains 56.2 mg of that vitamin.Ī person can try the following smoothie recipes, all of which use citrus fruit: This group of fruits includes oranges and grapefruits and contains large amounts of vitamin C.Īpproximately 180 grams (g) of orange segments contain 95.8 milligrams (mg) of vitamin C. People can add the following ingredients which are high in vitamin C: Citrus fruits One way of doing this is to include vitamin C-rich ingredients in smoothies. The National Heart, Lung, and Blood Institute advises that increasing the amount of vitamin C that someone consumes can help the body absorb more iron. The body does not absorb nonheme iron as easily as heme iron. Heme iron comes from animal food sources. Nonheme iron comes from plants and iron-fortified foods. Experts explain that there are two types of dietary iron: heme and nonheme iron. ![]()
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