Iron is a key nutrient for energy during exercise and it's good for women . Recent studies from the American College of Sports Medicine found that many active women suffer from iron deficiency , the risk of causing pain or injury to the muscles and fatigue after exercise . so that’s why you must consume iron sources food. Beside that. Here’s why?
Tired muscles certainly can not be forced to move further away . United State Department of Agriculture ( USDA ) recommends that women consume 18 milligrams of iron from iron sources per day .
To meet the needs of women need iron sources from iron-rich food. Here are some types of iron sources that can be consumed by a woman to meet the needs of the iron ,
1 . Nuts .
One cup of beans contains about 6.59 milligrams of iron . this iron sources is one of the most delicious iron sources for women, I think. In addition to iron , beans are also rich in fiber and vitamin A. The beans can be used as a snack or appetizer .it contains a great amount of nutrients beside iron sources.
2 . Spinach .
One cup or the equivalent of 100 grams of spinach contains 6.43 milligrams of iron . Do you remember popeye? he’s strong. and the women fall in love with him. Because he ate one of the most precious iron sources. Spinach is rich in vitamin A , calcium , and potassium for muscle strengthening . great amount of nutritients in addition of iron sources.
3 . White rice .
One cup or the equivalent of 100 grams of white rice contains 7.97 milligrams of iron . It’s one of the most valueable iron sources. Because it nest a great amount of iron from this iron sources. If you(women) like cooking, you can make fried rice from this.
4 . Beef .
Three ounces of beef or the equivalent of 85 grams contains 5.24 milligrams of iron . In addition to iron , beef is also rich in protein that helps the women body's recovery after exercise . one of the most yummy iron sources beside Nuts.
5 . Red beans .
One cup or the equivalent of 100 grams of red beans contains 5.2 milligrams of iron . Kidney beans are also rich in fiber intake , vitamin C , and protein .You(women) can make an ice cream if you want from this iron sources.
6 . Oysters .
Three ounces of oysters or the equivalent of 85 grams contains 5.91 milligrams of iron . This iron sources are also rich in calcium which is good for women health and of course you don’t want to miss the iron from this iron sources.right?
7 . Tomato .
One cup of tomatoes or the equivalent of 100 grams contains 3.39 milligrams of iron . Consumption of this iron sources also prevent skin aging with antioxidants, good for women again. .This iron sources is good for your skin beside beings iron sources. Though.
Source: www.womenshealthmag.com
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