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Here are 7 iron-rich foods that far outweigh red meat.

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Presse Santé

Although red meat is often touted as the best source of iron, there are actually a number of plant foods that contain more iron than red meat. 09recommended and helps fight anemia:

  1. Soy and tofu:

Soy is a source of protein, fiber and a series of vitamins and minerals, including iron. Tofu is made from soybean curd and contains even higher levels of iron than the soybeans themselves.

An 85g serving of tofu contains about 6.8 milligrams of iron. Meanwhile, the same serving of soybeans contains 4.4 mg. While a one cup serving of soy milk provides about 1 milligram of iron. Therefore, these foods can provide you with a substantial amount of iron.

The body needs iron to make hemoglobin, which carries oxygen in the blood. Iron is also important for cell growth and metabolism. When there is not enough iron in the diet, people can develop anemia, which can lead to fatigue and other symptoms.

  1. Lenses:

Lentils are a type of legume often used in salads and main dishes. They are well known for their richness in iron. A one-cup serving of cooked lentils contains 6.6 mg of iron, or more than 35% of the recommended daily intake for adults (RDA).

When it comes to iron absorption, lentils are similar to other plant sources of this mineral. Non-heme iron, found in plants, is not as easily absorbed by the body as heme iron, found in animal products. To increase the absorption of iron from lentils, accompany them with a food that contains vitamin C or add them to a dish that contains tomatoes or other acidic ingredients. Lentils are also a great source of protein, fiber, and B vitamins.

  1. Spinach :

Did you know that a serving of spinach contains almost 20% of the recommended daily intake of iron? This may come as a surprise, since spinach is often associated with Popeye and his superhuman strength, but it’s true! A one-cup serving of cooked spinach provides 6 mg of iron. Spinach is not only a good source of iron, but also contains vitamins A, C, and K, as well as folate and magnesium.

  1. Sweet potatoes :

Sweet potatoes are a healthy and delicious addition to any diet. They are not only a source of carbohydrates, but also a good source of iron. An 85g serving of sweet potatoes contains about 1mg of iron, or about 6% of the daily value for iron. It may not sound like much, but it’s actually more than the amount of iron in an equivalent serving of beef! Sweet potatoes are a natural source of other nutrients, including vitamins A and C, potassium, fiber, and manganese.

  1. Quinoa :

Quinoa is a popular plant protein that is also a good source of iron. One cup of cooked quinoa contains about 2 mg of iron, or about 10-15% of the daily value for iron. Quinoa is also rich in other nutrients such as fiber, magnesium, and potassium. To optimize the absorption of the iron that quinoa contains, it is preferable to consume it with foods that contain vitamin C, such as peppers, citrus fruits and tomatoes. Adding a small amount of fat, such as olive or avocado oil, can also help increase iron absorption. So if you’re looking for an iron-rich food that’s easy to incorporate into your diet, quinoa is a great choice.

  1. Broccoli:

You will be surprised to know that broccoli contains a good amount of iron. In fact, just one cup of cooked broccoli provides 3.3 mg of iron, or about 18 percent of the recommended daily intake for adults. That’s pretty impressive for a humble little vegetable! However, broccoli is a good source of other nutrients such as vitamins A and C, potassium, and fiber.

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7 beans:

Beans are a healthy and affordable source of protein, fiber, and nutrients like iron. One cup of cooked beans contains about 3 mg of iron, or about 17% of the RDA for adults. They are a good choice for people who do not eat meat or animal products, as they are one of the few plant foods that contain significant amounts of iron.

When shopping for beans, look for varieties packed in BPA-free cans or vacuum bags. For better nutrition, choose dry beans over canned. Also, they are generally less expensive and have a longer lifespan.

Before cooking, it is best to soak them in water overnight. This will reduce the cooking time. Add aromatic vegetables like onion, garlic, and carrots to the pot for flavor. Do not forget the seasoning according to your taste. Serve the beans over rice, in soups and stews, or use as a filling for tacos or burritos. For these little legumes to have a positive impact, they should be paired with vitamin C-containing foods at meals or added to a salad with orange slices at lunchtime.

Conclution :

Red meat is not the only food that contains high levels of iron. Many plant foods provide even more iron than red meat! Next time you’re looking for an iron-rich food, choose one of these seven foods!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

A single snack to eat regularly to reduce fatigue and promote muscle recovery

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Presse Santé

Whether you’re an athlete looking for a competitive edge or someone who struggles to maintain their energy throughout the day, a superfood can help you reach your goals. According to a US study, eating it regularly can reduce fatigue by providing essential nutrients and helping boost physical activity. And the best? You can take it with you to the gym or the office without any problems. Do you want to know more? Keep reading!

The study in detail.

A recent American study conducted by the University of California, Davis, found that consuming 57 g of almonds per day can significantly improve a person’s ability to recover from physical activity. This randomized trial aimed to test the hypothesis that eating a daily serving of almonds might be beneficial in reducing inflammation and improving physical performance.

To do this, the volunteers were divided into two groups. One group consumed 57 g of almonds per day (divided into two equal servings, one in the morning and one in the afternoon) over a four-week period. While the second group ate a cereal bar of the same caloric value divided equally into two parts.

The researchers found that participants who consumed almond products experienced a significant reduction in markers associated with systemic inflammation compared to those who ate cereal bars with a similar caloric value.

Additionally, they observed improvements in exercise performance outcomes in those who consumed almonds daily; several participants even reported feeling less muscle soreness after exercising than before starting the four-week program.

The research team concluded that these data suggest that eating almonds may lead to better anti-inflammatory responses and increased physical performance capacity when combined with regular exercise. Making it an ideal dietary component for people looking to support their active lifestyle goals.

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The benefits of incorporating almonds into your diet.

This study is very significant because it illustrates how this small change in diet can have a profoundly positive effect on overall health and well-being. In addition to being a valuable source of protein, almonds are also packed with essential vitamins and minerals like magnesium, potassium, and B vitamins, which help to better regulate energy levels and aid in muscle recovery. These nutrients will not only help athletes recover after strenuous exercise, but also those who engage in regular recreational activities such as walking, bicycling, or swimming.

In addition to providing nutritional benefits, almonds are also believed to reduce inflammation throughout the body, helping those with chronic inflammatory conditions like arthritis. Studies have also shown that people who consume a considerable amount of almonds see their cholesterol levels drop, which improves their cardiovascular health. In addition, due to its high fiber content, regular consumption of almonds can further improve digestive function, which is enhanced by the presence of healthy fats and proteins that facilitate their digestion by our body.

Dividing the 57 g of almonds into two snacks during the day reduces fatigue.

The study investigators noted that distributing the 57 g amount in small doses throughout the day helps maximize nutritional benefits. By allowing people to get the energy they need without consuming excess calories or fat.

This means that snacking on small portions of almonds split between 29g in the morning and 28g in the evening can not only provide long-lasting energy, but also prevent cravings between meals. Which makes it an extremely beneficial snack option for those looking for an energy boost without compromising nutrition.

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Reduction of risk factors associated with type 2 diabetes.

A 2012 study by a research team at the University of Medicine and Dentistry of New Jersey, Rutgers, and published in The Journal of Nutrition, found that eating almonds regularly can reduce several risk factors associated with type 2 diabetes. The study involved two groups of adults between the ages of 25 and 75 who were at risk of type 2 diabetes. One group was required to consume a snack containing 42 g of almonds per day, while the other had You must refrain from eating any almond-based snacks. The study measured several diabetes-related biomarkers, including fasting blood sugar, insulin sensitivity, and levels of triglycerides, cholesterol, and leptin.

At the end of the 12-week study period, the researchers noted that participants in the almond group had significantly lower fasting blood sugar levels, better insulin sensitivity, and lower triglyceride levels than those in the control group. . They also found that cholesterol levels decreased significantly in both men and women who ate almonds, suggesting that regular consumption of almonds may help reduce risk factors associated with type 2 diabetes.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

citrus full of flavors and nutrients

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Grapefruit is an exotic citrus fruit that resembles a thicker, rougher-skinned grapefruit. It comes directly from Florida, where it is eaten raw or cooked to enhance the flavor of dishes. But its uses don’t end there – researchers have identified the potential benefits of this power-packed superfood! In this article, we’ll dive into the world of grapefruit to better understand its health benefits and how to choose it at the store. Get ready to savor the delights of this unique fruit while enjoying its long-lasting benefits!

Grapefruit and pomelo: two different citrus fruits.

Grapefruit and grapefruit may look alike, but they differ in some important ways. The grapefruit is larger than the grapefruit, usually measuring between 15 and 20 cm in circumference. Its skin is softer and its flavor more pronounced. Grapefruit tends to contain more seeds than grapefruit. As for the grapefruit, its skin is thicker and more pointed than that of the grapefruit and its pulp is sweeter and less spicy. Grapefruit contains fewer seeds than pomelo. Both fruits are highly nutritious and provide multiple health benefits when included in a balanced diet.

Grapefruit: its health benefits.

Grapefruit is a large citrus that is gaining popularity due to its health benefits. It is highly nutritious and offers a range of vitamins, minerals and antioxidants that can help improve overall health.

Provides a variety of vitamins, minerals, and antioxidants.

Grapefruit contains many essential vitamins and minerals, including:

  • Vitamin C: It is a powerful antioxidant that helps protect cells from damage caused by free radicals. In addition, it promotes skin and bone health. Potassium helps regulate blood pressure, prevents muscle cramps, and maintains healthy nerve function.
  • Magnesium: helps improve sleep quality and reduce stress levels.
  • Calcium: contributes to bone strength and muscle contraction.
  • Match: helps absorb energy from food into body cells
  • The iron : helps in the formation of red blood cells that carry oxygen throughout the body.
  • Manganese: it adds flavor to foods and is an essential trace element for enzyme function.
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The antioxidants found in grapefruit are also beneficial to human health by protecting against oxidative damage that can lead to chronic diseases such as cancer or heart disease. These include flavonoids like hesperidin, naringenin, and quercetin that have anti-inflammatory properties and help boost the immune system. In addition, grapefruit contains carotenoids such as beta-carotene, which acts as a natural sunscreen for the skin and helps preserve vision.

It can help with weight control.

Eating grapefruit regularly can also aid weight loss thanks to its fiber content, which is both plentiful and low in calories. Therefore, it supports digestion by helping to eliminate waste from the body more quickly than other fruits or vegetables with a similar fiber content. Additionally, studies show that compounds in grapefruit may also have anti-obesity effects on fat metabolism. While some of its organic acids (such as citric acid) can slow down the digestion of starch, thus lowering the glycemic index of foods when eaten with them.

Regulates blood sugar.

Studies have shown that eating foods high in dietary fiber can help improve blood sugar control, which helps the body control blood sugar more effectively. The insoluble fiber found in grapefruit makes it an ideal choice for those who have trouble controlling their blood sugar.

Additionally, grapefruit contains vitamins and minerals such as magnesium, calcium, and potassium, which also help regulate fluids in the body, helping to maintain healthy blood sugar levels. Eating grapefruit regularly can help people maintain healthier blood sugar levels and get the added benefits of its many vitamins and minerals.

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Grapefruit: how to choose it?

To choose a grapefruit, several elements must be taken into account.

  1. First, look for a grapefruit that is even in color and feels heavy for its size. The heavier the grapefruit, the juicier it will be on the inside.
  2. Next, inspect the skin of the grapefruit and make sure there are no bruises or discolorations, which could be signs of mold or rot.
  3. Touch the rind of the grapefruit; if the bran is hollow, it means it is ripe and ready to eat. The exterior should also be slightly pliable when squeezed, indicating that it is ripe.
  4. When you smell a grapefruit, you should be looking for a grapefruit-like aroma. If it doesn’t smell much, it probably hasn’t matured properly yet. The texture of a ripe grapefruit should be slightly rough and thick, with a few wrinkles around the edges.
  5. Finally, when you cut into the fruit, you should see large sections separated by thin membranes that contain the edible segments. The color of these membranes can vary from white to pink depending on the variety, but they should all be juicy and sweet, with a few seeds here and there.

Ultimately, choosing a good grapefruit requires careful selection based on sight, smell, touch, and taste, as each element plays an important role in determining overall quality.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
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How much oily fish should you eat to improve your kidney health?

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Are you aware of the potential dangers to your kidneys if you don’t get enough oily fish in your diet? Most people are unaware of how vital maintaining a balance of healthy fats from different sources is to overall good health. Eating fatty fish too often may protect you from chronic kidney disease, according to an Australian study. In this article, we’ll explore everything about eating fatty fish and its effects on kidney health, including the benefits that can be gained from eating them, the types of fish that are better for you than others, as well as how much to consume per day!

This Australian study highlights the importance of eating fatty fish to maintain better kidney health.

A recent Australian study published in the British Medical Journal (BMJ) found that increasing consumption of omega-3 polyunsaturated fatty acids, found in oily fish and other shellfish, can reduce the risk of chronic kidney disease (CKD) and slow the onset of kidney damage. function. Through a pooled analysis of 19 different cohorts, the researchers were able to reach this conclusion by looking at data from participants around the world.

The research team collected data from 19 different cohorts with a total of more than 400,000 participants to assess how omega-3 polyunsaturated fatty acids (PUFAs) influence the development of chronic kidney disease. Their findings suggest that PUFA consumption is linked to a lower risk of kidney disease.

Lead author of this study, Dr. kwok leung ong, notes that “despite evidence of a protective effect of omega-3 polyunsaturated fatty acids against cardiovascular disease, little research has been done on their role on outcomes kidneys”. He believes this is an important step forward in understanding the role of our diet in the development and prevention of chronic kidney disease.

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On average, if you eat two servings of oily fish a week, you are less likely to suffer from chronic kidney disease.

A study conducted jointly by the George Institute for Global Health and the University of New South Wales found that regularly eating at least two servings of fatty fish such as mackerel, sardines or tuna per week can greatly reduce the risk of develop kidney disease.

In this particular cohort study, participants were asked to complete meal frequency questionnaires, in which they were asked to report the types and amounts of food they regularly consumed. The data was then used to estimate an individual’s daily PUFA intake, allowing correlations between PUFA intake and CKD incidence rates to be inferred.

The results showed that people who ate two or more servings a week had a 15% lower risk than those who ate virtually nothing in seven days. In addition, higher levels of omega-3 polyunsaturated fatty acids from fish were also associated with a 20% lower risk of developing chronic kidney disease compared with low intakes from plant sources.

These findings could have huge implications for public health. Since this is the first time we’ve seen evidence showing the potential protective effects of PUFAs in preventing chronic diseases such as kidney disease, which can be difficult to treat once they get past the initial stages.

At this time, it is not clear exactly why these saturated fatty acids may provide such protection, but scientists are eager to continue exploring this topic in the hope that it may open up even more possibilities in terms of dietary interventions to promote a healthy diet. better long-term health. results.

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Here are fatty fish with a high concentration of PUFA.

The salmon :

This fatty fish contains a high concentration of polyunsaturated fatty acids (PUFAs) and is an excellent source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). It is also rich in vitamins B12 and D, as well as potassium, selenium, and other beneficial minerals. Salmon has been linked to many health benefits, such as:

  • Reduced inflammation.
  • Improved heart health.
  • Helps in weight loss efforts.
  • Improves mood and brain function.
  • The promotion of eye health, etc.

mackerel :

Mackerel is another oily fish that contains a high concentration of PUFAs with a notable omega-3 content. It is also an excellent source of protein and contains many vitamins and minerals such as vitamin D and magnesium. Research suggests that eating mackerel may contribute to:

  • Reduce markers of inflammation in the body.
  • Decrease the risk of stroke by reducing the level of bad cholesterol in the blood.
  • Promotes healthy skin with its omega-3 content.
  • Protects against cardiovascular diseases thanks to its anti-inflammatory properties.

A high consumption of mackerel can also have anti-cancer effects thanks to its antioxidant content.

The tuna :

Tuna is a fatty fish that is very rich in omega-3 fatty acids. Contains EPA and DHA which have been linked to numerous health benefits, including:

  • Reducing inflammation levels in the body.
  • Maintain a healthy heart rate and blood pressure.
  • Improved brain functions.
  • Protection against age-related dementia and memory impairment.
  • The fight against cancer cells.
  • Reduction of joint pain.
  • Immunity strengthening
  • Helps with weight loss management.
  • Prevention of depression and anxiety disorders.
  • Keep skin and hair healthy.
  • Providing essential nutrients for eye health and vision care.
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In addition to its PUFA content, tuna provides important vitamins and minerals, such as zinc, which are essential for the proper functioning of cells.

Sardines:

Sardines are small, fatty fish that contain high amounts of polyunsaturated fatty acids (PUFAs), primarily EPA and DHA, which can help reduce inflammation in your body while supporting overall health. They are also an excellent source of omega 3 fatty acids, which have been linked to numerous health benefits, including:

  • It improves heart function by lowering bad cholesterol levels and increasing good cholesterol levels.
  • Reducing the risk of certain types of cancer thanks to its anti-inflammatory properties.
  • Increased mental clarity and focus through its ability to improve brain function and productivity.
  • Improving joint mobility thanks to its anti-inflammatory action on joints and muscles.
  • Improves skin hydration by providing essential moisture needed to maintain the skin barrier.
  • Protection against age-related dementia through its cognitive enhancement capabilities.
  • Weight loss thanks to its satiating effects.
  • Prevention against eye conditions such as macular degeneration thanks to its protective qualities on retinal cells.
  • Improving the functioning of the immune system thanks to its antimicrobial activity.
  • Optimization of reproductive efficiency through the regulation of hormonal balance.
  • Improved bone mineral density as a result of better calcium absorption.
  • Support for detoxification through its effective removal of heavy metals from the body.

Font :

Association of omega-3 polyunsaturated fatty acids with incident chronic kidney disease: pooled analysis of 19 cohorts

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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