{"id":488,"date":"2020-08-18T14:28:39","date_gmt":"2020-08-18T14:28:39","guid":{"rendered":"https:\/\/learnnutrition.gr\/?p=488"},"modified":"2020-09-24T09:50:34","modified_gmt":"2020-09-24T09:50:34","slug":"kalokairines-piges-sidirou","status":"publish","type":"post","link":"https:\/\/learnnutrition.gr\/en\/kalokairines-piges-sidirou\/","title":{"rendered":"5 unknown summer sources of natural Iron!"},"content":{"rendered":"

Where can we get our diatery Iron from?
\nSee 5 unknown sources of Iron that can supplement our daily seasonal diet, offering significant benefits to our health!<\/span><\/span><\/p>\n

1. Parsley (6.2mg Iron per 100g).
\nParsley is rich in Iron, Folic Acid, Potassium, Calcium and Vitamin C, which also helps in the absorption of plant Iron. 100gr parsley cover 78% of the recommended dietary iron for men aged 19-50 years.
\nParsley also contains protective phytochemicals, such as coumarins (coumarin is also used as a medicine to reduce blood clotting), flavonoids, and the therapeutic chlorophyll.
\nCombines perfectly in a salad with tomato, red pepper and avocado!<\/p>\n

2. Black olives (3.3mg Iron per 100g).
\nBlack (ripe) olives contain a higher amount of Iron (3.3 mg) compared to green (0.5 mg), three times more Copper (0.3 mg and green 0.1mg), as well as a much lower content of Sodium!<\/p>\n

3. Dried tomatoes (4.9mg Iron at 54g).
\n5 medium tomatoes contain 1.7mg of Iron, while 1 cup (54gr.) of dried tomatoes contains 4.9mg of Iron.
\nDried tomatoes are a delicious and healthy choice that cann be incorporated in salads, or homemade sauces, while they are rich in Vitamin A, Copper, Iron, Potassium and Magnesium!<\/p>\n

4. Fruits such as Cherries, Peaches, Strawberries.
\n2 cups cherries: 1.1mg Iron.
\n2 cups strawberries: 1.2mg Iron.
\n4 medium peaches: 1.5mg Iron.<\/p>\n

5.<\/strong> Dried Herbs and Spices.
\n2 tablespoons of dried thyme contain 6.7 mg of Iron, while 2 tablespoons of dried mint contain 2.8 mg of Iron.
\nDried herbs can be added to a salad, or as part of an overall meal.<\/p>\n

Source: cronometer.com<\/a><\/p>","protected":false},"excerpt":{"rendered":"

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