What essential iron does is helps make red blood cells. What it also does is pumps oxygen through the body, while supporting proper metabolism for muscles, along with other active organs. What a lack of iron in the body can potentially lead to, is iron-deficiency anemia, which can result in fatigue and irritability.
Iron-rich foods include red meat, chicken liver, seafood, soybeans, fortified cereal, lentils, pumpkin seeds, spinach, nuts, brown rice, dried apricots, watercress, kale, thyme, asparagus, turmeric, tofu, black pepper, blackstrap molasses, basil, and turnips.
5. Vitamin B9 Folic Acid
Folic acid is an essential water-soluble vitamin. What it does is supports the production of red blood cells, which prevents anemia and homocysteine buildup in the blood. It also helps the nerves to function properly, while preventing osteoporosis fractures and dementia, such as Alzheimer’s disease. The body isn’t able to produce folic acid, so it needs to be consumed daily.
Some excellent food sources includes asparagus, beets, broccoli, romaine lettuce, spinach, turnip greens, parsley, mustard greens, collard greens, cauliflower, lentils, cabbage, egg yolks, and lettuce.
4. Dietary Fiber
What’s defined as fiber, is they’re complex carbohydrates that the body isn’t able to digest or absorb. What it does instead, is passes through the stomach, the small intestine and colon relatively intact. What a high-fiber diet does is regulates routine bowel movement, lowers cholesterol, helps control blood sugar, and helps maintain weight.
Foods that have high fiber content includes barley, black beans, chickpeas, cinnamon, collard greens, cracked wheat, eggplant, flaxseed, millet, mustard greens, navy beans, oats, quinoa, raspberries, turnip greens, whole grain crackers, and wild rice.