A study with iron-deficient women in Peru's Huancavelica region who ate 500 grams of potatoes per day for two weeks found that the rate of iron absorption from those potatoes was much higher than that reported for other crops. Study participants absorbed 28% of the iron in the Peruanita potatoes they ate. 29 нояб. 2020 г.
Do potatoes help absorb iron?
Add a potato to pureed vegetable soups to add iron -- the potato adds creaminess while the vitamin C in the other veggies promotes iron absorption. If you eat meat, serving a square meal of meat, potatoes and vegetables will allow you to absorb the iron from your potatoes.
Do potatoes affect iron levels?
Potatoes Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less — around 2.1 mg for the same quantity, or 12% of the RDI (40, 41).
What food absorbs iron?
Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries may increase iron absorption. Some greens are good sources of both iron and vitamin C, such as collard greens and Swiss chard.
Are baked potatoes good for iron deficiency?
One medium baked potato fulfills 10% of your daily iron intake. Just one more compelling reason to eat steak and potatoes. Our Loaded Steakhouse Baked Potatoes are delicious—and an awesome source of iron, since they hit the trifecta of potatoes, beef, and spinach.
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