Iron iminerari inodiwa kumuviri wemunhu, iyo inobatanidzwa mukuumbwa kwemasero eropa. Muviri wedu unoda iron kugadzira mapuroteni anotakura okisijeni hemoglobin uye myoglobin. World Health Organisation inoona kushomeka kwesimbi kuve kushomeka kukuru kwekudya kunovaka muviri pasi rose. Kuderera kwesimbi kwenguva yakareba kunogona kutungamirira kumamiriro ezvinhu akadai seanemia. Zvimwe zvezviratidzo zvake ndezvi: kushaya simba, kutadza kufema zvakanaka, kutemwa nemusoro, kugumbuka, kuita dzungu, uye kuonda. Munyaya ino, tichatarisa zviwanikwa zvesimbi uye maitiro ayo anodiwa. Pasingasviki mwedzi mitanhatu: 6 mg / zuva 0,27 mwedzi-7 gore: 1 mg / zuva 11-1 makore: 3 mg / zuva 7-4 makore: 8 mg / zuva 10-9 makore: 13 mg / zuva 8- Makore gumi nemasere: 14 mg / zuva 18 zvichikwira: 11 mg / zuva 19-8 makore: 9 mg / zuva 13-8 makore: 14 mg / zuva 18-15 makore: 19 mg / zuva makore 50 zvichikwira: 18 mg / zuva
- Tofu (1/2 mukombe): 6,6 mg
- Spirulina (1 tsp): 5 mg
- Bhinzi yakabikwa (1/2 mukombe): 4,4 mg
- Mbeu dzenhanga (30 g): 4,2 mg
- Swan (120 g): 4 mg
- Molasi (1 chipunu): 4 mg
- Tomato paste (120 g): 3,9 mg
- White bhinzi (1/2 mukombe): 3,9 mg
- Maapricots akaomeswa (1 girazi): 3,5 mg
- Sipinachi (1/2 mukombe): 3,2 mg
- Peaches akaomeswa (3 pcs): 3,1 mg
- Plum juice (250 g): 3 mg
- Nyemba (1/2 mukombe): 3 mg
- Peas (1 kapu): 2,1 mg
1) Pamwe chete nezvokudya zvine iron, idya michero yakawanda mu vitamini C 2) Kofi uye tii zvine zvikamu - polyphenols inoputira iron, zvichiita kuti zvive zvakaoma kutora 3) Calcium inodzivirirawo kubatwa kwesimbi. Edza kudzivisa zvokudya zvine calcium maminitsi makumi matatu usati wadya zvokudya zvine iron.