The iron rich foods They are usually very important in our daily lives, since this mineral fulfills several important functions within our system, like the transport oxygen throughout the body being part of the Red blood cells.
This nutrient is essential, and can be obtained from different foods in a daily value of 18 milligrams. It is important to have a iron-rich diet, Since the deficiency of this can cause symptoms such as fatigue or even cause anemia, being a problem for, for example, menstruating women.
What animal products are rich in iron?
There are many animal products that can provide us with good amount of iron and help our system well.
The turkey
The Turkey meat is one of the healthier meats what is there, since it is a good iron source, especially in the darker meat. Some 100 grams of the dark part of the turkey they contain 1.43 milligrams of iron, however the clearest part only contains 0.7 milligrams.
The dark meat It also contains a lot protein, Vitamin B, Zinc and selenium. This food can also help lose weight since it makes you feel full due to the amount of protein it contains and avoid the muscle loss for the same.
Red meat and liver
This type of meat is one of the most nutritious meats and one that contains the most iron, since it only 100 grams can provide us 3 milligrams of iron, in addition to proteins, zinc, selenium and various B vitamins.
It is also one of the more accessible meats, being a very useful meat for people prone to anemia, and also helps in reserves after aerobic exercise.
He liver or other types of viscera, They are also extremely nutritious, since the meat of this one, the kidneys, he brain or the heart may contain in 100 grams a quantity of 6.5 milligrams of iron. They also contain B vitamins, copper and selenium. The liver, vitamin A.
Seafood and fish
All the seafood is rich in iron, but seafood that tends to be more common When it comes to having it in our nutrition, they are the clams, the oysters and the mussels. 100 grams of clams contain 3 milligrams of iron, although it is not always proportional, since may vary. It also provides us b12 vitamin, protein and vitamin C.
As for the fish, the one who most nutrients and the one who higher in iron exists, is the tuna. Given that 85 grams of any canned tuna can contain 1.4 milligrams of iron. It also contains omega-3 acids that can help our heart and benefit our health.
What foods suitable for vegans are rich in iron?
There are many types of foods that can help satisfy our body regarding daily iron servingsYes, the body can only store a small amount, which normally is replaced day by day with other foods we consume.
The spinach
Spinach is the vegetable that provides the greatest health benefits and has the fewest calories. About 100 grams of raw spinach already contain 2.7 milligrams of iron, which has been 15% of what we consume daily. It is also a food rich in vitamin C that increases iron absorption.
He spinach consumption It also helps obtain carotenoids that reduce the risk of cancer, reduce inflammation and protects our eyes, if we also eat it together with healthy fats such as olive oil, our body will absorb many more carotenoids.
Legumes
All legumes are loaded with nutrients very good for our body, especially the most common ones such as beans, the lentils, the peas, the soy or the chickpeas.
- Some 198 grams of lentils, it equivalent to a cup, already has 6.6 milligrams of iron.
- Some 86 grams of black beans, provides an equivalent to 1'8 milligrams of iron.
In addition to this, legumes provide us folic acid, magnesium and potassium, which can help even reduce inflammation in people with diabetes, either reduce the risk of heart disease in people with metabolic syndrome.
If we want to consume the maximum possible iron, we must consume legumes with foods that contain a lot of vitamin C, how the vegetables, the citrus or the tomatoes.
the tofu
Many vegans and vegetarians tend to consume tofu, and that is a good thing since it is a soy-based food, which can provide in 126 grams, some 3.4 milligrams of iron. Furthermore, it not only has that, it has thiamine, calcium, magnesium and selenium, providing 22 grams of protein per serving.
It can also help to have a better insulin sensitivity and a lower risk of heart disease. It also relieves the symptoms of menopause thanks to the compounds called isoflavones.
The seeds
There is many seeds very rich in iron, how for example the Pumpkin seeds, which can provide us with a great snack. Some 28 grams would have 2.5 milligrams of iron and with vitamin K, zinc and manganese.
Another good option is quinoa, what in 185 grams provides us with some 2.8 milligrams of iron, in addition to do not contain gluten It is a good option for vegans that are celiac. It is also rich in folic acid, magnesium, copper, manganese and has antioxidant properties that help protect cells from damage caused by stress.
Pistachios and nuts.
We can also have some snacks such as nuts and not have so much heavy food since, for example, Sesame seeds they contribute 9 milligrams of iron per 100 grams, or the pistachios that provide 7.2 milligrams, the sunflower seeds provide a 6.4 milligrams, the pine nuts 5.6 milligrams and the almonds 4 milligrams.
Furthermore, it is highly recommended to use the nuts as an element for our culinary preparations, adding them to creams, salads, soups either vegetables.
