Iron is one of the most important minerals for the correct functioning of the various systems of our body, so much so, that its deficit could cause dire consequences, for this reason, it is necessary that we ensure a good intake of this mineral through your diet, procurándonos foods that contain. In today’s entry I vaos to give you a list of foods rich in iron, I recommend you do not miss this interesting information.
How to take advantage of all the iron?
It is important to note that, in addition to make sure foods that are a source of iron, we must, in turn, eat other that will help us to better assimilate this element. In this sense, foods rich in vitamin C play an essential role, since this vitamin improves the absorption of iron.
Vegetables with dark green color, as well as tomatoes, also help to absorb iron when consumed together with fish or red meat, which are sources of this mineral. On the other hand, the coffee, the tea or the fibre, reduce its absorption, so it is necessary to reduce your intake during meals.
Importance of iron
Iron is involved in the transport of oxygen through the blood, so it is necessary for good oxygenation of the tissues. In addition, it stimulates our physical endurance and active vitamins of the group B. Their presence is essential for our body to build the proteins of bones, red blood cells and muscles.
Pregnant women, adolescents and children are the groups most amount of iron they need.
Anemia, a disease caused by a lack of iron, is widespread all over the world. This ailment may occur as much by a lack of iron in the diet, as a significant loss due to haemorrhage or, as in the case of women, for loss during the menstrual cycle.
Types of iron
There are two types of iron:
- Non-heme iron. Of vegetable origin, it is present in numerous foods.
- Iron heme. Present in foods of animal origin. It is located in the myoglobin of muscles and in the hemoglobin of red blood cells. Although in the diet is present in a smaller proportion to that of the non-heme iron, is absorbed up to three times more, so that is more important.
Foods rich in iron
Certain foods are a superb source of iron, which is why we must have them very present at the time of planning our diet. Below I list some of them:
- Whole-grain cereals. Present between 7 and 12 mg per 100 grams. To be also fiber-rich foods the absorption of iron takes place in a lesser amount.
- Cockles and clams. Contain around 24 mg Is more than the amount of iron that you need daily.
- Soy and lentils. These are the legumes with the highest concentration of iron, 7 and 8 mg per 100 grams. Both are two good alternatives to meat to combat the anemia.
- Black pudding and liver. Are between 8 and 14 mg per 100 grams. Being a iron of animal origin, is easily absorbed.
- Meats. The meat typically contains around 2 mg of iron per 100 grams. Although it contains less iron than other plant-based foods, is better absorbed.
- Swiss chard and spinach. Contain between 3 and 4 mg