Iron is an essential mineral for our body. Among the many functions, it performs is the formation of hemoglobin, which is why it is essential for the transport of oxygen. In addition, iron improves blood quality, prevents fatigue, helps maintain healthy skin and is a determinant of resistance to stress and other diseases.
However, it is one of the minerals that cause major deficiencies in some individuals, especially women of childbearing age, therefore, it is necessary to be well nourished because the lack of iron causes a specific type of anemia.
In food, it is possible to find two kinds of iron: heme iron and nonheme iron. Nonheme iron is present in plant foods and it is absorbed worse than other forms of iron. That is why vegetarians are at greater risk of suffering a deficit of this mineral. In contrast, the type of heme iron, found in animal-type foods, is better absorbed by the body.
But what are iron-rich foods? Below you can find a list with 18 foods rich in this mineral.
The liver is one of the quintessential foods with high iron content. Regardless of the type of liver that is (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount in terms of the consumption of this mineral. Possibly the most consumed and easiest liver to find is pork. This food also contains a large amount of zinc, phosphorus, and copper.
2. Dark Chocolate
Chocolate lovers are in luck because dark chocolate is a great source of iron. In fact, many experts recommend the consumption of this food since milk chocolate or white chocolate provides much fewer nutrients and are usually more processed products than dark chocolate. The reason is that a higher percentage of cocoa plus iron.
Surely you have seen the drawings of "Popeye" sometimes. The mythical character consumed spinach to become a true "ironman." Obviously, Popeye was a fictional character and no matter how many spinach we eat we will not get that way. Now spinach they are a great source of iron, also contain numerous antioxidants and vitamin C.
4. Pumpkin seeds
Pumpkin seeds are some of the most nutritious seeds you can eat because they not only contain a large amount of iron, but they are also foods rich in omega-3, a type of polyunsaturated fat that brings many benefits to our body.
If we mentioned earlier that the liver was a great source of iron, beef is another ideal food for its high content in this mineral. Eating a good steak once or twice a week provides a large amount of protein and is an ideal food for those who also want to gain muscle mass. Veal contains vitamin B, potassium and magnesium.
Another great source of iron is quinoa, an ancestral cereal that, as in the previous point, also provides high quality proteins. In fact, it is a complete source of amino acids and is ideal for building muscle and burning fat.
Artichokes are delicious and nutritious food, and it is a very rich vegetable in iron. This curious food provides a lot of fiber, so you will be doing your body a favor to consume it.
If you want to eat a healthy diet you can not miss the artichoke in your menu. Of course, due to its strong flavor that does not fit all tastes, it is better to use it as an ingredient in recipes that include other elements with a milder taste.
Although broccoli does not have a very good reputation, especially among the little ones, it is a very nutritious food that provides a good dose of iron. In addition to the vitamins and antioxidants it provides, it is a food with high fiber content.
The nuts also do not enjoy a very good reputation for their high fat content. But the fat from this food is unsaturated, that is, healthy. Nuts are very good for weight control because they help you feel satiated for longer. A handful of almonds or nuts is enough to benefit from its properties. And of course, almonds or peanuts are rich in iron.
Raisins are a food rich in fiber, carbohydrates, potassium and, of course, iron. They are delicious and can be consumed at any time of the day. At breakfast with cereals, as a snack combined with nuts and even at dinner as an ingredient of a delicious salad.
Oysters are known to be an aphrodisiac food, but they are also excellent if we want to consume iron. You should also know that they are a great source of protein and other minerals such as zinc. Come on, you have other reasons to eat oysters in addition to wanting to impress your partner.
12. Soy Beans
Soy is well known for being a great protein source of plant origin. Soybeans, therefore, are rich in protein but also contain iron. While raw they retain all their nutrients, if they are cooked, despite losing a quantity of these, they are still very nutritious foods.
Lentils are healthy food and rich in iron. In addition, they contain fiber and are digested slowly by the body so they keep you satiated longer. A good plate of lentils with ribs will not only be tasty but will also give you a lot of iron.
Although many associate olives to their high fat content, they are also rich in iron. Despite having a large number or types of these gems of nature, no matter what you decide to eat, they all contribute a large amount of this mineral, whether green or black. In addition to iron, they are also rich in sodium.
Asparagus is a good vegetable source of iron, and grilled are very tasty. They are also rich in vitamin A and C, two vitamins that are beneficial for your vision and your immune system. Therefore, asparagus is considered an ideal food for a healthy diet.
When you go for tapas and have some clams with your friends, you will be doing your body a favor. Clams contain about 24 mg of iron per 100 grams, so it is a great source of this mineral. In addition, it is one of the foods rich in iron that can be included in the hors d'oeuvres with ease.
Science says that beans are healthy and excellent foods for weight loss because they are a great source of resistant starch, a type of insoluble slow-digesting fiber that feeds healthy bacteria in the intestine, and this makes the body Use combustible grease. But not only do they help you lose weight, but they are food rich in iron.
Another food of animal origin rich in iron is eggs. Although there is some controversy regarding the intake of eggs due to the increase in cholesterol, the truth is that they should be part of a healthy diet. Always without abuse, of course. But eggs also provide protein and vitamin A.