Iron is a mineral of great importance for the health of our body, its presence being key both in the diet of the little ones in the house and in adulthood. Therefore, we show you what they are foods with the most ironclarifying that It’s not about the meat or the lentils..
Iron and its importance
He iron It is one of the many minerals that our body needs but it is one of the best known because it performs essential functions in our body and is also stored in it.
Although it is required in very small quantities, the intake of 8 mg and 18 mg daily for men and women, respectively; Its deficiency can cause, among other things, nutritional anemia, a greater risk of suffering from infections, or alterations in growth and development if it occurs in the smallest members of the house.
For this reason, taking care of its intake is important for the adequate oxygenation of each organ in our body as well as for the proper functioning of the immune systemfor collagen formation and DNA synthesis.
Types of iron in foods
Among foods we find two types of iron that we can consume: heme or animal iron and non-heme iron present in foods of plant origin.
The heme, heme or heme iron present, for example, in meat, is absorbed very easily while Absorption or utilization is lower in foods that contain non-heme iron or those of plant origin..
However, we must know that there are factors that favor the absorption of iron and that if the body needs this mineral in greater proportions or is faced with a deficiency, the use by our body can also be maximized.
In this sense, the combination of iron with vitamin C, animal proteins or, carotenes and vitamin A It can increase the absorption rate of the mineral that we consume with foods of plant origin.
Neither meat nor lentils: the best sources of iron
When we talk about iron, many of us think of red meat and also lentils as good sources of this mineral; and although they have around 3 mg of this nutrient per 100 grams and therefore can help us cover the daily quota; there are many others foods that are excellent sources of iron. Below we reveal them:
Sources of animal origin
- Clams and cockles which offer around 14 mg iron per 100 grams and constitute sources of excellent use by our body.
- Yolk that concentrates 7mg For every 100 grams of this mineral, it also provides other nutrients that help prevent nutritional anemias, such as vitamin B12 and folic acid.
- pig blood which contributes around 40 mg iron per 100 grams and is also a good source of protein. Although it is a rarely consumed food, a small amount of this ingredient that we can use to add to sauces, soups or as part of a blood sausage; represents an excellent source of mineral.
- Mussels that can offer vitamin B12 in appreciable quantities, folic acid and also iron in quantities that exceed meat, since it provides 4.2mg for every 100 grams of the mineral.
- anchovies in oil that provide iron in proportions of around 4.5mg per 100 grams and they are easy to incorporate into different dishes and can also obtain vitamin D, calcium and potassium with their consumption.
Plant-based sources
- Quinoa which offers around 13 mg of iron per 100 grams yrIt is easy to include in the usual diet; Being able to easily consume about 50 grams of this food and obtain almost all of the iron that an adult man needs.
- Dried or powdered seaweed that can offer around 20 mg iron per 100 grams and can be incorporated into different preparations. The alternatives with the greatest amount of the mineral are spirulina algae as well as agar agar algae and dehydrated nori algae.
- Textured soybeans which not only constitutes an excellent source of plant-based proteins but can also offer around 14 mg iron per 100 grams, being an excellent option for vegan or vegetarian diets.
- Peach dried apricots What can they provide per 100 grams? 8 mg of the mineraland they are a good alternative to easily satisfy the desire for sweets.
- Tahini based on sesame seeds that can provide around 9 mg iron per 100 grams and is also an excellent source of calcium in vegan diets.
Beyond meat and lentilsthere are many others options to add iron to our dishes and thus guarantee the inclusion of this mineral of great importance for the body.
In DAP | Another myth that is dispelled: foods with more iron
Image | Cover photo: Mariana Medvedeva, photo 1: WikiSleep App, photo 2: Sonny Mauricio.