Iron is an essential mineral for our body and, within a varied diet, it can never be lacking to maintain adequate levels. Without getting too technical, It is essential for the correct oxygenation of the tissues.. There are two types: the one found in foods of vegetable origin (which is absorbed to a lesser extent, between 5 and 20%) and the iron of animal origin (which is absorbed by up to 35%). So, to facilitate its availability in the body and absorption, we cannot fail to include as part of our diet the six foods that contain the most iron (regardless of origin) and which are the following:
clams
24 mg of iron per 100 grams
The iron content per 100 grams of clams represents more than what we need on a daily basis and that is: 8mg for adult men and 18mg for women of childbearing age. Normally, this food is not usually included in our usual diet and also has a high price/quantity ratio. However, these shellfish also offer protein, are very low in fat and carbohydrates and they fill us up with few calories.
whole grains
Between 7 and 12 mg of iron
The cereals present on the market today are very rich in iron due to its fortification and maintenance in the shell of the grain. However, we must not forget that fiber and its vegetable origin significantly reduce the absorptionso to optimize their assimilation in the body, it is advisable to accompany them with freshly squeezed orange juice or a little lemon rich in vitamin C.
Whole grains, in addition to having a low glycemic index, can be advantageous due to their influence on the intestinal flora due to their fiber and prebiotic content. Also, it has been shown that these foods have an anti-inflammatory effect in our body.
liver and blood sausage
8mg and 14mg percent, respectively
Beef liver, as well as blood sausage made from red blood, are excellent food sources of easily absorbed Heme iron. These foods contain so much iron because of the hemoglobin in the blood of animal origin, which provides ready-to-absorb iron. In addition, the liver is a food very rich in proteinhas a high content of match (407mg per 100g), and a multitude of vitamins (such as B12).
soy and lentils
7 and 8 mg per 100 grams
Soybean grain as well as lentil, are the legumes with the highest non-Heme iron content. Its absorption is lower than that of iron in meat, but its low cost and its advantageous nutrients offer us an ideal food to prevent anemia and other nutritional deficiencies. And it has a low carbohydrate content and appreciable amounts of fiber. On the other hand, soybeans are a good source of numerous vitamins and minerals, such as vitamin B1, K, folate, magnesium, potassium, copper, manganese, and phosphorous.
spinach and Swiss chard
Between 3 and 4 mg percent
Spinach and chard contain iron that is poorly absorbed, but as with legumes, they are low-cost foods whose composition can greatly benefit the body. In addition, when combined with citrus fruits rich in vitamin C or with a little meat, their absorption is increased so that the body takes more advantage of its iron. They are, on the other hand, foods with high nutritional value and low caloric intake. They contain soluble fiber, which promotes intestinal transit and prevents constipation. They are also an important antioxidant rich in iodine, calcium and magnesium.
Meat
About 2 mg per 100 grams
The meats beef, chicken, fish, turkey, pork, etc. all contain easily absorbed iron. In addition, except for vegans and vegetarians, we all regularly include them in our diet. This is a food that is a source of vitamin B12 (which helps us metabolize proteins, form red blood cells and maintain the central nervous system). It is also rich in zinc, which helps protect against oxidative damage, helps skin heal, and helps create hemoglobin.
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