Lack of iron in the blood, or iron deficiency anemia, is a very common health problem. is a very common health problem, especially in women, that can cause fatigue, dizziness or headaches.
We can combat this deficiency by by including in our diet foods rich in ironWe can combat this deficiency by including in our diet foods rich in iron, which provide us with the necessary minerals to avoid this deficiency.
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These are the foods richest in iron
Here are the types of foods that contain more of this mineral and that will help you prevent or combat iron deficiency.
1. Red meat
Red meat is characterized for being one of the foods richest in iron, and one of the most easily absorbed by our organism. It is a type of meat with a high iron content. a type of meat with a high content in myoglobin, a protein formed mainly by iron.a protein formed mainly by iron and that contributes the characteristic reddish color to this type of meats.
This food is not only rich in iron, but also contains a lot of vitamin B, phosphorus, zinc and creatine, which provides a lot of energy to our body. This makes them ideal for combating the lack of energy caused by anemia..
Beef and veal are the richest in iron, although lamb and pork, especially liver, are also notable. Other meats rich in iron are the meats of animals like the horse or the deer.
2. White meat
In spite of the fact that the red meats present a greater quantity, the white meats are also a great source of iron and very rich in iron. source of iron and very rich in protein.. In addition, their low fat content makes them healthier and recommended for daily consumption.
3. Leafy vegetables
As for vegetables, dark leafy vegetables, those with dark leaves, such as spinach, chard, different types of cabbage or lamb’s lettuce, are especially beneficial.such as spinach, chard, different types of cabbage or lamb’s lettuce.
The type of iron contained in vegetables is called “non-heme”, which is much more difficult to digest than iron from animal foods, which would be the so-called “heme”.
Spinach is one of the foods richest in iron, although vegetables such as cabbage or chard are more recommended to combat anemia.
Another type of food that contributes more iron to our organism are the legumes. Especially beneficial are lentils, chickpeas lentils, the chickpeas, the red beans or the products derived from the soybean or products derived from soybeans.
Being also of vegetable origin, the iron in legumes is also of the “non-heme” type, so it is much more difficult to be absorbed by our body than that of meats. However, they are another alternative of iron consumption for those who have opted for for those who have opted for a vegan or vegetarian lifestyle.
5. Liver and other viscera
Yes meats are a great source of iron perfect for treating anemia, even more beneficial are organ meats. Although less likely to be consumed on a regular basis, this type of food has a higher concentration of “heme” iron. Products such as blood sausage, pork and beef liver, kidneys or veal tripe are great sources of this mineral.
6. Mollusks and shellfish
Other foods rich in iron are shellfish or mollusks. Products such as mussels, clams, cockles, clams, clams, shrimps, prawnsshellfish such as mussels, clams, cockles, scallops, shrimps, prawns, cuttlefish and oysters contain a large amount of iron. In addition, it is also of the “heme” type, since it is a mineral of animal origin.
And also coming from the sea we have different fish, especially blue fish, which can be beneficial to combat anemia and that are noted for having significant amounts of iron.. Some of the fish that provide more iron are sardines, anchovies, mackerel, anchovies, tuna, sea bass or salmon.
8. Whole grains
Cereals are another food that can provide us with a lot of iron. Although it is less easily absorbed, this is a food that is very present in our daily diet if it is balanced. It is also a product more affordable and easy to get, so it will be another of our allies in ending anemia. another of our allies at the time of finishing with the anemia..
The most recommended cereals are the integral ones, since they conserve great part of the fiber. Some of the best foods will be the cereals that we take in the breakfast, the oats, the quinoa or the bran of wheat.
9. Nuts and dried fruits
Nuts are also a good option if we want to add some more iron to our diet. They are a type of energetic food that contributes many nutrients to our diet. and that it is very easy to consume, since it can be eaten as a healthy snack or included in salads and other dishes. Some of the most iron-rich nuts are walnuts, pine nuts, hazelnuts, almonds, pistachios and sunflower seeds.
10. Dark chocolate
We know that dark chocolate is a food with multiple properties that brings us many benefits. One of the most outstanding is its richness in iron, which makes it an ideal product if we have anemia and we feel like a sweet snack. A cup of cocoa powder is also an ideal option to enjoy its benefits.
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