39 Iron-rich Foods

Iron is a very important mineral for several functions in the body, because it is part of red blood cells, which are the cells responsible for transporting oxygen in the blood. A deficiency of this mineral can cause weakness, fatigue and pallor, which are symptoms of anemia, so the intake of iron-rich foods such as red meat, beef liver and barley bread, are important to help cure the deficiency of this mineral. 

However, it is important to include these foods with iron in all phases of life, because it is a mineral that should not be missing in the diet and should be consumed frequently, especially in pregnant women, infants and the elderly, as these groups have a higher requirement of iron in the body. 

39 iron-rich foods

Table of foods rich in iron

The following table indicates the amount of iron present in 100 grams of foods of animal origin:

The iron that comes from food sources of animal origin is absorbed at intestinal level from 20 to 30% of the total mineral ingested. On the other hand, in the case of iron from plant sources, the absorption of this mineral is about 5% of the total iron they contain. For this reason, it is important to eat them together with foods rich in vitamin C such as oranges, tangerines, strawberries or paprika, to improve the absorption of iron in the intestine. For example, you can eat rice with black beans and orange for dessert.

The following table indicates the amount of iron in 100 grams of plant-based foods:

Cooked black beans

 Tips to improve iron absorption

In addition to consuming iron-rich foods, it is important to follow other nutritional advice to promote the absorption of this mineral at the intestinal level:

  • Avoid eating calcium-rich foods with main meals such as yogurt, pudding, milk or cheese because calcium is a natural inhibitor of iron absorption;
  • Avoid eating whole grain foods at lunch and dinner, as phytates present in grains and fibers in whole grain foods, decrease the efficiency of iron absorption present in foods;
  • Avoid eating sweets, red wine, chocolate and some herbs for making tea, as they are rich in polyphenols and phytates, which inhibit iron absorption;
  • Cooking in an iron pot is one way to increase the amount of iron in poor foods such as, for example, rice.

    • Mixing fruits and vegetables into juices can also be an excellent way to enrich the diet with iron. Two good iron-rich recipes are pineapple juice with fresh parsley and liver steak with onions. Learn more about iron-rich fruits and some tips to cure anemia.

    See the following video for some tips to treat anemia faster and help improve iron absorption:

    Daily iron requirement

    The daily iron requirement, as can be seen in the table, varies according to age and gender, as women have a greater need for iron than men, especially during pregnancy.

    Daily iron requirements increase in pregnancy because the amount of blood in the body increases, being necessary to produce more blood cells and for the development of the baby and placenta. Reaching the iron needs in pregnancy is very important, so the doctor may indicate its supplementation if necessary. 

    Comments

    Post a Comment

    Popular posts from this blog

    Working out with a cut finger on the gym: What should you do?

    Image
    You’re looking to get your body in shape, and maybe even lose some weight. You’ve been working hard at it for months now and so far you’ve had good results. But then this morning while shaving you nicked yourself. Now there’s a cut on your index finger that is starting to throb and bleed again after having stopped for awhile. All of sudden things are not going as planned, but what should you do? Should you go ahead with your workout or will it only make things worse? There are three options available: Continue Working Out, Work Out With Protective Gear, Skip The Workout Altogether . Continue Working out with a cut finger. You can continue to work out with a cut finger on the gym. The risk of getting an infection is very low, and if you’re careful to disinfect the skin after each work out it’s not going to be a problem. Of course there are other things to consider as well: The healing process will take longer, so you’ll probably have some scarrin...
    Read more

    Home Remedies For Canker Sores

    Image
    An excellent home remedy to cure canker sores, also called postemillas, sores or fires in the mouth, is the balm with essential oil of laurel, as it helps relieve pain and inflammation. In addition to this, basil tea is also an excellent natural remedy to treat canker sores in the mouth, as they possess analgesic properties that reduce pain and antiseptic, leaving the region clean of microorganisms. To complement the natural treatment and accelerate the healing of sores, it is also possible to gargle or rinse your mouth with warm water and salt, 2 to 3 times a day, since salt is antibacterial, thus fighting bacteria, reducing inflammation and pain.  Best home remedies Home remedies are excellent alternatives to cure postemillas quickly, because they are prepared with plants rich in tannins. These compounds have astringent, anti-inflammatory and healing properties, causing the tissues to retract, reducing inflammation, relieving pain and facilitating the healing of lesions. These plants...
    Read more

    Diet For Diverticulitis: What To Eat And What To Avoid

    Image
    The diet for diverticulitis should be started with clear, easily digestible liquids such as chicken broth, strained and blended fruit juices, coconut water and gelatin. At the beginning, this type of food should be used because it is necessary to calm the intestine, keep it at rest and prevent or reduce the formation of stool. Diverticulitis crises arise when the diverticula of the colon, which are abnormal pouches that form in the wall of the intestine, become inflamed or infected and cause symptoms such as abdominal pain, nausea, vomiting and constipation. For this reason the foods to be consumed should be easy to digest and low in fiber.  Once the diverticulitis crisis improves, the diet also adapts from a liquid diet to a pureed diet, until solid foods are consumed again. From then on, it is important to increase the consumption of foods rich in fiber and water, thus avoiding the possibility of another crisis.  What to eat during a diverticulitis crisis At the onset of a diverticul...
    Read more