Iron is essential for our body, since it is in charge of transporting oxygen through the blood. In addition, it is one of the components of many enzymes that are involved in the transformation of the food we consume into energy. Therefore, having good levels of this mineral will make us feel vital, strengthen our immune system and sharpen our minds.
Iron is classified into heme and non-heme. The first is the one found in meat and the one that the body absorbs more easily. The second comes from vegetables and its absorption depends on a series of factors that stimulate or decrease it, in such a way that it ranges between 2 and 5%. That is why it is important to know what are the sources that provide us with this mineral and learn how to consume them properly.
A study carried out on 299 volunteers showed that including foods containing between 70 and 105 mg of vitamin C in meals tripled the absorption of iron. Some of the fruits that contain this vitamin are melon, citrus, kiwi, mango, pineapple, raspberries, strawberries, blueberries and watermelon. Among the vegetables, you can opt for red and green peppers, spinach, potato, sweet potato and tomato.
You should also avoid consuming tea or coffee immediately after eating, as these infusions can inhibit iron absorption. On the other hand, if you replace these drinks with a fresh fruit, you will be able to take better advantage of the content of this mineral present in your meals.
1. Green leafy vegetables
Among vegetables, they are the ones that provide the most iron. This group includes Swiss chard, lettuce, kale, and parsley. Spinach is the one that stands out the most, as it provides 35% of the recommended daily intake of iron for an adult. Broccoli, for its part, has the advantage of containing iron and vitamin C at the same time.
Spinach salad with citrus
Ingredients
– fresh spinach
– A handful of strawberries, washed and sliced
– 3 oranges, peeled and cut into segments
– 1/2 or 3/4 cup of walnuts
Preparation
Place all the ingredients in a container and season to taste. You can use lemon to add a little more vitamin C to the preparation.
2. Legumes
Beans and lentils are the legumes with the highest iron content. However, the fiber they contain can reduce the absorption of said mineral. That is why it is important to evaluate very well what they are combined with.
Lentil and pepper soup
Ingredients
– 200 gr of lentils
– 2 tablespoons of olive oil
– 1 medium onion, finely chopped
– 2 garlic cloves, peeled and minced
– 1 teaspoon chili powder
– 1 teaspoon paprika
– 4 red bell peppers, seeded and diced
– 1 liter of vegetable broth
– 1 tablespoon sherry vinegar
– 1 teaspoon of powdered sugar
– 4 tablespoons of plain yogurt
Preparation
1. In a colander, rinse the lentils and let them soak in a bowl of cold water while you continue with the rest of the steps.
2. In a large pot, heat the oil and fry the onion until softened. Add the garlic and chili, let them cook for two minutes, and add the paprika. Let it cook for one more minute. Add a little water to prevent the spices from burning.
3. Add the peppers, cover the pot and cook for 10 minutes or until they begin to soften. You will have to stir every now and then.
4. Strain the lentils and add them to the preparation together with the vegetable broth. Cover the pot and wait until it boils. When this happens, let it simmer for another 15 minutes, until the lentils start to crumble.
5. To give the soup more texture, separate a third of the preparation. Process the remaining two-thirds. Mix both parts and season with the powdered sugar and sherry vinegar. Divide the preparation into four containers and, on top, place a teaspoon of natural yogurt.
3. Cereals
Among them, integral and oats stand out. You can incorporate them into breakfast along with an orange juice to make the most of the iron content they have to offer.
bowl of oatmeal with strawberries
Ingredients
For the oatmeal:
– 2 cups of rolled oats (not instant)
– 2 tablespoons of chia seeds
– 2 tablespoons grated coconut
– 2 tablespoons of honey
– 2 1/2 cups of coconut milk
– 1 cup of almond milk
– 1 tablespoon of vanilla extract
To end:
– Fresh strawberries, cut into quarters
– Chopped almonds
– Pumpkin seeds
– A little more almond or coconut milk (optional)
Preparation
1. Add all the ingredients to prepare the oatmeal in a bowl and stir well. Place the preparation in a container with a tight lid, close it and leave it in the refrigerator overnight or for at least six hours.
2. Divide the oatmeal into four containers and, on top, place the strawberries, pumpkin seeds and almonds. Add a little more coconut or almond milk if you like.
4. Nuts
Almonds and hazelnuts are the richest in iron. A good idea to include them in the diet is to eat them in salads seasoned with lemon juice.
Green salad with blueberries and almonds
Ingredients
– 1 lettuce plant cut into bite-size pieces
– 1/4 of toasted and sliced almonds
– 1/4 cup dried cranberries
– 2 tablespoons Dijon mustard
– A little honey
– 2 tablespoons lemon juice
– 3/4 cup of olive oil
– Salt
– Freshly ground black pepper
– 50 gr of blue cheese (optional)
Preparation
1. In a salad bowl, place the lettuce, almonds and blueberries.
2. Mix mustard, honey, lemon juice and olive oil until emulsified. Add salt and pepper to taste.
3. Pour dressing over salad and toss well. On top, place some pieces of blue cheese.
Important: It should be clarified that The Bioguide does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, La Bioguía does not assume responsibility for these acts. The site is intended only to provide information of a general nature to aid in the pursuit of personal growth and development.