“The iron is a mineral necessary for the increase Y developing of the body. Iron is used by the body to make hemoglobina protein of Red blood cells that carries oxygen from lungs to different parts of the body, in addition to the myoglobina protein that supplies oxygen to the muscles. The body also needs iron to make the hormones and the connective tissue“, explains the National Institute of Health from USA.
Likewise, the daily amount that is needed of this mineral varies depending on the sex, age and if he type of feeding that we consume is only based on products of vegetable origin. In order to contribute to a healthy diet, it is important to know what the food who have more iron and thus introduce them in our next foods.
Foods rich in iron: clams, cockles and clams
The clamsthe cockles and the chirlas are the mollusks of the family of bivalves that contain the greatest amount of iron, reaching the 24 milligrams For each 100 grams. If you are a true lover of the sea and of cooking, you can make steamed cockles with green parsley sauce and wine, some clams to the sailor Y chirlas al ajilloor mix these last two in a delicious seafood paella. They are all very healthy and nutritious dishes.
Foods rich in iron: dried beans
With a high content of vitamins Y mineralsthe Dried beans supply 14% of the recommended daily iron requirement for women and 32% indicated for the menssince it has 8.5 milligrams of this mineral per 100 grams. You can enjoy them in different recipes such as dried broad bean gazpacho, dried broad bean stew with potatoes or dry beans in a pressure cooker with chorizo Y ham.
Foods rich in iron: nuts
Plate of shelled pistachiosPIXABAY
The nuts They are a very healthy snack that we avoid resort to the junk food when we are hungry between meals. The pistachios are the ones with the most iron per 100 grams, specifically 7.3 milligrams; then we meet at almonds and the hazelnuts with 4.2 milligrams for every 100 grams. In addition, they are delicious in any salad or with yogurt natural.
Iron-rich foods: lentils
Who hasn’t been told to eat lentils to raise the iron? And rightly so because you are legumes are a very rich source of this mineral, since 100 grams contain 7.1 milligrams. In addition, they are a fundamental pillar of the Mediterranean diet, a Lifestyle known above all because it provides us Health. You can prepare the typical stewed lentils with vegetables, lentil soup either Lentil Salad.
Foods rich in iron: chickpeas and beans
As we have been saying, legumes are an excellent option to nourish ourselves with vegetable iron. For this reason and because they are also very rich in vegetable proteins, are very important within vegan and vegetarian diets. As for the dishes that you can make with these foods, there are many to choose from. Among them we find: the chickpea creamand pumpkinthe hummusthe Beans with vegetables or white bean salad with prawns.
Foods rich in iron: horse meat
The horse meat It is especially recommended for people who suffer anemia or have the depressed immune system. However, whatever the reason, it is not usually consumed too much. According to university of Navarrathis animal protein contains 7 milligrams of iron per 100 grams. If we go to a butcher shop, we can buy burgers horse meat or steakswhich we can cook exactly the same than those of veal.
Foods rich in iron: the liver
Dish of liver with vegetablesPIXABAY
The liver It is another excellent food that helps to overcome the anemia. Also, it doesn’t matter if it’s pigfrom chickenfrom cow or any other animal. And it is that in addition to contributing 8 milligrams of iron every 100 grams, it also has vitamin C (helps to better absorb said mineral). A typical dish that is delicious and very nutritious is the liver with onionswhile we can also eat it in different ways, either through the pork liver pate spread on a toast or the chicken livers in sauce. If you want to continue adding nutrients to your body, you can opt for a dessert made up of fruits.