Discover the Best Sources of Iron for Your Health, and they are not Lentils or Meat

2023-09-22 08:00:00

Iron is a fundamental mineral for the proper functioning of our body, from childhood to adulthood. Although many people associate iron with meat and lentils, there are numerous foods rich in iron that can benefit your health in surprising ways. The Importance of Iron

Iron is one of the essential minerals for the body. It fulfills a number of crucial functions and is stored in our body. Although it is needed in small daily amounts (8 mg for men and 18 mg for women), deficiency can cause nutritional anemia, increase the risk of infections, and affect growth and development, especially in children.

Iron is vital for organ oxygenation, immune system function, collagen formation and DNA synthesis. Types of Iron in Foods

There are two main types of iron in foods: heme iron or animal origin and non-heme iron present in foods of plant origin.

Heme iron, found in meat, is highly absorbable, while non-heme iron, which comes from plant foods, has a lower absorption rate. However, steps can be taken to increase non-heme iron absorption when necessary.

The combination of iron with vitamin C, animal proteins, carotenes and vitamin A can improve the absorption of this mineral in foods of plant origin. Beyond Meat and Lentils: Surprising Sources of Iron

While meat and lentils are known sources of iron, there are many other foods that stand out in their iron content. Here we present some options: Sources of Animal Origin:

Clams and Cockles: These seafood offer around 14 mg of iron per 100 grams, and are highly bioavailable.
Yolk: It contains 7 mg of iron per 100 grams, as well as vitamin B12 and folic acid, which help prevent nutritional anemia.
Pig’s Blood: It offers approximately 40 mg of iron per 100 grams and is a good source of protein.
Mussels: They provide about 4.2 mg of iron per 100 grams, exceeding the amount of iron found in meat.
Anchovies in Oil: They provide approximately 4.5 mg of iron per 100 grams and also provide vitamin D, calcium and potassium.

Sources of Plant Origin:

Quinoa: It offers around 13 mg of iron per 100 grams and is easy to incorporate into your daily diet.
Dried or Powdered Algae: They can provide around 20 mg of iron per 100 grams and are versatile in the kitchen.
Textured Soy: It is an excellent source of plant protein and can offer approximately 14 mg of iron per 100 grams.
Peach dried apricots: They contain 8 mg of iron per 100 grams and are a satisfying option for sweet cravings.
Sesame Seed Based Tahíni: It can provide around 9 mg of iron per 100 grams, in addition to being rich in calcium.

Explore these options to incorporate iron into your diet to ensure you get this essential mineral for your health.

Iron in food is a form of iron that is found naturally in the foods we eat. Iron is an essential mineral for the human body, and performs a number of vital functions, such as transporting oxygen through the blood and assisting in energy production.

There are two main types of iron in foods:

1. Heme Iron: This type of iron is found in foods of animal origin, such as beef, pork, chicken, and fish. It is known as “heme” because of its relationship to hemoglobin, a protein in red blood cells that carries oxygen. Heme iron is efficiently absorbed in the intestine and is an important source of iron for the body.

2. Non-Heme Iron: This type of iron is found in plant-based foods, such as legumes, leafy greens, nuts, and fortified cereals. Non-heme iron is less easily absorbed by the body compared to heme iron. However, its absorption may increase when consumed together with foods rich in vitamin C, such as citrus fruits and peppers, or when combined with animal proteins.

Iron in foods is essential for preventing iron deficiency anemia, which is a condition characterized by an insufficient number of healthy red blood cells due to a lack of iron in the diet. To maintain adequate levels of iron in the body, it is important to include a variety of iron-rich foods in the diet, both animal and plant sources, and combine them with foods that improve iron absorption when necessary.