18 foods rich in iron that you can’t miss in your diet

Benefit from a more complete nutrition with these foods.

Iron is an essential mineral for our organism.. Among the many functions it performs is the formation of hemoglobin, making it essential for the transport of oxygen. In addition, iron improves Blood quality, prevents fatigue, helps maintain healthy skin and is a determining factor in resistance to stress and other diseases.

However, it is one of the minerals that causes the greatest deficiencies in some individuals, especially in women of childbearing age, so it is necessary to be well nourished because iron deficiency causes a specific type of anemia.

Foods rich in iron

Two types of iron can be found in foods: heme iron and non-heme iron. Non-heme iron is present in plant foods and is less well absorbed than the other form of iron. This is why vegetarians are at greater risk of suffering a deficit of this mineral. On the other hand, the type of iron hemewhich is found in animal-type foods, is better absorbed by the body.

But which foods are rich in iron? Here is a list of 18 foods rich in iron a list of 18 foods rich in this mineral.

Liver

Liver is one of the foods par excellence with a high iron content.. Regardless of the type of liver it is (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount of this mineral. Possibly the most consumed and easiest to find is pork liver. This food also contains a large amount of zinc, phosphorus and copper.

2. Dark chocolate

Chocolate lovers are in luck, because dark chocolate is a great source of iron.. In fact, many experts recommend the consumption of this food since milk chocolate or white chocolate provide much less nutrients and are usually more processed products than dark chocolate. The reason is that the higher the percentage of cocoa, the higher the iron content.

3. Spinach

Surely you have seen the cartoons of "Popeye" sometime. The mythical character consumed spinach to become a real "ironman". Obviously, Popeye was a fictitious character and no matter how much spinach we eat, we won't get that way. Now then, spinach is a great source of iron, as well as containing numerous antioxidants and vitamin C, and it is a good source of iron..

4. Pumpkin seeds

Pumpkin seeds are one of the most nutritious seeds you can eat.because not only do they contain a large amount of iron, but they are also foods rich in omega-3, a type of polyunsaturated fat that brings many benefits to our body.

5. Veal

If we mentioned before that liver was a great source of iron, veal is a great source of iron.veal is another ideal food for its high content of this mineral.. To eat a good steak once or twice a week contributes a great amount of proteins and is an ideal food for those people who, in addition, want to gain muscular mass. The veal contains vitamin B, potassium and magnesium.

6. Quinoa

Another great source of iron is quinoaan ancient cereal that, as in the previous point, also provides high quality protein. In fact, it is a complete source of amino acids, and is ideal for building muscle and burning fat.

• You can learn more about fat-burning foods, at this link: "24 fat-burning (and highly healthy) foods".

7. Artichokes

Artichokes are a delicious and nutritious food, and it is a vegetable very rich in iron.. This curious food provides a lot of fiber, so you will be doing your body a favor by consuming it.

If you want to eat a healthy diet you can not miss the artichoke in your menu. However, due to its strong flavor that does not suit all tastes, it is better to use it as an ingredient in recipes that include other elements of milder flavor.

8. Broccoli

Although broccoli does not have a very good reputation, especially among the little ones, is a very nutritious food that provides a good dose of iron.. In addition to the vitamins and antioxidants it provides, it is a food with high fiber content.

9. Nuts and dried fruits

Nuts are also not very well known for their high fat content.. But the fat coming from this food is of unsaturated type, that is to say, healthy. Nuts are very good for weight control, because they help you feel satiated for longer. A handful of almonds or walnuts is enough to benefit from their properties. And of course, almonds or peanuts are rich in iron.

10. Raisins

Raisins are a food rich in fiber, carbohydrates, potassium and, of course, iron.. They are delicious and can be eaten at any time of the day. At breakfast with cereal, as a snack combined with nuts and even at dinner as an ingredient in a delicious salad.

11. Oysters

Oysters are known to be an aphrodisiac food, but they are also excellent if we want to consume iron. they are also excellent if we want to consume iron. You should also know that they are a great source of protein and other minerals such as zinc. Come on, you have other reasons to eat oysters besides wanting to impress your partner.

12. Soy beans

Soybeans are well known for being a great source of plant-based protein .. Soybeans, therefore, are rich in protein but also contain iron. Although raw they retain all their nutrients, if they are cooked, despite losing some of them, they are still very nutritious food.

13. Lentils

Lentils are a healthy and iron-rich food.. In addition, they contain fiber and are digested slowly by the body so they keep you satiated longer. A good plate of lentils with ribs will not only be tasty, but it will also provide you with a great amount of iron.

14. Olives

Although many people associate olives with their high fat content, they are also rich in iron.. Although there are many types of these jewels of nature, no matter which ones you choose to eat, they all provide a large amount of this mineral, whether they are green or black. In addition to iron, they are also rich in sodium.

15. Asparagus

Asparagus is a good vegetable source of iron, and grilled asparagus is very tasty.. They are also rich in vitamin A and C, two vitamins that are beneficial for your vision and immune system. Therefore, asparagus is considered an ideal food for a healthy diet.

16. Clams

When you go out for tapas and have some clams with your friends, you'll be doing your body a favor.. Clams contain about 24 mg of iron per 100 grams, so it is a great source of this mineral. In addition, it is one of the foods rich in iron that can be easily included in hors d'oeuvres.

17. Beans

Science says that beans are a healthy food and excellent for weight loss because they are a great source of resistant starch, a type of slow-digesting insoluble fiber that is easily digested.Because they are a great source of resistant starch, a type of slow-digesting insoluble fiber that feeds healthy bacteria in the gut, and this makes the body use fat as fuel. But not only do they help you lose weight, but they are a food rich in iron.

18. Eggs

Another food of animal origin rich in iron are eggs.. Although there is some controversy regarding the intake of eggs because of the increase in cholesterol, the truth is that they should be part of a healthy diet. Always without abuse, of course. But eggs, likewise, provide protein and vitamin A.

Bibliographical references:

• García Rosolen, N.; Eandi Eberle, S.; Feliú Torres, A.; Musso, A. M. (2010). Current concepts on iron physiology and pathology. Hematología Argentina (Argentina) 14 (2): 48-57.
• Maroto, J. V. (1986). Special herbaceous horticulture. Madrid: Ediciones Mundi-Prensa. pp. 253-265.