Iron affects our energy and our mood. Ensure you're getting enougb iron with these foods.
A diet that includes iron-rich foods is essential for the proper functioning of the body. You need 8-18 mg of iron per day, depending on your age and sex.
Iron plays a key role in our body. It is essential for the transport of oxygen in the tissues and participates in the synthesis of DNA and in our defences, so it is essential that we ensure our daily iron intake.
Iron from vegetables is absorbed less well than iron from animals, but vitamin C improves its absorption.
Eating foods with iron is also essential to prevent and treat anaemia and during pregnancy.
Lentils are one of the most appreciated legumes in vegetarian diets. They are very rich in iron, providing 6.9 mg per 100 grams. They also provide protein, folic acid, magnesium, potassium, zinc and copper.
Two of the foods that best combine with lentils to increase their protein quality are cereals, such as rice. Lemons or other citrus fruits and vegetables such as red peppers, on the other hand, provide abundant vitamin C, which helps to better absorb their iron.
2. Raspberry juice
In raspberry juice the iron and vitamin C are concentrated: 100 ml of juice gives you 2.6 mg of iron and 57 mg of vitamin C.
Raspberries are refreshing and stimulate the appetite. They are rich in fibre, minerals and antioxidant substancesm which makes them a little treasure for your health.
As they are high in vitamin C, they promote the absorption of both their own iron and that of the foods with which they accompany.
Pistachios stand out as the nut that provides the most iron: 6.8 mg of this mineral for every 100 grams of nut.
They also contain valuable trace elements such as copper, which facilitates the absorption and absorption of iron. They also provide a good dose of potassium, magnesium, phosphorus and calcium, as well as fibre (10% of their weight) and protein (20%).
Iron and copper combined produce an anti-anemic effect that is enhanced if ingested with fresh fruit or vegetables rich in vitamin C.
It is believed that this blue-green microalgae was one of the first organisms capable of photosynthesis to appear on Earth. Today Spirulina is considered one of the richest foods in nutrients.
It is especially rich in iron, with a contribution of between 50 and 100 mg per 100 grams. It also provides the body with the 22 existing amino acids; minerals such as magnesium, phosphorus, potassium and selenium; vitamins A, C, E and K, as well as those of the B group, chlorophyll and sulpholipids. It is an ideal food to detoxify the body and to combat asthenia.
Millet is one of the richest cereals in iron, with 9 mg per 100 grams.
With only 100 grams of millet we therefore have more than half of the daily requirement of this mineral. In addition, it contains vitamins B1, B2 and B9 in a proportion that triples that of other cereals, as well as a good dose of magnesium. All these nutrients make it an ideal food to combat anaemia, asthenia, physical weakness and irritability. It also relieves cramps and strengthens muscles.
It is one of the few gluten-free cereals, which makes it ideal for people with coeliac condition.