5 ways to improve your iron levels with healthy food that you will love

5 ways to improve your iron levels with healthy food that you will love

Iron affects our energy and our mood. Ensure you're getting enough iron with these foods. It is a mineral necessary for the growth and development of the bodyn

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 defenses, 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 anemia and during pregnancy.


1. Lentils

Lentils improve your iron levels

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. Lentils, like other legumes, are characterized by being foods with a high concentration of nutrients. Lentils are a great source of protein and carbohydrates, specifically, they are rich in starch, a type of carbohydrate that provides a large amount of energy.

Another advantage of lentils is their fiber content, and their low lipid content, which makes them a good ally for all those who must control their weight. 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

Raspberry improves your iron levels 

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 fiber, minerals, and antioxidant substances which make 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.

The strong point of raspberries is their content of vitamin C, essential for the repair and growth of all body tissues, for the absorption of iron, or for the formation of collagen, bones, and teeth. Its richness in this vitamin is less than that of strawberry, kiwi, or citrus, but higher than that of other fruits. A tablespoon of raspberries provides almost 7% of the recommended daily intake for this vitamin.


3. Pistachios

Pistachios improve your iron levels 

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 fiber (10% of their weight) and protein (20%). Iron and copper combined to produce an anti-anemic effect that is enhanced if ingested with fresh fruit or vegetables rich in vitamin C.

The contribution of iron in a serving of pistachios is one of those beneficial properties that not all of us knew about, in fact, they are the nuts that provide the highest amounts of iron in a single serving, followed by pine nuts and almonds. In addition to the advantage of iron, pistachios contain fiber, protein, and contribute to reducing cholesterol levels. Their caloric intake in a serving is lower than that of most nuts, they are attributed to a satiating effect and are considered gauze-burning foods.

4. Spirulina

Spirulina improves your iron levels 

It is believed that this blue-green microalga 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.

5. Millet

Millet improves your iron levels 

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 anemia, asthenia, physical weakness, and irritability. It also relieves cramps and strengthens muscles. It is one of the few gluten-free kinds of cereal, which makes it ideal for people with the coeliac condition.

Now that you know what food to eat to get some iron into your body, just go after those delicious dishes! You may find more information about this topic in our related articles.

Peter O Brien

Peter started out his professional life as a restaurant critic but ended up moving to the kitchen, realizing that his passion didn’t only lie in tasting the food, but MAKING it. Follow his delicious recipes, as well as useful articles about the many benefits healthy and delicious food will bring to your life.+ info

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