Iron-rich foods:the 10 best options for your diet

 Iron, an essential mineral for our body:here's how to get it through food.

• Iron is a fundamental component for health, so it is important to take care of its intake.
  This mineral is divided into two different forms, depending on its relative bioavailability
  Food sources of iron must be included in the context of a varied diet.

The iron it is an essential mineral for human well-being, playing a crucial role in the transport of oxygen in the blood and in the functioning of the immune system.Iron deficiency can lead to conditions such as anemia, characterized by tiredness, paleness and weakness.To avoid these problems, it is essential to include iron-rich foods in your diet.

Types of iron

The iron contained in foods is classified as “heme” or “non-heme”. Heme iron, present mainly in products of animal origin, is more easily assimilated by the body than non-heme iron, which is found in vegetables and which requires combination with vitamin C for better absorption.In this regard, it is preferable not to consume, together with sources of non-heme iron, foods rich in calcium (such as dairy products) or drinks that contain tannins (such as tea), as they are associated with lower absorption of the mineral.

The 10 foods rich in iron

1.Liver

Liver, mainly of bovine origin, is an unpopular food, although rich in heme iron.It has an intense, very characteristic flavor and has a rather dark color.it is obviously available all year round.
Liver contains approximately 6.5 mg of iron for every 100 grams, and is also quite rich in vitamin A and vitamin B12.
Liver is appreciated if consumed after grilling or baking, accompanied by vegetables rich in vitamin C (such as peppers) to improve iron absorption.For lovers of the classic, it can also be served with onions, which with their sweetish flavor contrast well with the bitter aftertaste of the liver and give a tasty and correctly balanced dish.

2.Spinach

Spinach is cultivated all over the world, but originates from Central Asia.They have a slightly sweet taste when eaten raw, and more bitter when cooked.Their characteristic color is a beautiful dark green.It is a vegetable available all year round, although it is preferable to consume them in spring or autumn.
Spinach is known to be an excellent source of non-heme iron, as well as being rich in vitamins and other minerals.There are approximately 2.7 mg of iron per 100 grams of spinach.

Spinach is excellent if eaten raw in salads, but is pleasant to the palate even after cooking (better if sautéed in a pan and not boiled).To maximize iron absorption, it is useful to combine them with foods rich in vitamin C, such as tomatoes.

3.Lentils

Lentils they originate in the Middle East and are now cultivated all over the world.They have a vaguely earthy and slightly peppery flavor.There are various types and they can be green, brown, red and black.They are generally available all year round.Lentils are a nutritious legume, rich in non-heme iron and proteins, perfect for vegetarian and vegan diets.

100 grams of lentils contain approximately 3.3 mg of iron.

Proving to be a versatile food, lentils can be used to create excellent soups with cereals, but also stews or salads.When combined with cereals, lentils offer a complete amino acid supply, so they are excellent in the context of a vegan or vegetarian diet.

4.Lean red meat

Red meat, particularly lean meat, comes from cattle, but also from sheep and some cuts of pigs.It has a rich and pleasant flavor, while its color is a characteristic intense red.It is a food available all year round.Lean red meats, such as beef, provide highly bioavailable heme iron. 100 grams of the food in question contains approximately 2.7 mg of iron.

Lean red meat is preferable to that which has more fat.Excellent if cooked on the grill or in the oven, it certainly represents a healthy choice in a well-balanced diet.

5.White beans

White beans are grown primarily in North and South America, but are found everywhere and year-round.They have a delicate, slightly sweet flavor, which also makes them excellent for pastry recipes.In essence, these are legumes widely used in Mediterranean cuisine, thanks to their remarkable versatility.They are perfect in soups, salads, but also together with pasta or cereal grains.White beans can be used to create excellent creams to accompany light foods, lending themselves to vegan recipes.

White beans are an excellent source of non-heme iron.Per 100 grams, they provide approximately 3.7 mg of the mineral.

6.Oysters

Oysters are produced along coasts around the world.They have a salty flavour, with a slightly sweet aftertaste, and have a pleasant creamy consistency.At sight, the color of the oysters can vary, but tends towards grey.

Oysters boast a good supply of heme iron, but also vitamin B6 and magnesium.The iron content per 100 g of oysters is approximately 7 mg.

These molluscs are suitable for consumption raw (after killing) after cooking, while combining them with lemon juice facilitates the absorption of iron.

7.Chickpeas

Available all year round, chickpeas originate from the Middle East, but are grown all over the world.Their flavor is somewhat reminiscent of hazelnuts, with a buttery aftertaste, and can be used in various Mediterranean-style recipes.These legumes are rich in non-heme iron, providing approximately 2.9 mg per 100 g portion.

Perfect for making hummus, chickpeas are excellent when added to salads, stews or soups.Among other things, they complete the amino acid profile of cereals, also adapting to a vegan or vegetarian diet.

8.Pumpkin seeds

Pumpkin seeds are native to the Americas and are grown throughout the world.They have a slightly nutty and vaguely sweet taste, while they have a greenish color.THE pumpkin seeds they are small, but very powerful in terms of iron content.In this regard, they represent an excellent choice in conjunction with meat-free diets.100 g of pumpkin seeds contain approximately 8.8 mg of iron.

They can be added to salads, yogurt or eaten as snacks.Desserts are also delicious, for example in plum cakes.

9.Quinoa

Quinoa comes from the Andes, in South America, and is available all year round. Its flavor is somewhat reminiscent of hazelnuts, even if it retains a bitter aftertaste.The color varies from white to black. It's great for making salad bases and poke with fish and meat.Quinoa is a cereal rich in non-heme iron, providing approximately 2.8 mg (per a 100 g portion).Among other things, it is a food that can be used in gluten-free diets.

10.Tofu

Tofu originates from China, although it can be found everywhere.It has a delicate and slightly neutral flavor, absorbing the flavors of the other ingredients.Tofu is an excellent source of non-heme iron for vegetarians and vegans.It is no coincidence that in recent years its consumption has increased considerably, both for its versatility in the kitchen and for its nutritional benefits.There are 5.4 mg of iron per 100 grams of tofu.

Tofu is pleasant sautéed with vegetables, but it is also excellent on its own, seasoned with raw olive oil, herbs and spices.In oriental cuisine it is not uncommon to see it in combination with meat, while it is preferable to consume it with vegetables rich in vitamin C, facilitating the absorption of the iron contained in it.

Conclusion

To maintain optimal iron levels and prevent deficiencies in our body, it is important to include a good variety of iron-rich foods in your diet.It is essential to combine sources of heme iron with non-heme ones, without ever forgetting to also include foods rich in vitamin C, which helps and improves the absorption of the iron itself.
A balanced diet rich in these foods improves iron levels and undoubtedly contributes to an improvement in the health of the body in general.

FAQs

• What food is richest in iron? Generally speaking, meats and offal are excellent sources of heme iron, while legumes and green leafy vegetables provide good quantities of non-heme iron, to be taken together with sources of vitamin C.
• What happens if you have an iron deficiency? Iron deficiency leads to iron deficiency anemia, which is associated with various symptoms, such as intense fatigue, dizziness and migraines.When iron levels are low, targeted nutrition and/or supplementation is necessary.
• Which vitamin increases iron? Combining food sources of iron with foods rich in vitamin C leads to greater absorption of the mineral.
• What not to eat when you have low iron? In case of iron deficiency, it is preferable to separate sources of this mineral from foods rich in calcium (such as dairy products) or tannins (such as tea).