Iron is one of the essential minerals for the proper functioning of our body. Therefore, a deficit of it could have serious consequences for health. Furthermore, iron is one of the most researched and best known nutrients, as well as one of the most abundant trace elements in humans. Its deficiency affects the formation of red blood cells and leads to one of the most common anemia’s, iron deficiency anemia. Here we give you a detailed list of foods rich in iron, the great contribution of iron in spinach is known by all, but there are other foods.
Iron-rich foods: Clams and cockles
Clams and cockles are the foods with the most iron; they contain around 24 mg. of iron per 100 gr. It is more than what is needed on a daily basis. However, they are rare and expensive foods in daily diets.
Iron-rich foods: Whole grains
The cereals that the market offers us today are very rich in iron due to its fortification and maintenance in the bark of the grain, its content ranges between 7 and 12 mg per 100 grams of product. However, we must not forget that fiber and its vegetable origin significantly reduce absorption, so to optimize its assimilation in the body, I recommend consuming cereals with a freshly squeezed orange juice or a little lemon rich in vitamin C.
Iron-rich foods: Fruits
In general, iron-rich fruits are not the best dietary source of the mineral. Despite this, we are going to present a list of the 10 best iron-rich fruits, which combined with other iron-rich foods will cover your nutritional requirements. Some examples of fruits rich in iron are: Loquacity, Blueberries, Blackberries, Passion fruit, Gooseberries.
Iron-rich foods: Meat
Beef, chicken, fish, turkey, pork and others all contain iron in amounts around 2 mg per 100 grams approximately. It is an iron that is easily absorbed and that, except for vegetarians, we all regularly include in our diet.
Iron-rich foods: Lentils and soy
Lentils and soybeans are two types of foods that are very rich in iron. They are the legumes that contain the highest amount of non-heme iron with 8 and 7 mg. for every 100 gr. Although their absorption is lower than that of iron from foods of animal origin, their low cost and other nutritional properties that they contain make them two of the ideal foods to combat anemia.