7 foods rich in iron

foods rich in iron

Iron is one of the most essential trace elements for the body. A drop in iron levels can reduce both physical and intellectual capacity. Its main role is to carry oxygen from the lungs to the various organs, but it is also involved in the formation of red blood cells. Iron is only present in small amounts in the body, which is why it is essential to include iron-rich foods in the menu. A lack of iron can also lead to anemia , especially iron deficiency anemia. Iron is absorbed through the digestive tract, and can come in two forms: iron heme iron as in meat and fish or shellfish better absorbed than non heme ironas in vegetables and dairy products. Here are 7 foods to choose for a balanced iron intake. If you are a vegetarian, go directly to point 4.

Haem iron (iron easily absorbed by the gastrointestinal system)

1 . Offal. The foods richest in iron are offal, and more specifically black pudding. A 100 g serving of black pudding contains up to 22.8 mg of iron, which covers the daily iron requirement of an adult. To prevent iron deficiency, it is therefore advisable to consume black pudding approximately every fortnight. For those who don’t like black pudding, there are also lamb kidneys, which contain about 12 g per 100 g. Veal liver is also one of the richest offals in iron. A 100 g slice of veal liver contains about 7.9 mg of iron.

2 . Red meat. A 100 g serving of beef provides the body with about 4 mg of iron. Horse meat contains 5 mg of iron, the same amount as horse meat. If you like game, you should choose venison, as it contains about 3 mg per 100 g.

Be careful, though, with your iron intake from red meat. A study conducted in 2017 by the Duke-NUS Medical School in Singapore showed that consumption of meat and poultry increased the risk of diabetes (type 2). Iron, in its heme form, which is found in significant amounts in meat and poultry, may partly explain this increased risk of diabetes. This study was published August 22, 2017 in the American Journal of Epidemiology .

3 . Shellfish 
Shellfish are among the richest foods in iron. According to the national food safety agency, 100 g of shellfish contains about 15 mg of iron. Clams have a high iron content. 100 g of clams, about 13 medium-sized units, contain 13 mg of iron. If you prefer mussels, be aware that for every 100 g of mussels, you can get 5.47 g of iron. Oysters, tuna and shrimp are also rich in iron. These shellfish and fish, like meat, contain heme iron, but plants that contain non-heme iron do not.

Nonheme iron (iron less easily absorbed by the gastrointestinal system)

After offal, the food that supplies the body with the most iron is spinach. Unlike other vegetables that must be eaten raw so as not to lose their nutritional properties, it is recommended to eat cooked spinach. It is when it is cooked that it is richest in iron. 100 g of cooked spinach contains about 15.7 g of iron. To increase iron absorption from vegetables such as spinach, eat vitamin C-rich foods such as tomatoes at the same time.

5 . Cocoa
Cocoa is another iron-rich food. In 100 g of cocoa powder, without added sugar, there are 10.9 mg of iron. If you like chocolate, favor those that are rich in cocoa, they are the richest in iron. A 100 g bar of 70% dark chocolate contains 10.7 mg of iron.

6 . Legumes (eg beans)
Legumes are rich in iron. Once cooked, dried lentils contain 8mg/100g, compared to 7mg per 100g for white beans. Raw yellow beans also contain 7 mg per 100 g.
Iron from vegetables is always preferable. Tofu also contains a significant amount of iron.

7 . Sunflower
seeds Some seeds like sunflower seeds are also rich in iron. In general, 100 g of this seed can contain between 4.3 and 6.4 mg of iron.

Bonus. You can also find significant amounts of iron in spirulina and egg.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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