Top 6 Foods Rich in Iron
The iron is essential for proper tissue oxygenation mineral, as part of heme group consists hemoglobin. Therefore, imagine how important this mineral is in everyone’s life and, especially, among sportsmen, who require more oxygen for physical exertion.There are two types of iron, which is found in foods of plant origin called non-hem iron that is absorbed to a lesser extent (between 5 and 20%) than the iron of animal origin called iron hem that is absorbed by up to 35% . Here we show you the 6 foods most iron contain regardless of the origin of the food and its absorption in the body.
Clams. 24 mg of iron per 100 grams
To our surprise the clams contain about 24mg of iron per 100 grams, which represents more than we need daily (8mg adult men and 18mg women of childbearing age). What happens with these foods is that they are low consumption in our usual diet and also have a high cost / quantity.
Whole grains. Between 7 and 12 mg of iron
The cereals that the market offers us today are very rich in iron due to their fortification and maintenance in the grain crust, its content ranges from 7 to 12 mg per 100 grams of product. However, we must not forget that fiber and vegetable significantly reduce the absorption, so to optimize their assimilation in the body, I recommend eating cereal with orange juice freshly squeezed or some lemon rich in vitamin C.
Iron-rich viscera: Liver and black pudding
The liver beef and the sausage produced from blood red, are excellent dietary sources of heme iron, easily absorbed, and containing about 8 mg and 14 mg percent percent, respectively. As you will see these foods contain so much iron, by animal blood that contains hemoglobin, which provides an iron ready to be absorbed.
Vegetables. Iron-rich Hem
The soy beans and the duckweed, are more legumes nonheme iron content since they possess 7 and 8 mg per 100g, respectively. Its absorption is lower than that of the iron contained in the meats, but its low cost and its advantageous nutrients, offer us an ideal food to prevent anemia and other nutritional deficiencies.
The spinach and chard contain between 3 percent and 4 mg low iron absorption, but as with legumes are inexpensive food, which composition can greatly benefit the body. In addition, when combined with citrus rich in vitamin C or with a little meat, its absorption is increased so that the body takes more advantage of its iron.
Meat that provides iron
6. Meats: Beef, chicken, fish, turkey, pork and others all contain iron in amounts around 2 mg per 100 grams . It is an iron easily absorbed and, except for vegetarians, we are all included in our diet.
Taking a varied diet, we can never miss iron in the diet, so the only thing we must meet is your body requirements, which can be increased in special situations, such as extraordinary demands of oxygen, blood loss or others.
Therefore, let us not forget that this mineral is essential for our body and to maintain it at adequate levels we can not stop including various foods that facilitate its availability and absorption in the body.
Leave a Reply