Iron is one of the essential minerals for the proper functioning of our body. Therefore, a deficit of the same could have serious consequences for health. Furthermore, iron is one of the most well-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 anemias, iron deficiency anemia. Here is a detailed list of foods rich in iron, the great contribution of spinach in iron is known to all, but there are other foods.
Foods rich in iron: Clams and cockles
Clams and cockles are the foods with the most iron, they contain around 24 mg. of iron for every 100 gr. It is more than what is needed on a daily basis. However, they are rare foods in daily diets and high cost.
Foods rich in iron: Whole grains
The cereals that the market offers us today are very rich in iron due to their fortification and maintenance in the bark of the grain, their 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.
Foods rich in iron: Fruits
In general, fruits rich in iron are not the best dietary source of that 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 iron-rich fruits are: Medlars, Blueberries, Blackberries, Passion Fruit, and Currants.
Foods rich in iron: Meat
Beef, chicken, fish, turkey, pork and others all contain iron in amounts of around 2 mg per approximately 100 grams. It is an iron that is easily absorbed and that, with the exception of vegetarians, we all regularly include in our diet.
Foods rich in iron: Lentils and soy
Lentils and soy are two types of foods 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 its absorption is less than that of iron from animal foods, its low cost and other nutritional properties they contain make them two of the ideal foods to combat anemia.