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How to add iron sources in my diet

Eating iron is vital to maintaining health but, are you sure you know how to add iron sources successfully? When you do not consume this nutrient in the correct amounts, you will feel:

  • Problems breathing correctly

To add iron sources you have two options: vegetables and animal products . On average, it is necessary to consume 18 mg of iron per day . However, this amount may vary according to physical activity and characteristics.

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Below we will give you some ideas for adding iron sources. You will see that they are simple options that you can implement in your day to day.

1. Includes a legume high in iron in each food

The simplest way to add iron sources is to eat a vegetable protein at each main meal time (breakfast, lunch and dinner). The best options are:

Soy and its derivatives

How to add iron sources in my diet

contienen 8.8 mg de hierro en una taza, pero puedes aumentar esta cantidad si eliges la misma porción de natto. The contain 8.8 mg of iron a cup, but can increase this number if you choose the same portion of natto. The latter is a fermented derivative of soybeans and provides up to 15 mg of iron. Another option is tofu that provides 3.5 mg of iron in 160 g.

One of the best characteristics of soy is that being so versatile, you can easily add it at any time of your diet.


Lentils are another legume that should be present in your diet several days a week. The reason is that in 100 grams of cooked lentils you get 6.6 mg of iron .

In addition, lentils are rich in protein, complex carbohydrates, folates, manganese and fiber . Something that you should be careful of is the portions, because in excess you can experience glucose problems.

2. Add sesame seeds

In just two tablespoons of sesame seeds or sesame seeds (30 g) you can obtain 4.2 mg of iron . If you prefer to consume 30 g of tahini, a paste derived from sesame seeds provides 2.6 mg of iron.

We recommend consuming a bit of tahini instead of the commercial salad dressings. comerciales, suelen contener altas cantidades de sodio, conservadores y edulcorantes. Take into account that dressings, like commercial , usually contain high amounts of sodium, preservatives and sweeteners.

3. Liver and other animal organs

Has your doctor told you that you have problems caused by a lack of iron, such as anemia? In that case, we recommend adding animal iron sources, particularly animal viscera .

The best options are the liver, the kidneys and the heart . Of course, try to make meat of excellent quality. A very common alternative is to consume 100 grams of liver because it contains 6.5 mg of iron.

vitamina A además de hierro. The animal viscera provide vitamin B, copper, selenium and vitamin A in addition to iron.

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4. Eat pumpkin seeds to add iron sources

How to add iron sources in my diet

Another way to add iron sources and take a healthy snack is to eat pumpkin seeds. One serving equals 28 grams and provides 4.2 mg of iron. As if this is not enough, these seeds provide a large amount of manganese, magnesium, zinc and vitamin K.

la . This same portion also helps to control glucose levels, avoid resistance and combat or prevent .

When consuming these seeds be very careful not to overdo it. Although it has several benefits, it also provides carbohydrates. To reduce the negative effect, you can accompany them with some protein, like yogurt.

5. Include turkey in your daily diet

Turkey is a lean meat quite common in the food plans of those who seek to lose weight. In addition to being low in calories and fat, it is an excellent option if you want to add iron sources to your daily diet.

How to add iron sources in my diet

In just one serving 100 grams you get 2.3 mg of iron, vitamin B, selenium, zinc and minerals . Best of all, you’ll also get about 29 grams of protein so you’ll be satiated for several hours.

For all the above, it is advisable to consume a portion of turkey at night. nocturna. You will be quite satisfied and you will avoid the nocturnal .

How about? Surely you will agree with us that adding iron sources is simple and very practical . What is your favorite source?

What are the sources of protein that are never missing in your daily diet? What are your favorites? And your favorite recipes? Remember to share your ideas.

How to add iron sources in my diet