Iron is the fundamental component of hemoglobin , which is responsible for transporting oxygen, to lack iron in the body arise different ailments such as fatigue and anemia, bad mood, weakness, headache and problems of concentration.
People who are most exposed to low iron levels are those who donate blood frequently, those who have that make it difficult for them to absorb nutrients from food, people with ulcers, pregnant women, or who suffer long-term menstrual periods. .
We find two types of iron, which is in plant foods and that found in animals, the latter is absorbed to a greater extent than the first. Next we will show you what foods are necessary in our daily diet to consume the iron that the body needs, some foods do not have much iron but if it is supplemented with vitamin C it will favor the absorption of iron in the body.
Cereals bring high levels of iron, however it is better to be supplemented with foods that contain vitamin C such as orange juice or lemon, as fiber and its vegetable origin reduce absorption.
The meats that have more iron are beef, pork, lamb, chicken and turkey , these foods give a high amount of iron to our body, since we consume them daily.
Speaking of fish, those that contain high levels of iron are: tuna, oysters, sardines and trout.
Spinach and chard can give us a little iron, its amount is not much but being consumed daily if it brings noticeable benefits in the body. They can be supplemented with citrus fruits rich in vitamin C.
The cumin, oregano, basil, cinnamon powder, black pepper, paprika powder, among others, are carriers of iron, of course these spices should be added to other foods that provide a balanced diet .
Walnuts, pistachios, almonds and other nuts are recommended for the absorption of iron, however its content is low so it is necessary to supplement it with vitamin C.
Recipes to incorporate iron in your diet
Trout with chimichurri and mango
- 1 cup of fresh parsley
- 3 egg onions
- 1 ripe mango in strips
- 3 trout without scales or thorns
- 3 cloves of garlic
Mix the parsley, cilantro and two onions in the blender, mix it in a bowl and add the mango.
In a large pan with oil add garlic, and a trout, cook it for 3 minutes each side, remove it and bathe it in the mixture, not the one that made the dressing.
- 1 egg
- 2 tablespoons of milk
- ¼ butter
- 1 cup of wholemeal flour
- 1 tablespoon of yeast
- Half a cup of oatmeal
- A spoonful of ground cinnamon
- Sugar to taste
- Chocolate chips or nuts
Preheat the oven to 175ºC, in a mold you heat the butter until it softens, beat the egg with the sugar and milk until you get a frothy dough, add the flour, the yeast, cinnamon, oats and chocolate or nuts . Grease a tray and place balls of dough, let it bake for 15 minutes.