In addition to preventing anemia, iron-rich foods are essential for oxygen transport.
Iron is an essential mineral for the body, since it acts in the formation of blood cells and helps in the transport and storage of oxygen in the cells, besides being associated with the production of energy. It acts on the maintenance of the immune system and foods rich in iron contribute to the health of the skin, because the nutrient still produces collagen and elastin.
There are two types of iron. Find out the difference between them:
Iron heme: found in animal foods such as meats and kids. Its absorption and use are best used by the body, (about 23% of the iron that is consumed).
Non-heme iron: present in foods of plant origin. Ideally, the source foods of non-heme iron should not be consumed with vitamin C. Because they are not so well absorbed (up to 8% of the iron consumed)
Want to know which foods contain the most iron? Blog Assaí has separated 10 foods very rich in iron for you to know and add them to your menu. Check out:
1. Red meats
Food in a balanced way, red meat is the main supplier of iron: in general, 5 mg for every 100 g. Especially the liver, kidney or heart meats, recommended in case of iron deficiency.
Although fish are remembered for their large amount of omega 3, which is also very beneficial for the body, they also possess good amounts of iron. When you ingest 100 g of fish, you consume between 0.5 and 1 mg of the mineral.
Every 100 g of raw beet, you take 2.5 mg of iron. The cooked version contains a lower level of iron. Still, do not think that this is the only reason to consume this root, since it is also good for the heart, bones and brain, and helps regulate the glycemic index, which controls the amount of sugar in the blood.
4. Egg yolk
In an egg yolk, 1 mg of iron is found. Remembering that this part of the egg, although it is more caloric, is rich in vitamins A, D and the B complex, besides possessing good amounts of calcium, folic acid and omega 3. A good suggestion for who wants to include the yolk in the daily menu is the boiled egg, which, in addition to delicious, still offers the benefits of clear, which is also very nutritious.
For every 100 g of cereals, there are about 5 mg of iron. Whole grains, quinoa, oats, barley and wheat are some interesting options for those who do not know where to start. Remembering that each of these foods has a distinct benefit and that ideally they are added in a varied way in their daily diet.
Lentil, black beans, red beans and white beans are foods rich in dietary fiber, protein and iron. The intake of 100 g provides an average of 2 mg of iron. It is worth remembering that legumes, in general, are rich in iron, so it is important to diversify their consumption in order to take advantage of the other nutrients of this type of food.
In 100 g of hazelnuts, almonds, pistachios and Brazil nuts, about 2.5 mg of iron are present. All foods are part of the oilseed group, which are often very pronounced in cereal bars. A great advantage is that they can be another thing of the year and as a good healthy snack option.
8. Dried fruits
Very consumed in December, especially at Christmas, the dried fruits are rich in vitamins and various minerals. Regarding iron, 2 mg of it are present per 100 g of figs, raisins with seeds, peaches and apricots.
Consuming about eight units (100 g of oysters), you ingest between 5 to 9 mg of iron. Oysters are also rich in calcium and vitamin D. But you have to be careful, since pregnant should not consume the mollusk, due to the risk of contracting toxoplasmosis, which can be a very dangerous disease for the baby.
10. Green vegetables
Watercress, arugula, spinach, cabbage and broccoli are also great sources of iron: 100 g contain about 3.6 mg of iron. Dark green leaves are sources of fiber, vitamins and minerals, which helps to strengthen the body and also reduces the chances of it contracting some disease.
Remember that it is not enough to simply consume iron-rich foods. Vitamin C helps increase the absorption of non-heme iron, so include in the same meal food sources of this nutrient such as orange, cashew, guava, mango, strawberry, peppers and tomatoes.
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