30 Iron-rich Foods That Fight Anemia
If you have been diagnosed with anemia, you know the symptoms of iron deficiency and how your lack of this mineral can affect your life: fatigue, weakness, headaches, irritability, hair loss… To get rid of these problems, discover 30 foods rich in iron you need to include in your diet!
Why we need iron-rich foods
Iron is the mineral that allows the blood to carry oxygen to the organs, helping them to function properly. When we face a deficit, we feel very tired, a sensation that we can ignore at first, but which gradually intensifies.
When it does not receive enough oxygen, the heart is forced to work harder, accentuating the feeling of fatigue. But if you take care to include iron-rich foods in your diet, you can fight the annoying anemia that affects so many women.
We invite you to discover 30 iron-rich foods in the rows below. This is important information for your health!
How to combine different foods rich in iron
According to the Spanish Nutrition Society, there are many foods rich in iron, but you need to know how to combine them in a balanced and diversified diet to provide the body with the necessary intake. In women, iron is also lost during menstruation.
The body absorbs iron through the small intestine, the process being simpler on an empty stomach. However, there are certain foods that prevent proper absorption of iron, which is why you need to combine them correctly.
- What do you have
- Bran
- Oat
- Soya milk
- Cow milk
This does not mean that you have to completely eliminate them from your diet, but only give your body enough respite to absorb iron. For example, for breakfast you can serve tea and a bowl of oatmeal, and for lunch a delicious spinach salad with nuts and asparagus.
Watch out for calcium, polyphenols and phytic acid
Foods that contain phytic acid prevent the absorption of iron. These include wheat flour, which can prevent the absorption of up to 75% of this mineral. In addition, the polyphenols present in tea are some of the biggest inhibitors of iron absorption.
The way calcium behaves in the body is also very complex. Although women need this mineral, which is essential for bone health, calcium intake blocks the uptake of iron by the cells in the walls of the small intestine. Therefore, the solution lies in the correct combination of foods.
For example, you can prepare a breakfast rich in fiber and calcium, as mentioned above, and at lunch and dinner to increase the intake of iron and vitamin C. As we already know, citrus facilitates the absorption of this mineral in the body.
Here are the 30 iron-rich foods you need to include in your diet.
Iron-rich foods that fight anemia
Probably the first product that comes to mind when it comes to iron-rich foods is lentils. This legume is excellent for fighting anemia and you can emphasize its benefits if you learn how to include it in various recipes.
There are spices, vegetables and fruits that help you increase your iron intake, and an addition of vitamin C accelerates the absorption of this mineral in the small intestine.
This way, you will avoid making your meals “boring”: for example, you can eat broccoli or spinach with shrimp and raisins, pine and pineapple seeds… There are hundreds of ways to prepare delicious and healthy food at the same time.
Here is a long list of iron-rich foods:
- Shells
- Broccoli
- SHRIMP
- Pepper
- Thyme
- Bay leaves
- Parsley
- Spinach
- Chickpeas
- endive
- arugula
- Mustard
- Cumin
- Dill
- Dried oregano
- Red meat
- Basil
- pate
- Cinnamon
- Chilli powder
- Curry
- Rosemary
- Black pepper
- Canned sardines
- lentil
- Paprika
- Maize
- Baked turkey
- Sausages
- White pepper
- Scallop shells
- Egg white
- Figs
- pears
- Black chocolate
- Oranges
We recommend that after each meal you eat a fruit salad as a dessert, to provide the body with a sufficient amount of vitamin C (present in oranges, kiwi, papaya and mango). You can also add these fruits in certain dishes or in smoothie recipes.
