It’s a known fact that iron is the most important mineral for our organism. Generally, we need to maintain more balanced diet which will provide us sufficient amounts of iron. We need to consume more red meat, chocolate, spices, and seaweed.
Even though iron is contained in numerous foods, very frequently we are deficient in iron and some people even have anemia. Actually, iron is not well integrated into our organism, which means that the digestive system of ours cannot extract very easy the mineral from the food then to transfer it into the body and to store it there.
What happens to our body when we are iron deficient?
Tiredness, exhaustion, pallor, lower resistance to infections are just some of the first symptoms that appear when we lack iron. Those are few of the indicators that you are iron deficient or anemic.
What causes the iron deficiency?
– Reduced iron bioavailability as a result of too much tea or calcium supplement consumption.
–Iron deficiency in your diet or not balanced vegetarian diet.
– Reduced iron absorption caused by inflammatory bowel disease, gluten intolerance, or from some other intestinal illnesses.
– A rise in iron need as a result of pregnancy, growth and breastfeeding.
– Big blood loss such as during childbirth or menstruation.
For those persons who care about consuming more vegetables, this is the list of 14 veggies that are abundant in iron.
1) Spinach: the perfect source of iron. Spinach has low amount of calories; it contains just 22 calories per 100grams. In addition, spinach contains some essential antioxidants and is also abundant in vitamin A.
2) Mung bean: generally, the legumes are full of some essential elements for our health such as carbohydrates, antioxidants and fibers.
One of the best advantages of consuming mung bean is its high iron content; around 1.8 mg per 100 g. It is also rich in copper, zinc and potassium.
3) Tofu: this is the food that is soy-based and it is mostly popular among the vegetarians as well as in some Asian countries.
Around 126 grams of tofu can provide 3.6 mg of iron, and it is 19 percent of the recommended daily intake for an adult.
Tofu is also a great source of thiamine and some other minerals like selenium, magnesium and calcium.
Tofu isoflavones are related to reducing the risks of heart disease, improving the insulin sensitivity and relieving menopausal symptoms.
4) Broccoli: this veggie contains 1 mg of iron in 100 grams which represents 6 percent of the recommended daily intake.
Moreover, broccoli has even 168% of vitamin C that is recommended for one adult person and as we all know, this vitamin helps in iron absorption.
This vegetable is also abundant in folates, it provides high doses of vitamin K and has 6 grams of fiber.
Broccoli belong to the family of cruciferous vegetables, in the group of Brussels sprouts, cauliflower, lettuce and kale.
The cruciferous veggies contain plenty of sulforaphane, indole and glucosinolates; the plant compounds which could prevent cancer.
5) Dark Chocolate: besides being very tasty, this chocolate is very nutritious.
One portion of 30 g of dark chocolate contains 3.2 milligrams of iron, which is 18percent of the RDA.
Only a tiny portion of chocolate adds 16% magnesium and 25% copper. It contains prebiotic fiber, which is the food beneficial for friendly bacteria located in the intestines.
It is suggested to consume dark chocolate that has more than 70% cocoa, to obtain the most of its amazing benefits.
6) Lentils: they are food rich with iron, as much as 3.3 mg per 100 grams. They are also abundant in fibers, which facilitates intestinal transit and digestion, as well as beneficial vegetable proteins.
Lentils are the perfect food for athletes as well as for pregnant women as they are abundant in folic acid. Lentils, beside iron, contain plenty of B vitamin and magnesium.
Lentils are the perfect option for vegans and vegetarians since it has big nutritional contribution. They can be consumed cold or hot and included in salads.
7) Kale: This vegetable contains vitamins that exceed the RDA. It contains 512percent of vitamin A and 200percent of vitamin C, however, the most important mineral kale contains is iron, since it 1.5mg per 100 grams.
The quantity of iron is greater than the one of the meat, when compared in calories. Iron is the mineral that transports the oxygen in our body, promotes the renewal and the growth of the body cells.
Fibers contained in kale help lower the cholesterol levels and slow down the glucose passage into our blood. Consuming alkaline foods assists in the cardiovascular system and it also promotes good digestion.
8) Pumpkin seeds: we always throw away them when we cook pumpkin, but they contain about 3.3 milligrams of iron in 100 grams. So start consuming them!
They are also abundant in magnesium, phosphorus and zinc. The big nutritional value is thanks to the vitamins A, E, F and the B vitamins. The amount of protein contain is 35 gr of protein per 100 gr. Pumpkin seeds contain all the most essential amino acids.
The perfect way to reap the advantages of the properties of pumpkin seeds is to add them in fresh salads along with sunflower seeds and some other healthy ingredients.
9) Beetroot: It has been cultivated since the Middle Ages and it’s a vegetable that is known for the high content of sugar, even though it also has large amounts of trace elements.
The content of iron is 1.8 milligrams in 100 grams which helps regenerate the blood. Beet is also abundant in magnesium and calcium and its color comes from betanin, which is the substance that allows to battle some types of cancer as it is amazing for the good liver functioning.
10) Nuts: hazelnuts, nuts, pistachios, almonds, figs, dates, they all contain around 2.4 – 3 milligrams of iron and consuming just some of them is very easy to get the RDA of 15mg per one day.
The low amount of water that they contain allows them to be conserved for a much longer time.
However, be careful since the number of calories contained in them is significant and even though is very healthy option, you should make sure to not over consume them.
You can eat them raw or as an added ingredient in smoothies and salads.
All of these are the most important foods that have high amount of fiber in their content. However, you should also know that some other foods can prevent the absorption of this important mineral which is something you need to take into consideration
Some compounds, like calcium contained in the dairy products or coffee and tea tannins, can prevent the correct iron absorption in the body.
If you don’t want to waste your efforts and raise the ingested iron, you need to consume some other foods that are rich in vitamin C, and those are kiwi, orange, tangerine and lemon.