Do you have low hemoglobin ? Iron is the main mineral in the formation of red blood cells, thus considered one of the most important substances during the gestation period , since it is responsible for the creation and development of the tissues that form the fetus.
Therefore, we invite you to learn about the following 12 iron-rich foods that will help you obtain the necessary amount of this mineral, so that you can recover your correct hemoglobin levels and maintain good physical health.
What is iron?
Iron is a mineral present in the body , considered the trace element with the highest amount in the body because it is one of the main elements of hemoglobin, in addition, iron is responsible for the growth and development of humans, in charge of of the formation of different hormones and tissues.
It is important to highlight that iron deficiency causes different health conditions , one of them is iron deficiency anemia , which according to the Santiago de Cuba Medical Journal (1) , is one of the main diseases that attack the body when the person does not consume the necessary amounts of iron.
Note: People who have diets or adhere to a vegan diet are recommended to accompany foods rich in iron along with others that have vitamin C , because this substance contributes to the absorption of iron present in vegetables and legumes. .
Iron-rich foods
The Latin American Nutrition Society (2) indicates that adolescents and adult men should consume an average of 8 to 11 mg of iron per day , while the intake in adolescents and adult women should be between 8 and 18 mg of the mineral per day. . Therefore, below you will know the main sources of iron:
1. Red meat
Red meat is known as a rapidly absorbed source of iron , considering that it only has 2.5 mg of iron per 100 edible grams of meat, this food is also rich in protein, potassium, phosphorus, group B vitamins, highlighting vitamin B12.
2. Liver
This viscera, considered a food rich in protein and water with a low level of fat, has a high iron content, thus providing 8 mg of this mineral for every 100 grams of edible liver.
For its part, the Spanish Food Book (3) details that the liver provides heme-type iron because it is of animal origin, of high bioavailability, that is, its large amount of the mineral can be absorbed almost entirely when ingested, Furthermore, liver is an excellent source of potassium and vitamin B12.
You should know: Liver is one of the main foods that should be consumed by people suffering from iron deficiency anemia, a health condition that occurs when the individual has a mineral deficiency in their body, which interferes with the proper functioning of the multiple systems of the human body.
3. Seafood
Shellfish are one of the main foods with a high iron intake within the food chain, thus finding that for every 100 grams of clams you can obtain 24 mg of iron , while mussels provide 4.5 mg and oysters 6, 5 mg per 100 edibles of each.
Important: Seafood is known to be an excellent source of iodine, potassium and omega 3, while its fat levels compared to other foods of animal origin are very low, thus being preferred by people who usually follow low-fat diets. and rich in minerals.
4. Spinach
Spinach is considered a nutrient-rich food and one of the most recommended for a healthy diet rich in vitamins A, C and E, protein, potassium, in addition, it has a high fiber content, which contributes to improving intestinal transit. and reduce bad cholesterol.
In particular, among the benefits of spinach , the fact that being a source of vitamin C stands out, it directly contributes to the correct absorption of the 4 mg of iron that it has for every 100 grams of said vegetable.
5. Legumes
Legumes are all those legumes from which the seeds or grains are extracted , which serve as food and are considered one of the main foods from which iron can be obtained.
Tip: Legumes contain non-heme iron, so for a correct absorption of this they should be consumed together with foods rich in vitamin C.
In this sense, lentils are positioned with their high iron content as they have 7.1 mg of said mineral per 100 edible grams, while chickpeas and beans contain 6.7 mg , making them the best option for absorbing iron in vegan diet.
6. Nuts
Nuts are known for their contributions of good fats , they are excellent sources of antioxidants, rich in fiber , and have become the ideal snack for those who suffer from anxiety attacks and need to lose weight.
Thus, among the benefits of pistachio , it has 7.2 mg of iron, almonds 4.2 mg, and hazelnuts 4 mg of iron for every 100 edible grams of said nuts, in addition, its frequent intake will help you achieve proper functioning of the digestive system and reduce the risk of heart disease.
7. Pumpkin seeds
Pumpkin seeds not only stand out for their properties that improve health conditions associated with the heart and are the ideal snack for people with diabetes, but also have 3.3 mg of iron per 100 grams of seeds consumed. .
Note: This food is high in calories , each 25 grams of pumpkin seeds can contain up to 135 calories, so your intake should be moderate.
8. Egg
Eggs are considered a food with great nutritional value, rich in protein and monounsaturated fatty acids, vitamins A, D and group B vitamins, iodine and selenium, in addition to their iron intake of 1.8 mg per 100 grams of egg
9. Millet
This cereal is one of those with the highest amount of iron, providing 3 mg of said mineral for every 100 grams of millet, in addition, its high level of fiber, phosphorus, zinc, magnesium, antioxidants present in its vitamin E content stands out. and it is considered an excellent prebiotic due to the large volume of starches it contains.
10. Quinoa
Quinoa is a whole grain with an extraordinary amount of 13.2 mg of iron per 100 grams of this seed, thus making it the best ally of your meals if you need to increase your hemoglobin levels, while obtaining large portions. protein , minerals, vitamins, amino acids and omega 3.
Tip: To take advantage of the various properties of quinoa, we recommend eating it in vegetable or fruit salads , accompanying it with the yogurt of your choice and you can also add it to your soups or creams.
11. Spirulina
This blue-green algae is a powerful source of protein, minerals and vitamins considered a superfood , which also provides you with a large amount of 28.5 mg of iron per 100 grams of this algae that you consume when ingested.
Note: Currently, thanks to the benefits of spirulina , it is marketed in powder, capsules, tablets and dietary supplements against anemia, being one of the most recommended foods for those who suffer from low hemoglobin.
12. Dark chocolate
Dark chocolate, despite being a food with a large amount of fat and sugar, also has 2.4 mg of iron per 100 grams of chocolate. In addition, within the properties of chocolate , we can highlight its nutritional contribution, which includes antioxidants. , vitamin A, C, EK and group B, phosphorus, magnesium and potassium.
For its part, dark chocolate is also recommended to increase low blood pressure , combat anemia, reduce stress and anxiety, and provide the necessary energy in people who tend to constantly perform physical activities.
Key Findings
- Iron is an essential mineral for the development and growth of human beings from the gestation period.
- Red meat and liver are considered the fastest-absorbing sources of iron in the body once consumed.
- For a greater absorption of iron from vegetables and legumes, the intake of vitamin C is necessary.
- Seafood is considered a rich source of iron, iodine, and potassium.
- Spirulina is currently used as one of the most effective natural treatments against anemia due to its high iron content.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.