Iron plays an essential role in the body and contributes, among other things, to the production of red blood cells which transport oxygen in our body. Health authorities recommend that premenopausal women consume 16 mg of iron per day. But according to surveys, we would rather be around 11.6 mg/day.
The human body needs iron for energy. Iron deficiency is called iron deficiency anemia and it is characterized by a lack of red blood cells in the blood. Here are the top 7 foods for a diet rich in iron.
1 – SESAME
In the form of oil, puree (tahini) or seeds, sesame has multiple health benefits. Like spirulina, sesame provides an interesting source of plant protein in addition to its iron contribution. Its seeds are also beneficial for digestion, due to their good fiber content. Sesame is not left out when it comes to trace elements: potassium, zinc, magnesium, calcium and phosphorus. Sesame is easily incorporated into your savory and sweet recipes.
2 – CASHEW NUTS
Cashew nuts are particularly recommended to stock up on iron with their 6 mg per 100 g of nuts. Oilseeds like hazelnuts (3.5 mg of iron per 100g of hazelnuts), macadamia nuts (3.9 mg), pistachios (3.9 mg) and almonds, cashew nuts are rich in lipids and mono amino acids. -unsaturated (the good fat), identical to those of extra virgin olive oil.
They constitute a nutritionally interesting snack provided they are consumed in reasonable quantities. Prefer them organic, bought in bulk and especially plain because the sugar or salt added when they are grilled or caramelized transform them into little calorie bombs.
3 – RED BEANS
Recognized as a superfood, red beans are an interesting source of iron. This legume has various health benefits such as better control of diabetes and a reduced risk of cardiovascular diseases.
In addition to cereals, beans can replace the intake of animal proteins. In dough form, they can also replace butter for less fatty desserts. Thick and creamy, this puree goes very well with the sweet preparation that the Japanese are fond of.
4 – THE LIVER
Chicken, beef, lamb or veal, all are very rich in iron. They contain around 7 to 10 mg per 100 g, just like kidneys and hearts. Notice to amateurs!
5 – CLAMS
For once, it is not oysters that are best equipped with micronutrients. Clams are richer in iron with 15 mg / 100 g.
6 – CEREAL SLIPPED BREAD
Around 10 mg of iron per 100 g, just like white sandwich bread. On the other hand, multi-grain breads and baguettes peak at around 7 mg and the traditional baguette at only 1.5 mg.
7 – BASIL
Like most aromatic herbs, it contains a good dose of iron with 4.34 mg/100 g.
