10 foods rich in iron ideal to fight anemia

Lack of iron in the blood or iron deficiency anemia It is a very common health problem, especially in women, that can cause fatigue, dizziness or headaches.

We can combat this deficiency including foods rich in iron in our diet, that provide us with the necessary minerals to avoid this deficiency.

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These are the foods richest in iron

Here are the types of foods that contain more of this mineral and that will help you prevent or combat a lack of iron.

1. Red meat

Red meat is characterized by being one of the foods richest in iron, and the one that our body absorbs the most easily. Is about a type of meat that is high in myoglobin, a protein formed mainly by iron and that gives the characteristic reddish color to this type of meat.

This food is not only rich in iron, but also contains a lot of vitamin B, phosphorus, zinc and creatine, which provides a lot of energy to our body. This makes them ideal to combat the lack of energy produced by anemia.

Beef and veal are the richest in iron, although lamb or pork are also notable, especially liver. Other meats rich in iron are the meats of animals such as horse or deer.

2. White meat

Although red meats present a greater quantity, white meats are also a great source of iron and very rich in protein. In addition, their low fat content makes them healthier and recommended meats for daily consumption.

3. Leafy vegetables

Regarding the vegetables, those with dark leaves are especially beneficial, such as spinach, chard, different types of cabbage or lamb's lettuce.

The type of iron that vegetables contain is called "non-heme", which is much more difficult to digest that iron from foods of animal origin, which would come to be the so-called "Heme".

Spinach is one of the foods richest in iron, although vegetables such as cabbage or chard are more recommended to combat anemia.

4. Vegetables

Another type of food that contributes more iron to our body are legumes. Especially beneficial are lentils, chickpeas, kidney beans or products derived from soybeans.

Being also of plant origin, the iron in legumes is also of the “non-heme” type, so it is much more difficult for our body to absorb than that of meats. However they are another ideal alternative of iron consumption for those people who have opted for a vegan or vegetarian lifestyle.

5. Liver and other viscera

Yes meats are a great source of iron perfect for treating anemia, the organ meats are even more beneficial. Although less likely to be consumed regularly, this type of food has a higher concentration of "heme" iron. Products such as blood sausage, pork and beef liver, kidney or beef tripe are great sources of this mineral.

6. Mollusks and shellfish

Other foods rich in iron are shellfish or mollusks. Products like mussels, clams, cockles, chirlas, prawns, squid or oysters contain a large amount of iron. Furthermore, this is also of the "heme" type, as it is a mineral of animal origin.

7. Fish

And also from the sea we have different fish, especially blue ones, which can be beneficial to combat anemia and which stand out for having significant amounts of iron. Some of the fish that provide the most iron are sardines, anchovies, mackerel, anchovies, tuna, sea bass or salmon.

8. Whole grains

Cereals are another food that can provide us with a lot of iron. Although its ease of absorption is lower, this is a very present food in our daily diet if it is balanced. It is also a more affordable and easy-to-get product, so it will be another of our allies when it comes to ending anemia.

The most recommended cereals are whole grains, since they conserve a large part of the fiber. Some of the best foods will be the cereals we eat for breakfast, oatmeal, quinoa or wheat bran.

9. Nuts

Nuts are also a good option if we want to add a little more iron to our diet. They are a type of energy food that provides us with many nutrients and that it is very easy to consume, since we can take it as a healthy snack or include it in salads and other dishes. Some of the most iron-rich nuts are walnuts, pine nuts, hazelnuts, almonds, pistachios, and sunflower seeds.

10. Dark chocolate

We know that dark chocolate is a food with multiple properties that brings us many benefits. One of the most outstanding is its richness in iron, which makes it an ideal product if we have anemia and we want a sweet snack. A cup of cocoa powder is also an ideal option to enjoy its benefits.

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