Iron is an important mineral for the formation of blood cells and helps transport oxygen. Thus, in case of lack of iron, the person has symptoms such as fatigue, weakness, lack of energy and difficulty concentrating.
This mineral is important at all stages of life and should be consumed frequently, but it is necessary to increase its consumption during pregnancy and in old age, when there is a greater need for iron in the body. Good examples of iron-rich foods are red meats, black beans and barley bread, for example.
- There are two types of iron.
- Hemine iron: found in red meats and non-hemo iron found in vegetables.
- Iron in meat is better absorbed.
- While iron in vegetables requires the consumption of a source of vitamin C to have better absorption.
Here is a table with iron-rich foods separated by animal and plant sources:
Iron in animal foods has an absorption of iron at the intestinal level between 20 and 30% of the total mineral ingested.
Cooked black beans
While iron in plant-based foods allows an absorption of approximately 5% of the total iron they have in their composition. Therefore, it is important to consume them with foods rich in vitamin C, such as oranges, pineapples, strawberries and peppers, as this favors the absorption of this mineral at the intestinal level.
See more tips in 3 tips for curing anemia or watch the video:
In addition to iron-rich foods for anemia, it’s also important to follow other feeding tips such as:
Mixing fruits and vegetables in juices can also be a great way to enrich your iron diet. Two excellent iron-rich recipes are pineapple juice in a blender with fresh parsley and a liver fillet. Learn more Iron-rich fruits.
Daily iron requirements, as shown in the table, vary by age and gender, as women require more iron than men, especially during pregnancy.
Daily iron requirements increase during pregnancy as the amount of blood in the body increases, so iron is needed to produce more blood cells, just as iron is necessary for the development of the baby and placenta. Meeting iron needs during pregnancy is very important, but iron supplementation may be necessary during pregnancy, which should always be recommended by your doctor.