10 iron-rich foods for a deficiency-free diet

Daily and regular iron intake are essential to ensure the proper functioning of our bodies. As part of a diet, it is, therefore, necessary to ensure that you consume foods that contain this mineral. Which food products are richest in iron?

10 iron-rich foods for a deficiency-free diet
iron rich foods

During a diet, it is possible to adopt several good reflexes to lose weight and take care of your health. Some people then decide to watch their diet, limit the consumption of certain foods or resume physical activity. However, it is necessary to pay attention to the risks of deficiency. 

What is the role of iron in our body?

Foods contain minerals, vitamins, and nutrients that are essential for the proper functioning of the body. Among them, we find in particular iron. This trace element is not produced naturally by the body. It is therefore only assimilated through food.

Iron acts on several have several roles within the body, namely:

  • the production of hemoglobin, a protein found in red blood cells, which promotes gas exchange with the external environment.
  • the production of myoglobin, a protein that acts on the supply of oxygen for our muscles.
  • enzymes involved in respiration and DNA synthesis.

In 2016, the National Agency for Food, Environmental and Occupational Health Safety (ANSES) unveiled its recommendations regarding the nutritional values ​​of iron. The daily intake is therefore set at 11 mg in adult men, women with weak or normal menstrual losses, and postmenopausal women. It is estimated at 16 mg per day for a woman who has a heavy period.

What is the difference between heme iron and non-heme iron?

There are two kinds of iron: heme and non-heme. In the first case, the iron comes from foods of animal origin such as red meat, poultry, organ meats, and fish. Almost 70% of iron is present in heme form in the body. It is associated with myoglobin and hemoglobin.

As for heme iron, it comes from plants such as fruits, vegetables, and eggs. This type of iron is particularly absorbed by the body. Its assimilation also varies according to the foods that make up the meals. Tea, for example, reduces the absorption of non-heme iron while vitamin C promotes it.

How does iron deficiency manifest itself?

Different signs can alert you to a lack of iron. It can manifest itself by:

  • fatigue
  • a pale complexion
  • shortness of breath
  • dizziness
  • headaches
  • weakened immune system
  • hair loss
  • brittle nails

These different signs can be caused by iron deficiency or anemia. The latter is equivalent to a ferrite level below normal values. It can be caused by improper use of iron in the diet or blood loss. A lack of iron can also cause a reduction in intellectual and physical capacities,

What foods are rich in iron?

Various foods containing iron can prevent iron deficiency. This is particularly the case with algae and in particular Aonori. Mainly used in Japanese cuisine, this green algae contains nearly 234mg of iron per 100g. You can therefore add it to your dishes to fill up with this trace element.

Antioxidants, anti-inflammatories, tonics ... We all know: spices are excellent health allies for boosting our body. Turmeric, cumin, and black pepper are also high in iron. In addition to enhancing our dishes, these condiments promote the intake of this mineral in our body.

News that will satisfy the most greedy: the cocoa present at least at 70% in dark chocolate has a good amount of iron. If you are feeling hungry, you can therefore bite into a small square of chocolate without any hesitation.

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