Iron is a mineral necessary for the growth and development of the body, which participates in the formation of hemoglobin, myoglobin and helps us transport oxygen in the blood, contributes to the functioning of the immune system, participates in DNA synthesis, in the manufacture of hormones and collagen formation, also collaborates in metabolic processes.
Iron deficit can cause iron deficiency with symptoms such as tiredness, fatigue, intestinal disorders, lack of memory, palidity, weakness... so it is important to prevent your deficit and in case you have to go to a health care professional to get the necessary supplementation (not to be added on your own, as more iron than you need has harmful effects and less than you need will not improve anaemia).
Where do we find the iron?
Two types of iron can be found in food:
- The iron hemo is found in food of animal origin: molluscs, seafood, egg and fish.
- The non-hemo iron We find it in food of plant origin:
- Leguperos à lentils, chickpeas, beans, soya and derivatives (such as tofu, texturized soya, tepeh...).
- Dry fruits to pistachios, almonds, nuts...
- Green leaves à acelga, spinach...
- Whole cereals à quinoa, oats, whole bread, pasta, whole rice.
- Dehydrated fruit.
- Seeds (sunflower, pumpkin, sesame...).
Stop improve iron absorption we should help ourselves from foods rich in vitamin C:
- Fruit: orange, lemon, kiwi, strawberries, mango...
- Raw vegetables: red pepper, green pepper, broccoli, tomato, fresh parsley...
Ways to combine:
- Dessert fruit.
- Raw vegetables with legumes.
- Crude vegetables with whole cereals.
- Stir with lemon and fresh parsley.
- Legend salads with fruit.
- Full cereal salads with fruit.
In addition, it will be better to separate tea and coffee from the main meals. In addition, avoid calcium supplements or calcium-enriched drinks from the main meals. Finally, although alcohol is not generally recommended, wine may also affect iron absorption.
