Here are 7 foods rich in iron qui dépassent de loin la viande rouge.

Bien que la viande rouge soit souvent presented as the best source of iron, there is in reality a certain name of foods of vegetable origin that contain more iron than la viande rouge. Here are 7 foods rich in iron that guarantee you a good recommended daily intake and help fight anemia:

  1. Le soja et le tofu:

Soya is a source of protein, fiber and a number of vitamins and minerals, including iron. Le tofu is made à partir de caillé de soja and contains des niveaux de fer encore plus eléhats que les graines de soja elles mêmes.

An 85g serving of tofu contains about 6.8 milligrams of iron. At the same time, the same portion of soybeans contains 4.4 mg. While a portion of a cup of soy milk provides around 1 milligramme of iron. These foods can therefore provide a substantial amount of iron.

L’organisme a besoin de fer pour fabricer l’hémoglobine, qui transport l’oxygen dans le blood. It is important for cell growth and metabolism. When the diet does not contain enough, gens can develop anaemia, which can lead to fatigue and other symptoms.

  1. Lentils:

Lentils are a type of leguminous vegetable often used in salads as well as in main dishes. Elles sont très connues par leur richesse en fer. A portion of a cup of cooked lentils contains 6.6 mg of iron, or more than 35% of the recommended daily intake for adults (AJR).

En ce qui concerne l’absorption du fer, les lentilles sont similares aux autres sources végétales de ce méral. Le fer non héminique, which is found in plants, is not easily absorbed by the body that le fer héminique, which is found in animal products. Pour the absorption stimulator of the contents of the lentils, associated with a food containing vitamins C or add them to a dish containing tomatoes or other acidic ingredients. The lentil component is a true source of protein, fiber and B vitamins.

  1. Spinach:

Did you know that a portion of spinach contains près de 20% of the recommended daily intake of iron? Cela peut surprendre, car les épinards sont souvent associés à Popeye et à sa force surhumaine, mais c’est vrai! A portion of cooked épinards provides 6 mg of iron. Les épinards are not only a good source of iron, they also contain vitamins A, C and K, as well as folates and magnesium.

  1. Sweet potatoes:

Sweet potatoes are a healthy and delicious addition to any diet. They are not only a source of carbohydrates, but also a source of carbohydrates. An 85 g portion of sweet potatoes contains approximately 1 mg of iron, or approximately 6% of the daily value of iron. Cela peut sembler peu, mais c’est en fait plus that at the amount contained in an equivalent portion of beef! Sweet potatoes are a natural source of other nutrients, especially vitamins A and C, potassium, fiber and manganese.

  1. Quinoa:

Le quinoa is a popular vegetable protein that is also a good source of iron. A cup of cooked quinoa contains approximately 2 mg of iron, or approximately 10 to 15% of the daily iron value. Le quinoa is rich in other nutrients such as fiber, magnesium and potassium. It pours optimizer for the absorption of the content of quinoa, it is preferable for the consumer with foods containing vitamin C, such as poivrons, agrumes et les tomates. L’ajout d’une petite quantité de matières grasses, comme l’huile d’olive or l’avocat, can also help to increase the absorption of iron. Thus, if you are looking for a rich food that is easy to integrate into your diet, quinoa is an excellent option.

  1. Broccoli:

You may be surprised to learn that broccoli contains a good amount of iron. In fact, one cup of cooked broccoli provides 3.3 mg of iron, which is around 18% of the recommended daily intake for adults. C’est assez impressive pour un humble petit légume! Broccoli is, however, a good source of other nutrients, such as vitamins A and C, potassium and fiber.

7 haricots verts:

Beans are a healthy and affordable source of protein, fibers and nutrients like iron. A cup of cooked beans contains about 3 mg of iron, or about 17% of the AJR for adults. Ils sont un bon choix pour les personnes who don’t eat meat or animal products, because they are one of the rare vegetable foods to contain substantial amounts of iron.

When I buy des haricots, look for varieties emballées in BPA-free preservation boxes or des sacs sous vide. Pour une meilleure alimentation, prefer haricots secs à ceux en conserve. In addition, they are generally less expensive and have a longer shelf life.

Avant de les cuire, il és preferable de les faire tremper dans de l’eau pour une nuit entière. This way, you will reduce the cooking time. Add aromatic vegetables like l’oignon, l’ail et les carottes dans la marmite pour les perfumer. Don’t forget to season according to your taste. Serve haricots sur du riz, dans des soupes et des ragoûts, ou utilises-les comme garniture pour des tacos or des burritos. Pour que ces petites légumineuses have a positive impact, il faut les associate à des aliments contenant de la vitamin C in les repas or les ajouter à une salade avec des tranches d’orange à l’heure du déjeuner.

Conclusion:

La viande rouge is not the only food that contains high levels of iron. De nombreux aliments d’origine végétale provide encore plus de fer than la viande rouge! La prochaine fois que tu chercherez un aliment riche en fer, privilegez un de ces sept aliments.

* Press the effort of transmitting health knowledge in a language accessible to all. In NO CASE, les informations données can replace l’ avis d’un proffesionel de santé.

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