Iron rich recipes


If you have iron deficiency In your body, your health can be impaired and increase the risk of anemia, as well as a fatigue and a continuous weakness that prevents you from performing your daily activities with vitality and energy. Iron is a fundamental mineral for the proper functioning of the organism and can be found in different foods of both animal and plant origin. Do you need to add more iron to your diet? Then, keep reading this article in which we give you several options of iron rich recipes which, in addition, are very healthy and rich.

You may also be interested: Recipes rich in vitamin C

Why is iron important in the diet?

The iron It is an essential mineral for the good health of the organism, since it is a basic component of hemoglobin, which is the blood protein responsible for the transport of oxygen from the respiratory organs to the cells and tissues.

In addition, a iron deficiency in the diet it can lead, among other things, to fatigue, fatigue, suffering from headaches, difficulty concentrating and one of the most common conditions such as anemia And it is that in many cases it can be fought or prevented by adding iron-rich foods to the daily diet.

Lentils with rice

Among the richest foods in iron we find the lentils, legumes that provide between 7 and 8 mg of iron per 100 grams, so cooking them in a healthy way is one of the best recommendations to add this mineral to your diet, as well as for patients suffering from anemia. We propose you to prepare a plate of lentils with brown rice, an ingredient that also helps the body to absorb iron much better from food.

To see all the ingredients you need and the complete recipe, you just have to consult the article How to make lentils with rice, you will get a very energetic dish perfect for both adults and children.

Chickpeas With Spinach

The spinach They are the richest vegetables in iron that exist, so you can also incorporate them into your diet. In addition, they are antioxidants and help keep cells young. In this case, we present a very tasty dish of Chickpeas With Spinach, since these legumes also contain a significant amount of this mineral.

The preparation of this recipe is very simple and the result is a stew full of nutrients and hot ideal to get warm on the colder days. Do you want to know how to prepare it? Then, check the article How to make chickpeas with spinach.

Clams with seafood

Between iron rich recipes, you can't miss this shellfish shell, well the clams They contain about 24 mg of iron per 100 grams, far exceeding both lentils and spinach.

And an exquisite way to enjoy all its flavor is to prepare them with seafood, that is to say accompanied by a sauce that is made with ingredients such as tomato, onion, garlic, white wine, sweet paprika and parsley. Discover the recipe in full in the article How to prepare clams with seafood.

Liver with onions

There are very rich meats in iron too, but the most prominent are the veal liver and black pudding made from red blood. However, these are foods that should be consumed moderately if you have uric acid or high cholesterol.

There are many ways in which you can prepare veal liver, but in we show you one of the simplest and tastiest to do it: How to make onions, this way you will help all the members of your family consume this viscera.

Oatmeal at breakfast

The oats It is a very complete and beneficial health cereal, as well as a great option to include more iron in the daily diet. You can make it part of your usual breakfast to start the day full of energy, and a simple and healthy recipe is to add oat flakes to a glass of vegetable milk (soy, almonds, rice, etc.) and add, if It is to your liking, some pieces of fruit. If you do not usually drink milk at your breakfast, think that oatmeal is an ingredient that can also be accompanied with a natural yogurt or even make smoothies with it. We invite you to consult the article How to eat oatmeal to see different alternatives.

Juice rich in beet iron, carrot and orange

Another simple way to add iron to your diet is by consuming some natural juices made from foods rich in this mineral. An example of this is the one that is prepared by combining vegetables such as beets and carrots with orange, a great source of vitamin C ideal for promoting iron absorption by the body.

To make this juice, you only have to squeeze 6 oranges and mix the juice obtained with the beet and chopped carrot in a blender or blender. This recipe is ideal for those who suffer from anemia and need to increase blood hemoglobin levels; and in addition to this you can discover more in the article How to make juices for anemia.

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