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Iron rich foods

by Alivia Nyhan
Published: Last Updated on

Iron is an essential mineral since it is part of blood cells. Its principal function is to produce hemoglobin and myoglobin responsible for transporting oxygen. Our body maintains iron reserves to replace what we are losing. Having low iron levels for a long time can lead us to suffer from iron deficiency anemia and symptoms such as tiredness, feeling dizzy, headache, or weight loss. There are also people with particular conditions who may be at risk for low iron levels if you have just had a baby, if your periods are heavy, if you suffer from bleeding ulcers or if you donate blood frequently. Attention should be paid to children between 1 and 4 years of age and adolescents as their growth process causes iron to be consumed rapidly, so supplementation is necessary. It should be noted that normal iron levels are 12-300 ng / mL (nanograms per milliliter) in men and 12-150ng / mL in women. At FastlyHeal, we show you which foods are rich in iron.


Legumes such as lentils and chickpeas, besides being a source of iron, are rich in phosphorus and can contain up to three times more iron than meat. We can also find it in beans and soybeans. Due to the fiber they also include, combining them with other foods such as peppers and salads is necessary to take better advantage of their contribution.


Iron from this food is easily absorbed, especially from beef. In the same way, pork, lamb, and seafood are a source of this mineral, but in less quantity.


Especially green leafy ones like chard, spinach, and parsley. If we mix any lean meat, fish, or chicken with these vegetables, we will achieve an easy absorption of iron for our body. We can also add broccoli, cabbages, and asparagus to our diet.


In general, we usually eat them for breakfast. In addition to being a source of iron, it is also a source of fiber, especially whole grains, wheat, and especially oats, mixed with orange juice or any other source of vitamin C., You will get better absorption of the mineral. Another cereal that has become very fashionable is quinoa. You can include it in your diet since, in addition to iron, it provides magnesium, calcium, vitamin B1, B2, C, and E. It is gluten-free and helps digestion.

Dried fruits

Other foods rich in iron are plums, which provide iron and have vitamin C, which facilitates its absorption. Peach-dried apricots and figs are also a way to consume this mineral. We should not abuse them since they have more sugar and calories than natural ones.


Sunflower seeds or sunflower seeds are a source of this mineral and flax, pumpkin seeds, and sesame.


Almonds, pine nuts, hazelnuts, and peanuts, mixed with salads, can give us an essential contribution of iron.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor if you present any condition or discomfort.

If you want to read more articles similar to Foods rich in iron, we recommend that you enter our Food category.

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