Iron is a mineral in the body that is essential for it to remain healthy. For this reason, it is important to have the correct levels of the mineral in the body, since the lack of iron can cause different disorders, such as anemia .
The function of iron is to combine with oxygen to generate hemoglobin, which is responsible for moving oxygen from the lungs to the rest of the organs. Then, when the amount of iron in the body is insufficient, the necessary amount of hemoglobin is not formed, which means that, consequently, the oxygen that the body needs is not captured for each organ to develop its function correctly. .
The insufficiency of iron in the body brings with it symptoms such as fatigue, tachycardia, depression and a reduction in the body’s defenses, so it is essential to have a good level of this mineral. That is why at FastlyHealwe want to offer you some recipes to increase your iron , although it is important to visit a doctor and have controls if you have a low level.
Beans, soybeans, chickpeas and lentils are considered excellent foods if you are looking to increase the amount of iron in your body. The consumption of this nutrient, in adequate amounts, can considerably increase the existence of iron in the body and, in this way, benefit it to produce red blood cells essential to keep the body healthy. It is very important to know that this nutrient cannot mix with calcium, as it makes it difficult to absorb.
So that you know a pleasant and healthy way to consume this important nutrient, we will offer you one of the richest recipes to increase iron through lentils.
- 1 clove garlic.
- 250 grams of boiled lentils.
- 1 tablespoon of oregano and 1 of chopped parsley.
- 2 tablespoons of granulated whole oats.
- 2 eggs
- Bread crumbs.
- Salt and oil.
You should place the lentils on a plate, preferably deep, to mash them with a fork. Add to this the oregano and parsley and then lightly season it with a little salt. Then add the whole oats to get a consistent dough that you can mold to taste, making the croquettes with your hands or with the help of spoons.
Place the breadcrumbs on a plate and put the beaten eggs in another container. Pass the croquettes first on the plate with the beaten eggs and then on the breadcrumbs. Then fry them with plenty of hot oil. When you remove them from the heat, you should put them on paper napkins so that the excess oil is absorbed and you can consume them.
Chicken with almonds
Almonds are an excellent source of iron , so it is highly recommended to consume them if you have a low level of this nutrient in the body. You can eat several almonds in the morning every day to increase the iron in the body; In addition, there are different recipes to raise the iron with almonds that are ideal to prepare.
- 200 grams of almonds.
- 4 chicken breasts.
- 2 carrots
- 1 large onion.
- 4 tablespoons of sunflower oil.
- 4 tablespoons of soy sauce and 4 of sesame oil.
- Chicken soup.
- 1 teaspoon of ground ginger and 1 of garlic powder.
- 1 tablespoon of cornstarch.
First you must cut all the ingredients into slices of similar size. Place the chicken pieces in a bowl and add garlic powder, soy sauce and ginger to keep in the fridge and let it rest for about an hour.
Put sunflower oil in a wok to brown the almonds and set them aside for later. In the same wok, without changing the oil, place the carrot pieces over medium heat and cook them while stirring and add the onion, constantly stirring the wok until they have a semi-crunchy texture and remove it from the heat.
Add the sesame oil to the onion and carrot. Take the chicken out of the fridge and sauté it over medium heat until cooked. Then, add the chicken broth and, when it is about to boil, add the cornstarch dissolved in a little water and the rest of the ingredients, including the almonds, and mix well. When the sauce is thick, remove it from the heat, serve it and enjoy a delicious dish with a good amount of iron.
Oysters, along with clams, cockles, and mussels are the shellfish with the highest iron content . These provide 7 milligrams of the nutrient per 100 grams, which makes these foods ideal for increasing the level of iron in the blood. For this reason, another of the recipes to raise the iron is oysters parmesan.
- 10 oysters.
- 2 lemons.
- 1 clove garlic.
- 3 slices of cheese.
It is preferable that you buy the oysters open to start with the dish, or open them if they are closed. Take as much meat from each one, place it in a bowl and reserve the shells. In the bowl with the meat, add the juice of both lemons, grate the garlic, add a little salt and let it marinate for at least 40 minutes.
After this time, return the meat to its shells with a little of the juice that was left in the bowl. Cut the cheese slices into four or a size that covers all the meat and put a piece on each oyster. You must place the oysters in the oven, over medium heat for approximately 15 minutes, and then serve and enjoy the food.
Beef liver with onion
Another of the most recommended recipes to increase iron is veal liver with onion. This is because the organ meats with the highest iron content are red blood sausage and veal liver, which have between 10 and 13 milligrams per 100 grams. In addition, it is iron of animal origin, which makes it very well absorbed in the body.
- 500 grams of beef liver.
- 1 kg of onion.
- 1 tablespoon of flour and 1 of vinegar.
- 6 tablespoons of olive oil.
- 1/2 glass of broth.
- 60 grams of lard.
- Salt, black pepper and milk.
To start you must cut the veal liver into thin fillets and soak them in the milk for approximately 1 hour, then drain them well and pass them in flour.
Cut the onions into thin slices and fry them with 60 grams of butter over low heat and you must remove all the onion slices when they are fried. To continue, add the broth and let it cook slowly, then add the salt, vinegar, and black pepper to finish the sauce.
Then fry the liver until it has a good texture and place it in a source. Add the hot sauce on top of the beef liver fillets for a delicious, iron-rich dish.
Spinach salad with walnuts and pineapple
Spinach is an excellent source of iron that has 4 milligrams per 100 grams, along with Swiss chard are the two green vegetables with the highest content of this mineral, for this it is highly recommended if you suffer from a low level of iron in the organism.
- 600 grams of spinach.
- 250 grams of walnuts.
- 1 tablespoon of olive oil.
- 1 tablespoon of mustard.
- 1 teaspoon of sugar or sweetener.
- 3 pineapple wheels.
- 1 onion.
- Natural or pineapple flavored yogurt.
- Raisins and dehydrated parsley.
Wash the spinach with vinegar for no less than 10 minutes. Then, dice the pineapple wheels, slice the onion into rings and crush all the nuts to place everything in a bowl and mix it with the raisins.
Make the dressing with the chosen yogurt, mustard and parsley, with a little sugar and olive oil. When serving the mixture you should add the dressing to give the spinach more flavor and to be able to enjoy a totally healthy food.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.