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Five foods rich in iron that you should incorporate into your diet
Today we will know five foods rich in iron that you should add to your meals. This mineral is very important for our body, it allows us to develop functions and the growth of our body, in addition, it keeps some blood levels in order.
Remember that part of being healthy is being able to feed yourself correctly. Food provides your body with all the vitamins and minerals it needs to continue coexisting and staying in contact with the environment, it is one of the measures you have to be able to combat viruses that navigate in the environment.
iron functions
In order to understand the importance of this mineral in our body, it is necessary to know the functions that it has on us, in this way we can include it in our daily diet, perhaps with more effort. So stay tuned for everything this mineral can do:
Iron is one of those responsible for producing red blood cells.
It carries oxygen through the blood to the other organs of the body.
Allows the functioning of the bone marrow.
Strengthens the muscles.
Raises hemoglobin levels. This is the substance present in red blood cells that allows the transport of oxygen.
Iron is as important as any other vitamin, so it's time for you to better plan your menus and find a quick and cheap way to consume everything your body requires.
The acquisition of iron changes as our body grows. It is notorious to see how babies, at birth, take iron supplements, since they need it in abundance. It is estimated that a child between 4 and 8 years old should consume at least 10 milligrams of iron per day while an adult needs 8 mg.
It is also necessary to describe that this mineral is needed in greater quantities in certain circumstances of life, for example, in old age at least 18 mg is required and in the gestation process about 27 mg.
For this reason, knowing foods rich in iron will allow you to be healthier, have vitality and, if you want to be a mother, give your little one a unique opportunity to grow.
Get to know this small list that we have prepared for you with data on each food and many ways to prepare them.
Iron-containing foods
Now yes, we are going to start with this list of foods rich in iron, the main ones, those with the highest nutritional value, take note and enjoy each option that we suggest here.
red meat
This iron is known as heme, which means that its origin is animal, and in turn, ensures better and easier absorption by our body.
Red meat is the main source of this mineral in our body, so it is good to include a little of it in the daily diet. A good steak, a ground meat with its dressings is needed at the table.
Red meats are easy to prepare, here are some accessories and ideas that you can implement for the little ones in the house:
Strips of meat with baked potatoes. A divine dish that every child and adult likes. Chop the potatoes and put them in the oven for a few minutes, then cut the meat into small strips and marinate to taste.
Ground meat with steamed vegetables. A perfect alternative that you can accompany with broccoli, zucchini, steamed paprika with its good seasoning.
fish and shellfish
They are the second on our list because they contain a higher iron content and because, in addition, they are versatile, they offer you many ways to prepare them and their exotic flavors are the reason for this. You should consume fish and shellfish at least once a month and with them you can prepare:
soups.
Dishes with vegetables and fried fish.
Steamed shrimp.
Fish cut into small squares with rice or pasta.
Eggs
In position number three we have eggs, one of the foods rich in iron, also perfect for daily consumption because it gives us much more than this mineral.
Its flavor, its flexibility and its acquisition in the market are some of the reasons that position it in our top.
If you have not included it in the list, it is good that you can do it and substitute other foods that may not be suitable for your dietary requirements.
green leafy vegetables
Everything green is life and we certify it. Green leafy vegetables are the penultimate on our list because they are perfect for giving you the iron you need and because, in addition, they are a good companion in any dish you decide to prepare, among them you have:
Broccoli.
Spinach.
Cabbage and many others.
They are simple to prepare, although they have their own marked flavor. They are ideal because, by marinating them to your liking, they acquire that unique touch that we love. It only takes a few minutes to wash them perfectly and then take them to cook.
Spinach, for example, is delicious for croquettes or omelettes with eggs. Yes, also by mixing the foods on our list you will have explosive combinations.
Lentils
This grain is indeed beneficial and divine, it is a satisfying dish and within the group of grains it is one of the easiest to digest. The lentils are not so heavy and they really have a good flavor. Dare yourself!
With this list, you will be able to incorporate them into your meals and have a more balanced diet.
