It is as essential to eat iron-rich foods as those that facilitate the absorption of this mineral. Many might tell that many lentils without the proper amount of Vitamin C fail to derive the right nutrients.
However, we have compiled a list of 8 foods that will help in the assimilation of iron in your body:
1/8 The cabbage family
The combination of legumes such as chickpeas, beans, or soybeans has an equal amount of iron, with vegetables like Brussels sprouts, broccoli, cauliflower, or red cabbage. Foods rich in vitamin C is a simple and effective diet to ensure the right assimilation of the iron that these legumes provide.
- You can make a salad with a chickpea base that includes a few broccoli and a drizzle of extra virgin olive oil—an excellent first course.
2/8 Papaya
In addition to being rich in vitamin C, this tropical fruit provides hardly any calories. Among its primary functions is that of assimilating iron better. But it also facilitates digestion by containing papain, making it an ideal dessert after a hearty meal.
- Alternatively, you can drink a glass of papaya juice every morning. You will get 70 mg of vitamin C for every 100 g.
3/8 Add Red Currant
It has almost four times more vitamin C than an orange, which means that it is one of the most useful foods in the absorption of iron. It also facilitates healing and repairs blood vessels, skin, bones, and teeth.
- You can easily include it in stews, pastries, or sauces. In addition to eating a handful of skimmed yogurt, fruit salad, or even salad.
- The red variety is better than the black variety, since it provides 200 mg every 100 g, while the black variety contains 40 g.
4/8 Oranges, mandarins, and lemons
The winter is the best time to consume citrus. Fortunately, it aids in the absorption of iron by its ascorbic acid (vitamin C).
- In a day you can eat an orange or a couple of tangerines. At breakfast with a slice of turkey or chicken breast or for dessert after a plate of lentils.
5/8 Kiwis and strawberries
Besides citrus, kiwis and strawberries are two of the most relevant sources of vitamin C among fruits. They are better than oranges or tangerines.
- A kiwi of about 75 g contains 74.5 mg of vitamin C, almost twice as much as an orange, of 140 g, which contains 80.2 mg.
6/8 Peppers, especially red
The encounter of the iron that certain foods contain with vitamin C that others provide is the crux of the matter when it comes to making the most of the iron we consume.
- One of the primary sources of vitamin C you can find is bell pepper, especially red bell pepper. Include it as a garnish on a plate of red meat (which you can eat once a week) or pork.
7/8 Tomatoes
One of the most potent antioxidants that in our daily diet is tomato in all its varieties. It’s content in vitamin C (35 mg / 100 g) aids in the assimilation of the iron contained in other foods.
- For its conservation, store them in a cool place. Avoid putting them in the refrigerator because their flavor and texture do not remain intact.
8/8 Parsley
This plant, which we use as a condiment in several recipes, occupies one of the first positions in the ranking of foods with vitamin C (150 g / 100 g).
- Don’t forget to add a handful to the chickpea hummus. This way, you will add the iron of the legume with the vitamin C of the Parsley.
THE ROLE OF IRON IN THE ORGANISM
What is the iron necessary for a living? What role does this mineral play in the body? In general, we all know that it is a nutrient that makes a diet complete and balanced. But why? Among other reasons, iron performs such vital functions as the transport of oxygen from the lungs to the rest of the body. It is fundamental in the manufacturing of hormones and connective tissues.
To obtain it, we resort to foods such as red meats, organ meats, mussels or legumes, and nuts. However, the iron contained in these products is not the same in all cases. Some contain heme iron, present in foods of animal origin, and others contain non-heme iron, which is found in vegetables.
- This essential difference is fundamental since iron is assimilated without problems, whereas non-heme iron is more complex to absorb. To get the most out of the iron in these foods, you just have to combine them with others that promote absorption.
In the article that you read right now, we have put together eight foods that help in iron absorption due to their nutritional composition, specifically their vitamin C content.
If you are allergic to any food or ingredient, do consult a doctor before introducing it into your diet. Eat right and stay healthy! Good luck. For queries or assistance, feel free to connect with us.