Iron foods

Iron is essential for our body: it transports oxygen in the blood and the formation of red blood cells.

There are two types of iron: heme iron in poultry, meat, fish, shellfish and non-heme iron from plant sources.

- The heme iron:

Heme iron of animal origin. This is the content in iron foods like meat and / or fish as well as dairy products. It is more easily absorbed by the body: 10 to 30% and averaged 25% against 5% for non-heme iron.

- The non-heme iron

The non-heme iron is of vegetable origin. This is the content in iron foods for example in fruit and vegetables, cereals, dried fruits and vegetables. The non-heme iron is less well absorbed by the body: between 1 and 5% only.

Eat iron foods is important if you want to keep healthy.

In general, iron-rich foods are of animal origin, such as the liver, kidneys and any type of red meat.

Here are some foods rich in iron:

First example of iron foods is liver:

It is a food rich in iron and vitamins. In the early 1900s the liver was prescribed as a treatment for anemia and as a supplement for pregnant women.

Second example of iron foods is vegetables:

Green leafy vegetables, broccoli, peas, asparagus, beans, potatoes, beets, green beans and tomato juice are rich in iron.

Third First example of iron foods is Fruits:

Watermelon, apricots, peaches, dates and prunes.

Fourth example of iron foods is Clams:

The clam is an exceptional source of iron, since it contains up to four times more than the same serving of beef liver.

Fifth example of iron foods is The canned light tuna:

Good news for lovers of the fish, which can be a pleasant surprise: the tuna is also equipped with iron. We appreciate its versatility, it lends itself perfectly to salads, stir-fries, sandwich or even naturally preserved!

Other example of iron foods:

- Dried nuts.

- Spinach.

- Whole wheat flour.

- Dry coconut.

- Raisins.

- Beef kidneys.

- Lenses.

- Yolk.

- Parsley.

- Beans.

- Chickpeas.

- Cashews.

- Almonds.

Attention tea is between meals!

If certain iron foods is enhance the absorption of non-heme iron by the body, know that others have the opposite effect.

This is the case for example tea. More specifically, it is the tannins in tea, which, by binding to the iron element, reducing its absorption during digestion.

It is therefore important, especially when there is a lack of iron, drinking his tea between meals: at least one hour before and one hour after meals. But breakfast can make an exception for traditional reasons.