Iron plays a fundamental role in the proper functioning of our body. Our body does not manufacture it naturally, so it is forced to extract it from food. Thus, many people suffer from iron deficiencies, firstly due to a poor diet, and above all because this mineral is difficult for our metabolism to assimilate. Therefore, to avoid deficiencies, we give you a list of the vegetables richest in iron. To consume at will!
Why is iron so important for our health?
Paul Thomas, scientific advisor for the National Institutes of Health and the Office of Dietary Supplements, explains that: “The main reason we need iron is that it helps transport oxygen throughout the body. It is an essential component of hemoglobin, whose function is to transport oxygen from the lungs to the entire body. The latter cannot get the oxygen content it needs without perfectly healthy red blood cells. “. He adds: “If you don’t have enough oxygen in your body, you can feel extremely tired.” He note that an iron deficiency affects the functioning of the brain and weakens the immune system, which is therefore less resistant to infections. Furthermore, in case of pregnancy,
Present in small quantities but no less necessary for our good health, the iron we absorb is eliminated every day (or at least a good part of it). It is therefore necessary to balance the losses with a sufficiently rich daily food intake. In fact, on average, a man’s body contains about 4 g of iron, while a woman’s contains only 2.5 g. However, it is women and teenagers who need it the most, as they have to make up for the amounts lost during their period. Thus, the recommended daily intake for you Ladies is 9mg, when that for men is 8mg per day. However, during pregnancy the daily intake should be 20 mg to ensure healthy development of the fetus.
10 vegetables that contain more iron than meat
That is, meat contains 1.2 mg of iron per 100 g.
- The spinach
With 2.14 mg of iron per 100g of fresh leaves, it is one of the most important sources of iron. Additionally, spinach is rich in antioxidants, vitamin A and is very low in calories.
- Pumpkin seeds
Pumpkin seeds contain 8.7 mg of iron per 100 g. They are also rich in magnesium, zinc, phosphorus, vitamins A, E, F and B. In addition, they provide your body with all the essential amino acids.
- White beans
White beans contain 3g of pure iron per 100g. Rich in phosphorus, iron, magnesium and vitamins B1, B6 and B9. These vitamins also allow vegetarian athletes to participate effectively in the energy intake.
- chickpeas
With a content of 3 mg per 100 g, chickpeas contain almost 3 times more iron than meat. Rich in vegetable proteins, minerals and fiber, they are low in fat.
- lentils
An excellent source of iron, lentils contain 3 mg per 100 grams. Full of fiber, magnesium and vitamin B, lentils are a true ally for your health.
- kale
Kale is a superfood that alone provides you with more than the recommended daily amount of many vitamins, which is 512% vitamin A, 200% vitamin C and contains 1.5 g of iron per 100 grams . Also abundant in vitamin K and fiber, it maintains the health of your bones, prevents constipation and reduces bad cholesterol.
- Tomato
Tomatoes contain about 0.12 mg of iron per 100 g. Rich in vitamin E and C and beta-carotene, it is a true antioxidant that fights against free radicals responsible for the premature aging of our cells.
- Red beet
With 0.79 mg of iron per 100 g, beets are also rich in magnesium, calcium and folic acid. This vegetable promotes the proper functioning of your liver, and helps the assimilation of carbohydrates in your metabolism.
- mung bean
Loaded with iron, this vegetable contains around 1.8 mg per 100 g. It is also an excellent source of potassium, copper and zinc.
- Broccoli
Broccoli contains an amount of iron practically equivalent to that of meat, reaching 1 mg per 100 g. In addition, it provides 168% of the daily dose of vitamin C recommended for an adult. This vitamin favors the absorption of iron, so the body assimilates the mineral perfectly.