Iron in food

Foods rich in Iron

• Shellfish and derivatives: Cockles (25 mg/100gr), Clams (24 mg), Boiled mussels (6,8 mg), Anchovies in oil in cans (4,20mg)
• Meat and meat products: Blood sausage (22 mg), quail (7.7 mg), liver (5-10 mg), Foie-Gras (3.40mg), Horse (3.90 mg), cow / ox (3.50mg), Lamb (3.20 mg)
• Pulses: soybeans (9.72 mg), lentils (3.30 mg).
• Nuts: Wheat germ (8.5 mg), pine nuts (7.4 mg), sunflower seeds (6.4 mg), almonds (6.3).
• Vegetables: raw spinach (2.70mg), chard (2.30mg)

(Values over 100gr of food)

It impairs the absorption of Iron:

Boiling can reduce the amount of iron by 20%, as well as large amounts of coffee or tea.

Favours the absorption of Iron:

The combined intake of foods rich in Iron of vegetable origin with foods rich in Vitamin C. Example: Chard with tomato, raw spinach with tomato and lemon juice, lentils with orange juice…

How his deficit manifests itself:

In blood analysis: low iron and/or ferritin, smaller red blood cells and fewer numbers.
On a physical level: Feeling of general weakness, exaggerated tiredness, hair weakness, Others.

Other considerations:

Iron is fundamental for the correct transport of oxygen in the blood, and for the proper functioning of the brain and the immune system. Its sustained deficit is associated with iron-deficiency anemia characterized by weakness, tiredness, hair loss and brittle nails. In order for an adult to absorb the necessary iron (1 mg in men and 1.5 mg in fertile women) he must ingest 10 to 18 mg daily. How is this achieved? Knowing the main sources of iron of animal origin (“easy to absorb or HEMO”) and vegetable origin (“difficult to absorb or NOT HEMO”) and incorporating them frequently into the diet optimizing their absorption to the maximum through the inclusion of foods rich in vitamin C (citrus, green/raw red pepper). We must bear in mind that not all the iron contained in a food is absorbed, but 5% in foods with iron type “NO HEMO” and 25% in foods with iron type “HEMO”.