Iron is an extremely important mineral for the human body, as it helps in several processes, but essentially it ensures that there is the formation of blood cells in a healthy way and also participates in the process of oxygen transport.

Since it is a mineral necessary for the proper functioning of the human body, when it is low and there is a certain lack of iron, the body demonstrates this through some symptoms that are quite common and easy to be identified in general.

The main symptoms that are noticed in people who are experiencing an iron deficiency in the blood are: tiredness, difficulty to concentrate in basic activities and constant lack of energy.

Therefore, it is important that there is a maintenance of this mineral in the body constantly, and one of the best and easiest ways to ensure this is by eating properly and eating foods rich in iron. See more about iron-rich foods!

Understanding more about iron

The human body needs the presence of iron in good quantities in the blood for its processes to be carried out correctly. This is an important mineral at various stages of life, and therefore should be ingested through food from childhood to adulthood.

In some phases of life it is even necessary that there is an increase of this mineral, such as during pregnancy, because the body will require more of this mineral to perform its processes. Below, learn a little more about iron and its importance in the body!

Food groups

Many foods have iron in their composition, some with more amounts than others, but there are several options that can be chosen to be inserted into your day to day to ensure a healthier diet and with the necessary nutrients and minerals for the proper functioning of the body and well-being guarantee.

Therefore, iron can be found in different groups of foods, the so-called heme iron is present in red meat, and non-heme iron is found through vegetables and other foods of this nature. Each of these types will have a dynamic and bring a distinct benefit to the body.

Importance of the nutrient iron in the diet

Iron is an essential mineral for life, as it participates in several processes carried out in the body and therefore must rely on regular monitoring to ensure that everything is coming out in the best possible way.

But it should be noted that the greatest function of this mineral in the body is to ensure that there is the synthesis of red blood cells so that they perform their procedures as the transport of oxygen that will be distributed to all cells of the body.

Therefore, iron deficiency in the body can hinder this process, leading to several more serious health problems.

Main sources of iron

Being an essential nutrient for the body, iron can be found in various foods in a very simple way, according to the separation that is made of this, since there is heme and non-heme iron. Thus, it can be obtained both from foods that are of animal origin, such as meat, as well as from plant origin.

The main animal foods that are high in iron are offal, such as liver, but it can also be found in fish and poultry.

As for non-animal origin foods, it is possible to find iron in abundance in leaves, mainly those in dark green tones, like cabbage and watercress. Other vegetables rich in iron are: nuts, walnuts, grains, açaí and corn.

Food of vegetable origin rich in iron

To ensure the proper functioning of the body and its functions, it is necessary to add in your routine some foods that can ensure more benefits and will bring the nutrients and minerals, as in the case of iron, to your life.

In the field of vegetables, grains and other foods that are not of animal origin, there are several options that can be included in your diet and that will ensure the necessary amounts of iron for the proper functioning of your body and the functions that are essentially performed by it.

Knowing these foods is an excellent starting point to begin the quest for wellness and up-to-date health. Below, see which non-animal foods are rich in iron!

Pumpkin seed

Although it is, in general, discarded, the pumpkin seed is a food rich in several nutrients, especially iron. This is a great reason to instead of discarding the seeds, include them in your diet because there are several healthy and tasty ways of consumption to facilitate this process.

How to consume:

Dry seeds: season with spices and other seasonings and let them roast in the oven to be eaten as an appetizer.

Crushed seeds: Blend the seeds in a blender and use as a powder with yogurt and fruit juices.

Pumpkin seed oil: can be found in emporiums and supermarkets ready for consumption to season salads and other foods.

Care: because it contains a very large amount of fiber, the seeds should not be eaten in excess because they can cause digestive problems.

Pistachio

The pistachio is a very nutritionally rich fruit as it can be considered a good source of healthy fats, protein, fiber, antioxidants and minerals. It helps in various processes in the body and even for weight loss.

How to consume:

Toasted: can be eaten roasted as a snack form for quick snacks.

With yogurt: goes perfectly with yogurts for breakfast or snacks during the day.

Sweets: pistachio can be used for the preparation of various sweets very common in arabic cuisine.

Care: Some people may have allergies to certain foods and types of nuts, as pistachio fits into this it is important to be careful when ingesting and notice any kind of adverse situation.

Cocoa powder

Cocoa is a very nutritious fruit and full of important properties. It can be found in several products, although the most common is chocolate, as it is the main ingredient of this candy. Rich in various nutrients, cocoa has flavonoids, minerals, antioxidants and others.

How to consume:

Fruit: Cocoa can be consumed in several ways, and it is worth mentioning that the fruit can also be eaten in its most natural form.

Recipes: can be used in several healthy recipes that can be part of your daily routine, such as cakes, cookies, pancakes and even vitamins.

Yogurt: cocoa powder can be added in yogurts, especially those that do not have some kind of flavor.

Care: When ingesting cocoa powder is necessary to have some care, because its composition takes elements that can cause insomnia in some people, especially people who are more sensitive to caffeine. The oxalates present can also cause kidney stones formation if consumed in excess.

Damascus

The apricot is a tasty and sweet fruit, which can be inserted into the diet in several ways, both natural and dried, which is more common to be found in various locations.

It has several nutrients and in particular is very rich in iron and potassium. It can help in the prevention of diseases such as cancer, heart problems and is also positive for eye health.

How to consume:

Salads: the fruit both fresh and dried can be added in several different dishes, such as salads, because in addition to adding flavor apricot also brings many nutrients to food.

Desserts: dried apricot can be used as a dessert after meals, especially for people who are on a diet or can not consume sugars in general.

Care: People suffering from low blood pressure should not consume apricot daily in their diets as it has a potential to reduce pressure and can cause problems in this regard.

Tofu

Tofu is a highly nutritious food and widely used in various types of cuisines, especially oriental and by people who rely on a vegetarian or vegan diet. It is highly rich in iron and other nutrients, and is used as a kind of cheese due to its texture.

How to consume:

Salads: can be used in salads, in its natural form or grilled to bring more flavor.

Soups: can be used in soups and other preparations such as lamens and the like to bring texture and flavor to the dish.

Fried: to bring a different texture and more flavour to dishes, tofu can be grilled with a little olive oil in the pan.

Care: as tofu is derived from soy, it is important to note that some people may have allergies to the grain in question and so at the slightest sign that something is not right is necessary that consumption is stopped immediately.

Sunflower seed

The sunflower seed is an oilseed full of health benefits and can be used in many ways in everyday life. It has a lot of fiber, minerals and nutrients that can totally change your health. Beneficial for heart health, weight loss and to detoxify the body in general.

How to consume:

Salads: can be inserted into leafy salads and other roasted vegetables to bring more texture and benefits to everyday life.

Omelets: sunflower seeds can be used to compose omelets, ensuring more nutrients and important elements for health.

Recipes: can be used to prepare cakes, breads and other recipes.

Care: it is important to note that the sunflower seed should be used for preparations and feeding without the shell, because according to studies this can stick to the fecal cake and can cause even lesions in the intestine.

Raisins

The raisin is a very nutritious food and has several properties for the proper functioning of the body. It can even be associated with improvements as the anemia faced by some people, and this is due to the fact that it has high amounts of iron.

How to consume:

Pure: raisins can be used as a snack in the middle of the afternoon, and it is recommended that in this way it should be eaten in a maximum of two tablespoons.

Recipes: can be added to recipes such as cakes, breads and cookies to give more flavor and even sweeten these.

Yogurt: can also be added to yogurts along with other grains and oilseeds.

Salads: it is common to add raisins in some leafy salads and vegetables for those who like the sweet and sour taste.

Care: The raisin despite being excellent for health due to its various nutrients has a compound called ochratoxin. The high consumption of this can cause some unpleasant symptoms such as lethargy, diarrhea and even if the dose is too high can cause kidney problems, so it is important to consume in small quantities.

Dried coconut

The coconut is a fruit rich in various nutrients and highly healthy and positive for health, and can even be considered as being one of the most nutritious fruits in the world, with minerals such as zinc, iron, selenium, manganese and calcium. In addition to having a great versatility which ensures many forms of consumption.

How to consume:

Cakes: coconut can be used for the preparation of cake batter both wholemeal and for parties.

Chips: coconut can be consumed in flakes as a small snack or snack between meals, as it ensures satiety and reduces appetite.

Vitamin: can also be used in vitamins with fruits and other ingredients to bring more flavor and nutrients.

Care: The coconut has many fats, which despite being positive for health in excess can cause some problems. Therefore, it is necessary to use it in a controlled manner without exaggeration.

Peanuts and tree nuts

Peanuts and walnuts have a lot of iron in their composition, as well as several other oilseeds that also have a very high amount of this mineral. Walnuts are excellent for lowering cholesterol, while peanuts help improve mood and benefit those suffering from heart disease.

How to consume:

Folder: Peanut paste has become very popular, and other nuts such as walnuts have also become part of this type of product, which can be used for vitamins and quick snacks.

Recipes: can be used to prepare cakes, breads, cookies and other recipes.

Salads - to give more crunch to salads and other dishes nuts or peanuts can be sprinkled on top.

Care: The peanuts need to be stored in a proper place because if this is not done it can bring many health risks. This is because if it is not stored in a proper and dry place the substance that produces the aflatoxin fungus can appear. The nuts for containing much selenium should be consumed with care not to lead to intoxication.

Beans

When talking about iron, one of the main foods cited is the bean that has very high amounts of this mineral so important for health in general. Because of this, it is an excellent fighter against anemia and brings much more strength and health to the day to day.

How to consume:

Soups: beans besides being used for daily consumption in the diet of Brazilians along with rice can be used in soups, the best types for this are: black, carioca and rajado.

Salads: Besides soups and the common rice and beans can also be used in cold salads, in this case prioritize the french fried or white.

Sweets: Strange as it may seem, the beans are also used for the production of sweets, in this case the most common is the azuki, which is widely used in Japanese cuisine in particular for the preparation of these famous sweets, because it has a sweeter taste.

Care: as much as they have several positive benefits for health, it is necessary that you have some care when consuming the beans. In this case, it is necessary to be careful with the preparation, because some types such as red if undercooked lead to stomach pain and nausea.

Spinach

One of the best known vegetables rich in nutrients and minerals is spinach. It has a very large amount of iron in its composition, which is also very suitable for people suffering from problems such as anemia.

How to consume:

Salads: spinach can be used in cooking in leafy salads in a simple way.

Sauteed: can be sauteed and sautéed with olive oil and seasonings in the pan.

Steam: spinach can also be consumed in a quick way steamed.

Juices: some green juices also count on the addition of spinach along with other fruits and vegetables.

Care: People who have a tendency to form kidney stones should be very careful when consuming spinach because due to some of its components it can accentuate these conditions.

Lentils

The lentil as well as several other grains has a very large amount of iron in its composition, in addition to several vitamins and distinct minerals. It can bring numerous health benefits, such as lowering cholesterol and is also able to detoxify the body.

How to consume:

Baked: The lentil can be consumed cooked as well as other grains such as beans, and other vegetables can be added in the process to give more flavor.

Salads: when cooked in water the lentil can be added to leafy salads and vegetables.

Veggie burger and dumplings: widely used also by vegetarian and vegan cooks, it is commonly transformed into dumplings and hamburgers.

Care: People who need to be careful with excess protein consumption due to kidney problems should not eat lentils in excess or constantly in their diet, since the grain is very rich in protein.

Chickpeas

Chickpeas are another food of this nature that has many amounts of iron in its composition and highly positive for health in general. Source of many proteins, fiber and minerals, it is important to strengthen the immune system and even benefits the mood.

How to consume:

Boiled: chickpeas can be consumed cooked with seasonings as well as other grains such as beans and lentils for example.

Salads: can also be used for the preparation of salads with vegetables, leaves and other elements and seasonings.

Stews and soups: chickpeas are also very common in preparations such as vegetable soups and stews with other ingredients.

Humus: Another very common preparation in Lebanese cuisines is this one, a paste that contains chickpeas and tahine, which can be eaten with bread and toast.

Care: chickpeas should also not be consumed in excess by people who cannot ingest high amounts of daily protein due to kidney problems, as this is a highly protein-rich food.

Cereals

Cereals in general are very positive foods for health and have a multitude of vitamins, nutrients and minerals in its composition, so they are always inserted in diets and weight loss process, besides being diverse and have several applications in food.

How to consume:

Quinoa: one of the cereals that has become more popular is quinoa, which can be used for cold and hot preparations, such as salads and even sauteed with vegetables.

Oats: common at breakfast, oatmeal is excellent to be consumed at various times of the day, with fruit, vitamins and even for the preparation of recipes such as cakes and breads.

Care: it is important to check the amounts of certain components in each cereal chosen for your diet, so as not to commit excesses and bring more harm than good to health. Consider your needs and daily diet.

Iron-rich foods of animal origin

Iron can be found in a very large diversity of foods, as highlighted vegetables, grains and others are rich in this powerful mineral and important for health, but it is also possible to find iron in other foods such as meat.

The choice will depend on the need for iron for your body and also the preference as to the food, because it can be found in beef, fish and others. Below, check out some meats that are rich in iron and can improve your diet and absorption of this mineral.

Seafood

Almost all seafood is very rich in iron and can totally transform your daily diet. As much as they are not foods that are part of the daily diet of many people, it is worth trying and also enjoy the benefits they can offer, because they still have vitamins and potassium in the composition.

How to consume:

Soups: seafood can be part of stews and soups

Salads: an option also to add the seafood on a daily basis are salads with leaves and vegetables.

Entries: shellfish are common starters in restaurants especially near beaches.

Risottos: One of the most common preparations that take these seafood are the seafood risottos, tasty and an option to get out of the routine.

Care: it is important that these seafood are in suitable locations with regulated temperatures, otherwise they can cause food poisoning. It is also important to evaluate the composition so that they are not consumed in excess. Finally, it is worth noting that many people have allergies to seafood.

Chicken or turkey liver

Although they are not foods much consumed by most people, the liver of both chicken and turkey have high doses of iron and are excellent for acquiring more of this mineral so important for health. They can also be helpful in combating anemia.

Boiled: chicken or turkey liver can be eaten cooked with spices, onions and olive oil.

In sauce: another option for consumption of chicken liver is a recipe with vegetables and other ingredients.

Pâté: It is also common for chicken or turkey liver to be eaten in the form of pâté, to be served with bread and toast.

Care: Some care needs to be taken in the consumption of chicken liver. In this case, people who suffer from cholesterol should avoid it because it can increase the risks related to heart disease.

Egg yolk

The egg yolk has a lot of iron in its composition, and is also an excellent fighter against anemia. In addition to other benefits, as it is also notable that the yolk is positive for memory.

Omelets: The yolk can be consumed through omelets, which can also be eaten at lunch, breakfast and snacks.

Sweets: some sweets take the yolk in its composition and are extremely tasty.

Baked: through boiled egg yolk can also be inserted into the diet in salads, for example.

Care: excess in yolk consumption can also cause health problems such as cholesterol.

Bovine liver

Like the liver of other animals, beef also has high doses of iron and should be included in the diet. This is the main source of iron that can be obtained through red meat.

How to consume:

Grilled: Beef liver can be eaten grilled to accompany other dishes.

Soups: Although it is not very common this way it is also recommended to be inserted into soups to ensure more nutrients for these.

Care: Like the liver of other animals, beef should be consumed with caution because it can cause an increase in cholesterol.

Red meat

Red meat stands out as one of the greatest sources of iron, and can be consumed in several different ways. There are several preparations that can make all the difference in your daily diet.

How to consume:

Grilled: in steak form, red meat can be grilled in the pan with olive oil, salt and pepper and can accompany other foods such as salads and vegetables.

Baked: can also be prepared cooked, depending on the cut, together with vegetables.

Soups: red meat can also add flavor and nutrients to soups and stews.

Care: excess daily consumption of red meat can cause heart problems, so it is recommended that the intake is regulated and without excess.

Tuna

Like several fish, tuna is excellent for health and brings with him several nutrients, vitamins and also minerals like iron. Tuna can compose several different dishes, and can be inserted into your daily diet both as a main dish and in snacks.

Pies: tuna can be used for the preparation of quick, easy and healthy everyday pies for lunches and snacks.

Tuna pâté: can be used to prepare pâtés with other equally healthy ingredients, seasonings and to be eaten with bread and toast.

Main course: tuna can be used as a main course, either grilled, stewed or baked.

Care: tuna has many benefits but it needs to be prepared the right way. The most suitable is that it is consumed the natural, because the canned can contain some components such as sodium that in excess can cause several health hazards.

Lamb

As well as several red meats the lamb has very large amounts of iron in its composition, in addition to nutrients that can also be very positive for health if consumed in the right way. Due to this amount of iron, lamb meat is excellent for fighting anemia.

Baked: lamb meat is quite versatile, and can be prepared roasted with vegetables in a very tasty way.

Grilled: to accompany salads, prepare your grilled lamb in the pan with seasonings of your choice.

Soups and stews: lamb meat can also be cooked in soups and stews because it has a marked and delicious flavor.

Care: The essential care must be relative to the excesses, because as well as the other red meats for the great amounts of iron if this one is consumed daily in great amounts can bring more damages than benefits to health.

Sardine

The sardine is a very popular and inexpensive fish, and has several nutrients and important components for health in general, such as iron and omega 3. It can be inserted in your diet in several ways, because it is a very nutritious and healthy food.

Grilled: Like most fish, sardines can be served grilled and with a salad as a side dish.

Pâté: also very common as well as tuna, the sardine is excellent for preparing pâtés to be served with bread and toast.

Baked: can be roasted whole with vegetables and other ingredients for added flavor.

Care: it is important that people suffering from problems such as gout or kidney problems avoid the consumption of sardines in your diet, as it can accumulate uric acid.

Further information on the nutrient iron

Iron is a mineral that should be present at all times in the daily diet, but it must be regulated so that there is no excess.

It is important to understand the amounts indicated for the day to day and also what can cause if this is consumed in excess. Some symptoms may indicate the lack or then excessive consumption. Below, see some other information and care to be taken!

What is the daily requirement for iron in the diet?

The daily need for iron varies according to the age and health of the person. It is recommended that men over the age of 19 consume at least 8 mg of iron per day, and for women the amount is 18 mg per day. This need, however, should vary according to the person's health, if they suffer from deficiency and other factors to be evaluated by the doctor.

Excessive intake of the nutrient iron

Although iron is essential for overall health, it should not be taken in excess as it can be deposited in the liver and can cause problems such as cirrhosis.

In addition, it is also possible that excess iron intake can cause other health problems such as diabetes, heart failure, and malfunction of the glands that produce hormones.

Symptoms

Excess iron can cause some very clear symptoms that can be noticed quickly, among them it is common for people suffering from these issues to have extreme tiredness, weakness, impotence, weight loss, abdominal pain, change in menstrual cycle, hair loss, joint pain and others.

Care

When evaluating with a doctor the problems caused by excess iron in the body, one of the main points to be addressed will be a treatment that can resolve this issue.

An alternative that is usually used is phlebotomy, which is the removal of the saline solution to eliminate the excess of iron. Another approached point is an evaluation regarding changes in the diet, to decrease the foods that contain iron.

Deficiency of the nutrient iron

Lack of iron can also result in some very uncomfortable health problems that can get worse if not detected and taken care of soon.

As iron is fundamental to health, the lack of it can be felt and shown through some symptoms that are very clear to be noticed. But when they are noticed, there are several treatments and ways to correct this situation.

Symptoms

The symptoms of lack of iron are shown through discouragement, difficulty in paying attention, swollen areas of the body such as ankles, hair loss, pale and dull skin, colorless eyelids, lack of appetite and many other signs that may indicate that there is a problem to be solved in this regard.

Care

To solve the iron deficiency it is necessary first that a doctor makes an assessment and concludes this need, so he can indicate an appropriate diet with foods that have this mineral in large quantities and even supplements that can replace iron in the body.

Tips to improve the absorption of the nutrient iron

To ensure that your body will absorb the iron more accurately, some procedures can be done, such as avoiding consuming foods rich in calcium, whole foods, sweets, red wine, chocolates and others. It is also important to be careful with some herbs that are used to make teas, as they can end up inhibiting this absorption of iron into the body.

Make your diet healthier and see the benefits in your life!