Foods rich in iron (Healthy diet)

Foods rich in iron

In your diet you can not miss foods rich in Iron and Vitamin C to improve absorption especially in cases of anemia or during pregnancy.

As almost always you have to correct a pathology or alteration, in case of anemia you have to restructure the diet . In case of anemia, a series of foods rich in iron and vitamin C are recommended, which improve the absorption of the iron we consume. The iron will not pass to the blood if we do not add to the plate or in the same food some vitamin C (lemon, orange) or a little protein of animal origin ( ham , sausage , blood sausage ...).

During pregnancy also take special care in not missing nutrients such as iron. While the pregnancy lasts the iron that the mother consumes the baby stores it in her liver, so that when she is born during breastfeeding she only feeds on breast milk she will have those iron reserves.

Foods rich in iron

1. Pulses . Especially soy , contrary to what is believed and lentils do not absorb iron. To absorb the iron they have, you need to also be present vitamin C, a few drops of lemoncan help.

2. Vegetables . Spinach, Swiss chard, lettuce, watercress, red beet, avocado and alfalfa sprouts.

3. Fruit . Acid fruits, grapes, apricots, passion fruit, fresh figs ...

4. Nuts . Pistachios , dried figs and sunflower seeds. The traditional pipes go very well for those who suffer from anemia and take sintron. A handful of nuts (pistachios, pine nuts ) is recommended every day.

4. Brewer's yeast and wheat germ.

6. Mussels , cockles, clams and oysters. All are rich in iron and the mussels also reduce cholesterol .

7. Blue fish like sardines .

8. Red meat and especially the liver. Chicken liver contains 12 mg of iron per 100 g and beef that contains 6.5 mg of Fe per 100 g.

9. For women. It is especially advisable the consumption of beets , figs as they help increase hemoglobin .

Foods that hinder the absorption of iron

• Reduce the consumption of fats, flours and refined sugars and replace them with whole grain flours and brown sugar or better molasses.
• Caffeine . High doses of coffee or alcoholic beverages are not recommended because they prevent adequate absorption of iron.

These are some of the nutritional tips during pregnancy.