10 healthy foods that contain a lot of iron

Iron is undoubtedly on the list of important minerals that many of us do not eat enough. But before you run into a steak, it's important to know that it's in quite a few very healthy foods to add to the menu

10 healthy foods that contain a lot of iron

If you thought iron deficiency was only a phenomenon of vegans and vegetarians, you were wrong. In a World Health Organization (WHO) report published about three years ago, the organization's experts estimate that close to one-third of the world's population suffers from iron deficiency.

Iron is a mineral that is an important part of the blood hemoglobin production process - a protein that, among other things, gives the blood its familiar red color. Another function is that it allows red blood cells to carry oxygen from the lungs to all organs and body tissues. When iron deficiency occurs - whether due to its insufficient intake (poor nutrition, absorption problems, etc.) or due to its loss (due to illness, bleeding, etc.) - the body is unable to produce enough hemoglobin and creates anemia.

The recommended daily iron intake for women aged 19-50 is 18 mg per day, aged 51 and over: 8 mg per day. Men aged 19 and over: 8 mg / day.

Here are some iron-rich foods:

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Tofu

The most popular meat substitute. Tofu (Photo: shutterstock)

Tofu (Photo: ShutterStock)

The most popular meat substitute contains 3 mg of iron per 50 grams, and would be good to combine with red pepper or tomato, as they contain vitamin C to help absorb iron.

Soybeans made of tofu are rich in not only iron, but also high quality protein, dietary fiber, calcium, zinc, magnesium, potassium and B group vitamins. .

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Tehina

One of the popular foods in Israel. Tahini (Photo: shutterstock)

Tahini, Sesame, Calcium, Walla Health (Photo: ShutterStock)

Tahini is a source of fat and a very popular food in Israel. It is rich in calcium and iron and also the omega 6 fatty acid that is essential for the proper functioning of various systems in our bodies.

Two tablespoons of raw sesame tahini has about 5 mg of iron, almost the same as a hundred grams of red meat.

Red meat

Contains a fair amount of iron. Red meat (Photo: shutterstock)

Liquid steak (Photo: ShutterStock)

Although red meat has been the subject of quite a few studies in recent years that claim to be unhealthy, consuming it once a week is considered advisable. One of the reasons is the amount of iron it contains - about 5.5 mg per 100 grams. Red meat is also rich in proteins, zinc, selenium and some B vitamins.

pumpkin seeds

Small and healthy. Pumpkin seeds (Photo: shutterstock)

Pumpkin seeds (Photo: ShutterStock)

Although small, they contain a number of important nutritional ingredients and are very easy to consume as a snack on the road or as a supplement to salads and yogurt.

The pumpkin seeds are rich in iron and also contain a good amount of magnesium, a mineral that most of us need a little more of. In addition, they also contain zinc, antioxidants, and omega 3 and 6 fatty acids, which are beneficial for heart and liver health.

Fish

Especially rich in iron. Sardines (Photo: shutterstock)

Broccoli with sardines (Photo: ShutterStock)

Fish is an extremely nutritious ingredient, and some varieties such as tuna and sardines are particularly rich in iron. Fish are also rich in omega 3 fatty acids, which are a type of healthy fat associated with a number of health benefits, including strengthening the immune system and brain health. Fish also contain a number of other essential nutrients, including niacin, selenium and vitamin B-12.

100 grams of sardines have about 4 mg of iron, and about 3 mg of dried baked fish.

chicken liver

Excellent source of iron. Chopped liver (Photo: Nimrod Saunders)

Recipe for chopped liver (Photo: Nimrod Saunders)

Facial organs are one of the most prominent and rich sources of iron. A 100 gram dose of beef liver, for example, contains 6.5 mg of iron.

Facial organs are also rich in protein and B-group vitamins and minerals such as copper and selenium. The liver is especially rich in vitamin A. In addition, facial organs are one of the best sources of choline, an important nutrient for brain and liver health that many people do not get enough of.

Spinach

Few calories, lots of important nutritional ingredients. Spinach salad (Photo: Afik Gabay)

Turkish spinach salad (Photo: Afik Gabay)

In terms of nutritional values, this is one of the greenest weeping leaves available on the market. Although it is low in spinach calories, it is full of vitamins and also potassium and iron, which are very important for maintaining blood cell health and blood pressure. Half a cup of cooked spinach has 3.5 mg of iron. In addition, spinach leaves are also rich in vitamin C, which increases the absorption of iron.

Legumes

Excellent substitute for meat. Bean soup (Photo: shutteratock)

Only beans (Photo: ShutterStock)

Don't just say that legumes are a great substitute for meat. The legume family (beans, lentils, chickpeas, peas and more) is an excellent source of iron, thanks to a high amount of high quality vegetable protein and important amino acids. For example, one cup of cooked legumes containing about 200 grams contains the same amount of iron as about half a kilo of chicken breast - about 6.6 mg iron.

algae

Not Mediterranean food, but very healthy. Wakame algae (Photo: shutterstock)

Wakame seaweed salad (Photo: ShutterStock)

Although not widely used in the Mediterranean diet, algae such as spirulina and iron-rich zinc, as well as calcium, vitamins A and C, folic acid, iodine and manganese - are important minerals that maintain skin and hair health.

quinoa

Grain is popular and healthy. Jealousy (Photo: shutterstock (

Quinoa stew (Photo: ShutterStock)

Quinoa has become one of the most popular and healthy grains in recent years. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron. In addition, quinoa does not contain gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.

Quinoa is richer in protein compared to many other grains, and is also rich in minerals like magnesium, copper, manganese and many other nutrients. It also contains a high amount of antioxidants that help protect the cells in the body from the damage caused by stress and metabolism.