The top 10 foods richest in iron
A balanced diet is sufficient to meet our iron needs. But, how do we fill up? On the menu: red meat, shellfish…
What are the benefits of iron?
Iron allows the transport of oxygen into the cells by the red blood cells. It is also present in myoglobin, the oxygen reserve in the muscles, and its role is fundamental in the constitution of numerous enzymes essential to the body’s functioning.
Although it is present in many foods, it is not uncommon to lack iron or suffer from anemia. In fact, iron is poorly assimilated by our body. That is to say that our digestive system has difficulty extracting this mineral from food to get it into our body or to store it.
What is the daily intake of iron?
We recommend a daily intake of 9 mg of iron for men and 18 mg of iron for women and teenagers. With the arrival of menstruation, the female body must compensate for this loss.
Thus, at the menopause, a woman will have a lesser need for iron, of the order of 9mg per day. Pregnant women must also boost their iron intake. Approximately 20mg per day are advised for the development of the baby and during breast feeding.
How to detect a lack of iron?
Fatigue, pale complexion, shortness of breath, less resistance to infections… are the symptoms of a deficiency or anemia (observed by measuring the ferritin level). This can also lead to reduced physical capacity, intellectual performance and disturbances during pregnancy. Conversely, too much iron in the body is also harmful (this is called hematochromatosis).
In terms of nutrition, don’t deprive yourself of iron-rich foods such as red meats and shellfish. Be aware that there are two forms of iron: animal or vegetable. Our bodies absorb them differently. The iron contained in meat products (meats) is twice as absorbable as the iron contained in vegetable products. So focus on quality, not quantity!
Note: Keep tea as far away from your meals as possible, as it has an inhibiting effect on iron absorption. On the other hand, vitamin C promotes the assimilation of vegetable iron. Add lemon juice to your raw vegetables for example.
Did you know that?
It is also possible to have too much iron in the blood – this medical condition is called hemochromatosis.
Top iron-rich foods (of animal origin)
- Giblets : Giblets are the foods richest in iron. Among them, fried black pudding comes first with 22.8mg of iron per 100g. We could also mention liver and kidneys.
- Red meatsIn : addition to a high rate of proteins, 100g of beef brings around 5mg of iron, twice as much as white meats (veal or poultry). Tip: if you prefer white meats, choose darker parts (such as thighs), which are the richest in iron.
- Shellfish : Fan of seafood? Don’t deprive yourself. The most provided in iron: clams (15mg of iron for 100g), periwinkles or mussels.
- The fish : Once or twice a week, cook so-called “blue fish” such as tuna, sardines, herring or grilled mackerel, which are the fish with the highest iron content.
Top iron-rich foods (of vegetable origin)
- Algae : Think about it! Algae (such as sea lettuce or spirulina) are great allies in meeting your iron needs.
- Pulses : To accompany meats and fish, think about lentils, chickpeas or red beans. They contain on average 3mg of iron per 100g. Our tip: mix animal and vegetable iron because the addition of both facilitates its assimilation.
- Fortified : cereals The so-called “vitamin-enriched” cereals are excellent to provide you with part of your iron needs. At breakfast, take some with a fruit and dairy product for example.
- Cocoa : Avis aux gourmandes! Dark chocolate is one of the foods richest in iron (prefer a good 70% chocolate). Two small squares at coffee time provide a good iron supplement.
- Thyme : Thyme is an aromatic plant that abounds in iron. In 100g, you will thus find 30mg of iron. Do not hesitate to season and perfume your cooked dishes with this magic herb!
- The spices : To fill up with iron, cumin, curry, ginger or coriander are excellent. They count respectively approximately 66,4mg, 29,7mg, 19,8mg and 16,3mg of iron for 100g. They are found in the composition of zaatar, this mixture of spices from the Middle East. In everyday life, a pinch is enough to season your recipes.
