10 Iron Rich Foods | Top 5 Nuts High in Iron: Iron is one of the essential elements for the correct functioning of our organism.
Iron deficiency can lead to different conditions such as anemia.
Many women of childbearing age or vegetarians were suffering from Iron deficiency.
In this article, we will know the Importance of Iron in our body, Nuts High in Iron and Iron Rich Foods.
Table of Contents
Importance of Iron in the Human Body
Iron is an essential mineral for the proper functioning of our organism.
This is a fundamental part of the composition of red blood cells and muscles, which carry oxygen to all parts of the body.
Among the different functions that iron carries out in our body, the most essential are the following:
It creates proteins or enzymes such as hemoglobin.
It carries oxygen to all parts of the body through Blood.
Helps in the metabolic reactions.
Regulates cell growth.
They are part of the immune system.
Helps in hepatic (Liver) functioning.
Take action against free radicals.
But to talk about the functions and importance of iron in our body, it is almost easier to see what happens in its absence, when we have the deficiency of this mineral.
We talk about anemia when someone does not have enough red blood cells in our body.
There are different types of anemia, however, the most common is the one produced by the lack of iron in the blood, an essential mineral to form these cells.
This condition is very common among vegetarians as well as in women.
Because of menstruation, women lose a large amount of blood, which if not supplied with proper nutrition can lead to the symptoms of anemia:
7 Common Symptoms of Anemia
- Tiredness and weakness.
- Mood alterations.
- Low concentration.
- Nails that break.
- Pale skin.
- Feeling dizzy.
In the following article, you will find everything you need to know about iron deficiency anemia: causes, symptoms, and treatment.
Dried Fruits or Nuts High in Iron
All doctors and experts agree on the same thing: the best treatment, both for iron deficiency and any other food shortage, is prevention.
This prevention should be given through a balanced diet, which includes all food groups and that meets all our needs of minerals and vitamins.
If you think you may have iron deficiency or some of the symptoms of anemia, a visit to the doctor may leave us in doubt and, if necessary, start a treatment to increase the amount of iron in the blood.
Next, we will talk about some of the foods that have more of this type of mineral
Top 5 Nuts High in Iron
1. For every 100 grams of pistachio, we found 7.2 mg of iron.
A handful of these dry fruits that would equal to 30 grams contains the same amount of iron that 100 grams of meat.
2. Another nuts rich in iron are peach apricots, a food that provides 7 mg of iron per 100 grams.
3. Besides being very good, the pine nuts are one of the nuts that give us more iron. The levels of this mineral are 5.6 mg per 100 grams of pine nuts, meaning that a serving of 30 grams, the equivalent of a handful, gives us 1.6 mg of iron.
4. Almonds are another nuts rich in iron. Every 100 grams of this nut, our body ingests 4 mg of iron, a very remarkable amount to maintain the levels of this nutrient.
5. Very similar to the nutritional contribution of almonds, hazelnuts contribute 3.8 mg per 100 grams.
Something interesting about this dry fruit is its versatility in the kitchen; we can use it to make creams or butter so that we can get a good nutritional contribution with them.
The rest of nuts contain less than 3mg per 100 grams, but not for that we must discard their nutritional qualities.
This group of foods, in addition to incorporating large amounts of calcium into our diet, also provide us with plant proteins, calcium, and different minerals.
Here we explain the best foods to raise the iron.
10 Iron Rich Foods
Not only in nuts can we find large amounts of iron, we will explain here, are what foods also rich in this mineral. So include them also in your diet and maintain the optimum levels of Iron:
1. Clams and cockles are the two products with the most iron. With more than 24 mg per 100 grams of each, the amount of iron they provide is higher than what we need on a daily basis.
However, the fact that products are particularly expensive and are not usually present in a normal diet, they can be introduced into complicates our eating habits.
2. Cereals also contain large amounts of iron. Cereals provide between 7 and 12 mg of iron per 100 grams, however, the fiber they contain makes their absorption not quite adequate.
To compensate and to favor its absorption we recommend to consume them along with a squeezed orange juice, whose vitamin C will help you to absorb it.
3. If you look at the amount of iron in the meat, about 2 mg / 100g will seem a little low.
However, its absorption is very easy so it is used in almost every day.
Along with other legumes, the foods that are also very rich in iron are lentils and soy.
Between 7 and 8 mg per 100 grams, which enough for our diet.
Hope this guide will help you to achieve your goal. Do share this article to someone who need this.