When you think about ferrothe thought goes immediately to red meat. However, there are numerous foods that can surprise for their iron content, sometimes even higher than that of red meat.
Discovering these alternatives not only expands our diet, but also offers healthy and sustainable options. Here are some foods that could change your vision on how to integrate iron into your diet.
Legumes: a surprising source
I legumes They are an excellent source of iron. Beans, lentils and chickpeas contain all high quantities of this essential mineral. For example, cooked lentils provide about 3.3 mg of iron per 100 grams, overcoming red meat in some cases.
In addition to iron, legumes are rich in fiber and proteins, making them an excellent choice for those who follow a vegetarian or vegan diet.
Spinach: the green that nourishes
The spinach They are known for their high iron content and other important nutrients. A portion of cooked spinach can offer up to 3.6 mg of iron per 100 grams.
Although the iron present in the spinach is non-heme (a less absorbable form than the ema iron of the meat), combine spinach with a source of vitamin C, such as lemon or peppers, can increase iron absorption.
Seeds and dried fruit: small but powerful
I semi And dried fruit are small caskets of nutrients. Pumpkin seeds, sesame seeds and walnuts are all rich in iron. For example, 100 grams of pumpkin seeds can contain up to 8 mg of iron.
Not only do they offer a significant intake of iron, but also provide healthy fats and fiber.
Wholemeal cereals: energy and nourishment
I whole grainslike Quinoa and Bulgur, are excellent iron vegetable sources. The quinoa in particular is known to be one of the few complete protein sources in the vegetable kingdom and is rich in minerals such as iron.
Including these cereals in the daily diet can contribute not only to the iron intake but also to provide lasting energy thanks to complex carbohydrates.
Tofu: Versatile and rich of minerals
Il tofuderived from soybean, it is an incredibly versatile food that can be used in a variety of sweet and savory dishes. In addition to being a good protein source, tofu can offer up to 5 mg of iron per 100 grams.
For those looking for alternatives to meat but do not want to give up taste and nutrition, tofu represents an excellent option.
We hope that this article has provided you with useful information on how to integrate more ferro in your diet through alternative foods to red meat.
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