Recipes rich in iron


If you have a lack of iron in your body, your health can be impaired and increase the risk of anemia, as well as fatigue and continuous weakness that prevents you from carrying out your daily activities with vitality and energy. Iron is a fundamental mineral for the proper functioning of the body and it can be found in different foods of both animal and plant origin. Do you need to add more iron to your diet? So, keep reading this article in which we give you several options for recipes rich in iron that are also very healthy and rich.

Why is iron important in the diet?

The iron is an essential mineral for good health of the body, because it is a basic component of hemoglobin, which is the blood protein responsible for transporting oxygen from the respiratory organs to cells and tissues.

In addition, a lack of iron in the diet can lead, among other things, to tiredness, fatigue, headaches, difficulty concentrating and one of the most common conditions such as anemia, and this is in many cases it can be combated or prevented by adding foods rich in iron to the daily diet.

Lentils with rice

Among the more iron – rich foods are lentils , a legume that contribute between 7 and 8 mg of iron per 100 grams, so cook them healthy is one of the best recommendations for adding this mineral to your diet as well as for patients suffering from anemia. We suggest you prepare a bowl of lentils with brown rice, an ingredient that also helps the body absorb iron from food much better.

Chickpeas with Spinach

The spinach are among the most iron – rich vegetables there, so you can also incorporate them into your diet. In addition, they are antioxidants and help keep cells young. In this case, we present you a very tasty dish of spinach with chickpeas, since these legumes also contain a significant amount of this mineral.


Among recipes rich in iron, you cannot miss this shellfish, as clams contain around 24 mg of iron per 100 grams, far surpassing both lentils and spinach.

And an exquisite way to enjoy all its flavor is to prepare them that is, accompanied by a sauce that is made with ingredients such as tomato, onion, garlic, white wine, sweet paprika and parsley.

Liver with onions

There are meats that are very rich in iron as well, but the most outstanding are veal liver and blood sausage made from red blood. However, these are foods that should be eaten in moderation if you have uric acid or high cholesterol.

Oatmeal for breakfast

The oatmeal is a very complete and cereal beneficial to health, as well as a great choice to include more iron in your daily diet. You can make it part of your usual breakfast to start the day full of energy, and a simple and healthy recipe is to add the oat flakes to a glass of vegetable milk (soy, almonds, rice, etc.) and add, if it is to your liking, some pieces of fruit. If you don’t usually drink milk for your breakfast, think that oatmeal is an ingredient that can also be accompanied with a natural yogurt or even made smoothies with it.

Iron-rich beet, carrot and orange juice

Another simple way to add iron to your diet is by consuming some natural juices made from foods rich in this mineral. An example of this is the one that is prepared by combining vegetables such as beets and carrots with orange, a great source of vitamin C, ideal to promote the absorption of iron by the body.

To make this juice, you just have to squeeze 6 oranges and mix the juice obtained with the beetroot and the chopped carrot in a blender or mixer. This recipe is ideal for those who suffer from anemia and need to increase hemoglobin levels in the blood.


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