Iron is a mineral of great importance for our organism, essential for preventing nutritional anaemia and useful for the proper oxygenation of every cell in the body. Speaking of food, there are two types of iron, the one found in plant foods called non-heme iron which is absorbed to a lesser extent (between 5 and 20%) and the animal iron called heme iron which is absorbed by up to 35%.
This mineral should not be missing from any complete diet, whether it includes meat and fish or not. That’s why these seven iron-rich ingredients can help you get iron into your daily routine in a simple way.
Clams: 24 mg of iron per 100 grams
To our surprise, clams contain around 24mg of iron per 100 grams, which is more than we need on a daily basis (8mg for adult men and 18mg for women of childbearing age). The thing about these foods is that they are not widely consumed in our diets and they also have a high cost/quantity ratio.
It is not a food that we consume on a regular basis due to its high price, but adding it to our diet from time to time is highly recommended.
Quinoa: 13 mg of iron per 100 grams
Among all the benefits of quinoa for our body we find that it is high in iron. Being a pseudocereal allows us to take advantage of its versatility as if it were rice, but it has a higher concentration of nutrients and in proportions similar to those of a legume. Quinoa provides 13 mg of iron per 100 grams.
Wholegrain cereals: between 7 and 12 mg of iron
The cereals on the market today are very rich in iron due to their fortification and maintenance in the rind of the grain, with a content of between 7 and 12 mg per 100 grams of product. However, we must not forget that fibre and its vegetable origin significantly reduce absorption, so to optimise its assimilation in the body, I recommend consuming cereals with freshly squeezed orange juice or a little lemon juice rich in vitamin C.
Chia seeds: 7.5 mg of iron per 100g
Chia seeds provide the body with quality proteins and fats, which is why they are highly recommended in vegetarian diets. Among their nutritional properties we discover that for every 100 grams they include 7.5 mg of iron, a considerable amount if we think that with 30 grams we will be reaching the amount of iron that many meats offer.
Oatmeal: 6mg of iron per 100g
Finally, let’s talk about the almighty oatmeal. In nutritional terms, oats stand out as a high-protein, high-fibre option compared to other cereals. It also has unsaturated fats and is rich in potassium, magnesium, calcium and B vitamins. In addition, for every 100 grams, this cereal, rich in fibre and protein, provides almost 6 mg of iron.