Iron plays a fundamental role in the proper functioning of our body. Our body does not manufacture it naturally, so it is necessary to draw it from the diet. Thus, many people suffer from iron deficiency, first because of a poor diet, and especially because this mineral is difficult to assimilate by our metabolism. Therefore, to avoid the deficiencies, we draw up a list of vegetables richest in iron. To eat at will!
Why is iron important for our health?
Paul Thomas, Scientific Consultant at the National Institute of Health and Office of Dietary Supplements, explains that: "The main reason we need iron is that it helps to carry oxygen throughout the body. It is an essential component of hemoglobin, whose role is to transport oxygen from the lungs throughout your body. The latter can not get the oxygen content it needs without perfectly healthy red blood cells. ". He adds, "If you do not have enough oxygen in your body, you may experience extreme fatigue." Note that iron deficiency affects the functioning of the brain and weakens the immune system, so it is less resistant to infections. In addition, in the case of pregnancy, a severe deficiency increases the risk of premature birth or intrauterine growth retardation.
Present in small quantities but no less necessary to our good health, the iron we absorb is eliminated every day (or at least a good part). We must therefore balance the losses by daily food intake sufficiently rich. Indeed, on average, the body of a man contains about 4g of iron when that of a woman contains only 2.5g. Yet, it is women and girls who need it the most because they have to make up for lost amounts during their menses. Thus, the recommended daily intake for you ladies (ladies) is 9mg, when that of men is 8mg per day. Nevertheless, during pregnancy the daily intake should be 20 mg to ensure healthy development of the fetus.
10 vegetables that contain more iron than meat
Namely that the meat contains 1.2 mg of iron per 100 g.
Spinach
With 2.14 mg of iron per 100g of fresh leaves, it is one of the most important sources of iron. In addition, spinach is rich in antioxidants, vitamin A and are very low in calories.
Pumpkin seeds
Pumpkin seeds contain 8.7 mg iron per 100g. They are also rich in magnesium, zinc, phosphorus, vitamins A, E, F and B. In addition, they provide your body with all the essential amino acids.
White beans
White beans contain 3g of pure iron 100g. Rich in phosphorus, iron, magnesium, and vitamins B1, B6 and B9. These vitamins make it possible to participate effectively in the energetic contributions of vegetarian athletes.
Chickpeas
With a content of 3 mg per 100g chickpeas contain almost 3 times more iron than meat. Rich in vegetable protein, minerals and fiber, they are lower in fat.
Lenses
Excellent source of iron, the lenses contain 3mg per 100 grams. Full of fiber, magnesium and vitamin B, the lenses are a real ally for your health.
Kale
Kale is a great food that alone brings you more than the recommended daily intake of many vitamins, 512% of vitamin A, 200% of vitamin C and contains 1.5g of iron per 100 grams. Also rich in vitamin K and fiber, it keeps your bones healthy, prevents constipation and lowers bad cholesterol.
Tomato
The tomato contains about 0.12 mg of iron per 100g. Rich in vitamin E and C and beta-carotene, it is a true antioxidant that fights free radicals responsible for the premature aging of our cells.
Beetroot
Containing 0.79 mg of iron per 100g, beetroot is also rich in magnesium, calcium and folic acid. This vegetable promotes the proper functioning of your liver, and helps the assimilation of carbohydrates in your metabolism.
The mung bean
Loaded with iron, this vegetable contains about 1.8 mg per 100g. It is also an excellent source of potassium and zinc copper.
Broccoli
Broccoli contains a quantity of iron almost equivalent to that of meat, evening 1 mg per 100g. In addition, it provides 168% of the recommended daily dose of vitamin C for an adult. This vitamin promotes the absorption of iron, so the body perfectly assimilates the mineral.
