8 iron-rich foods to include in your recipes

It is foods rich in iron that can help us fight and prevent illnesses, such as iron deficiency anemia. That's why we're going to show you which ones you can enjoy!

Many don't even know, but in our daily diet we already consume iron of many foods. For example, egg yolk, red meat and legumes, along with traditional beans.

Intake of these foods is very essential as iron is a micronutrient that helps in the development of red cells and thus the circulation of oxygen. So now keep 8 iron-rich foods.

See which foods are rich in iron!

1 – Cabbage

Kale is first on this list because it is a very important vegetable for our health. We obtain an average of 4 grams of the mineral in just 100 grams, an index seen as very high for this type of food with few calories and fats.

Furthermore, this cabbage is a source of B vitamins, which help with weight loss. It is also a food loaded with proteins, which contribute to the muscular aspect, especially for those who train with heavier weights and expect results to appear slightly.

That's why kale comes first on the list and is always present in diets. If you want to ensure your health and lose weight, eat this vegetable more often.

2 – Red Meat

Although people think avoiding red meat is a good thing, many studies recommend moderate consumption, specifically to lose weight and gain lean mass.

Put it on your menu, although the measurement is quite significant, around 2 grams for every 100 grams.

It is also rich in vitamin B and, obviously, a protein bomb. But moderate your consumption of red meat on weekdays. Exaggerating on weekend barbecues cannot have good results…

3 – Oats

In this list we also highlight oats, surprisingly out of 100 cereals, it extracts 4 grams of iron, and can be consumed in different ways.

Not only is iron present in oats, they also contain fiber, so they are great for the intestines to function well and ensure good digestion.

By improving digestion, this ingredient is excellent at detoxifying the body, allowing us to feel fuller. However, be aware of excess, for without a high-calorie cereal, 100 grams is ideal per day.  

4 – Pumpkin Seeds

Of the iron-rich foods, pumpkin seeds are not as well known, having only 5 grams of iron in 100 grams of seeds. In other words, this is a portion to be considered a low-calorie food.

Include this food in your salads, teas and those detox type juices. As for restrictions on consumption, there is none, although whenever possible, make combinations.

These seeds are very rich in protein, a good component for losing weight or gaining lean mass, as we have already seen.

5 – Algae

Seaweed contains around 21 milligrams in just 100 grams, a good measure compared to other alternatives available.

They also act well in thyroid cases and cause our metabolism to accelerate, due to the large amount of iodine it contains.

There are studies that compare this consumption, leaving hair strands more nourished, nails strong and a source of energy for the body.

Although seaweed dishes are not a Brazilian culture, try adding them to salads. The salty touch they have gives a difference to your dishes, leaving everyone wanting to try again!

6 – Cashew Nuts

Another important food, cashew nuts have an unmistakable flavor and are practically not used in everyday food. And so it is easy to mix with other items for preparing sweet and savory dishes and juices as well.

They are true fighters against high blood pressure and for those who suffer from the symptoms of high blood pressure, it is highly recommended to consume cashew nuts, as they have the power to help reduce the harm it can cause.

So remember that this food, even though it is healthy, is very high in calories. For your diet, it is recommended that you always choose smaller amounts, with a maximum of 100 grams per day.

7- Beans

O bean It is a legume that has a source of iron that cannot be absent for long, the favorite of Brazilians.

It is always on healthy food lists for its countless benefits! There is a bowl of beans on the table in every Brazilian home and accompanied by rice it becomes the perfect dish.

A source of fiber as well, consuming it is something very rewarding, especially during heavier meals, from lunch to dinner you may miss it.

A legume that prevents anemia, being a very versatile item, of all white beans, they have the most nutrients. But, if you already have a favorite, invest in it!

8 – Damascus

Apricot is a food not everyone consumes, even though we should have access to its many benefits, we are not aware of its power for our organism in all aspects.

Even though the iron content in this fruit is not as significant as in meat or beans, it also becomes a good choice for a snack when you feel hungry at the end of the day or even in your morning coffee, before you even have lunch.

This precise ingredient contains a good presence of potassium, which is a mineral well recommended for those who want to gain more lean mass or lose weight.

Consuming fresh apricots is an excellent option to make the most of their nutrients. But there are people who prefer the dehydrated form for snacking.

Don't waste time and rush to buy and acquire these iron-rich foods that we show here!