Foods rich in iron

Vegetarian food sources of iron

VEGETARIAN TOP IRON RICH FOODS

Fruits and vegetables aren’t rich in iron. However, they contain vitamin C and folic acid that are essential to treat anemia. Vitamin C increases iron absorption. Folic acid prevents megaloblastic anemia. It means that we should combine fruits with iron-rich foods in order to absorb more iron.

GRAINS AND NUTS

Lentejas

Lentils , Beans (8 mg)

Chickpeas (7 mg)

Sunflower seeds, Pistachios (7 mg)

Peas, quinoa (5 mg)

Almonds and hazelnuts (4 mg)

Tofu (4 mg)

Peanuts (3 mg)

Walnuts, Cashews (3 mg)

Brown Bread (2,5 mg)

White Bread (1,7 mg)

FRUITS AND VEGETABLES

Fresas

Dried apricots (6 mg)

Shredded coconut (4 mg)

Chard, Spinach (3 mg)

Raisins, Dates (2 mg)

Cabbage, Artichoke (2 mg)

Currants, Blackberries (1,5 mg)

Beet (1 mg)

NON- VEGETARIAN TOP IRON RICH FOODS

Dairy products are very low in iron, but they provide high doses of vitamin B12. This vitamin is important to prevent and treat anemia (especially in vegetarian diets).

MEAT

Pollo

Veal liver (18 mg)

Blood sausagea (8 mg)

Beef (7 mg)

Foie gras (6 mg)

Spanish Ham (5 mg)

Pork loin (4 mg)

Ham (2 mg)

SEAFOOD

Sardinas

Clams, cockles (14 mg)

Mussels (5 mg)

Shrimps and prawns (3 mg)

Oysters (3 mg)

Sardines in oil (3 mg)

Tuna in oil (1,2 mg)

EGGS

Huevos

Egg yolk (7,2 mg)

Quail egg (4 mg)

Egg (2 mg)

Egg custard, “flan” (1 mg)

Egg white (0,2 mg)

DAIRY PRODUCTS

Lácteos y derivados

Goat cheese (1 mg)

Manchego cheese (0,8 mg)

Roquefort cheese (0,6 mg)

Gouda cheese (0,5 mg)

Yoghourt and milk (0,1 mg)

(The iron content is expressed in mg. per 100g. of food)

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Anemia recommedations iron food sources vitamin c folic acid

Recommendations for anemia

FOODS THAT IMPROVE ANEMIA

Spinach for anemia

Spinach are rich in iron, although there are many other better iron-rich foods. But the main benefits of spinach for anemia are that they are also rich in folic acid. Folic acid contributes along with vitamin B12 and iron to the formation of red blood cells.

People with anemia should not forget to take spinach and chard in their diet to recover from illness.

More benefits of eating these vegetables are that due to its high fiber content they help to maintain healthy intestinal flora. It contributes to better absorption of all nutrients from the diet (including iron).

RECOMMENDED RECIPE:

Garbanzos con espinacas

Chickpeas with spinach

Lentils for anemia

Lentils are generally recommended for anemia because of its high iron content. They provide 8 mg. iron per 100g. (dry weight) and they are the richest source of iron grains.

To increase the absorption of this iron it is recommended to combine lentils with fruits or foods rich in beta-carotene. For example: a dessert fruit, side salad, papaya, etc..

Ensalada de lentejas

Lentils salad

Take a fruit dessert to absorb iron

It is recommended to take a fruit dessert, fruit salad or to drink natural fruit juice with meals. This is because raw vegetables, especially fruits, provide high doses of vitamin C that increases iron absorption.

The most recommended fruits are citrus fruits: Orange juice, grapefruit, kumquats, tangerines, etc. are very healthy desserts for those people with anemia.

Another way to take a lot of vitamin C is in salads: peppers one of the richest fruits in vitamin C (they contain even more vitamin C than citrus), radishes, arugula, grated turnip, or take lemon juice for dressing salads.

Vegetarianism and anemia

Vegetarian people should take iron supplements for anemia due to the severity of the disease. Vegetarian foods like cereals, beans, dairy, eggs or nuts are low in this mineral.

A balanced diet rich in legumes, vegetables, fruits, nuts and dried fruit will help to improve anemia.

In these people the medical control will be more important to prevent worsening anemia.

Vegetarians should note that:

  • Whole grains are not recommended because they contain phytates that reduce iron absorption.
  • They must take dairy products because they contain proteins and vitamin B12. Brewer’s yeast is also rich in iron and contains this vitamin.
  • They should take fruits or salads in each meal, because vitamin C increases the absorption of iron.

punto rojoMore information about REMEDIES, NUTRITION, MINERALS AND VITAMINS.

LIST OF VITAMINS

Vitamin B1

(Thiamin)

Vitamin B2

(Riboflavin)

Vitamin B3

(Niacin)

Vitamin B5

(Pantothenic acid)

Vitamin B6

(Pyridoxine)

Vitamin B7

(Biotin)

Vitamin B9

(Folic acid)

Vitamin B12

(Cobalamin)

Choline
InositolPABALipoic acid
This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Editorial
Written by Editorial Botanical-online team in charge of content writing

15 February, 2022

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