Iron-rich plant foods

Vegetables are an important part of a healthy diet, and including them in your daily intake can have many benefits.

Eating vegetables can help you improve your overall healthl, increase your energy levels and even improve your sports performance.

Vegetables are also a good source of nutrients such as vitamins A and C, as well as fiber or iron.

What happens if there is iron deficiency?

Iron is a mineral found in food and is necessary for good health.

It is important to know that having a iron deficiency can cause anemia, which can cause fatigue and even other health problems.

It is recommended a intake between 12 and 18 mg per day, that can be obtained from the following foods.

There are many vegetables and legumes rich in iron, but we highlight some such as chickpeas, oats, White beans, spinach, pumpkin seeds, la kale la chard, tofu, cabbage , beet , turnip , mustard  and even the lettuce.

Table plant foods with more iron

Food Quantity per 100mg
Chickpeas 6,2
Oatmeal 6
tofu 5,4
Chard 3,5
Pumpkin seeds 3,3
Lettuce 3,3
spinach 2,7
White beans 1,9
Kale 1,5
Mustard 1,5
Lettuce 0,9
Beet 0,8
Cabbage 0,5
Nabo 0,3

Including them in your diet can help you increase your iron levels

How to improve iron absorption with vegetables?

To improve iron absorption we can do a few things.

Soak vegetables with lemon or vinegar

Soak and cook vegetables in an acidic liquid, such as lemon juice or vinegar.

Esto It will help release more iron and you will absorb more of it.

Add vitamin C to your meals

Another trick would be to add a source of vitamin C to your meals. Vitamin C helps the body to absorb iron more effectively.

An example might be taking a glass of orange juice or some strawberries At breakfast.

You can also get vitamin from tomatoes, broccoli, Brussels sprouts o potatoes.

Vitamin C helps iron absorption in two ways. On the one hand, it increases the production of hydrochloric acid in the stomach, necessary for the release of iron from food.

It also helps reduce the ferric (Fe3+) to ferrous (Fe2+) form of iron, which is more easily absorbed.

Plant foods with vitamin D

There are some plant foods that contain vitamin D, such as mushrooms, seaweed and soy milk .

Vitamin D It is important for the absorption of calcium and phosphorus.or, that they are essential for bone health.

Iron is an important part of an athlete's diet. It helps keep the body's red blood cells healthy and carries oxygen throughout the body.

All the vitamins C and D can help increase iron absorption, so it is important to include foods rich in these vitamins.

For correct nutrition we always recommend that you speak with a qualified nutritionist or with your doctor.

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