Meals with iron: foods, combinations and recipes to avoid anemia

Despite the fact that it is becoming easier to have access to abundant and varied food, and that more information is available about nutrition than ever before, iron deficiency anemia, due to a lack of iron, is among the most frequent health disorders, along with tooth decay or constipation. this can happen even in industrialized countrieswhere paradoxically they tend to err on the side of overfeeding.

We can make meals with a lot of iron, including foods rich in iron that are well combined so that it is well assimilated. Here we tell you some tricks and we give you several recipes so you can start eating a diet richer in iron.

How to increase iron intake

Iron is the main component of hemoglobin, the substance that gives the characteristic red color to the blood and that allows cellular respiration by transporting oxygen throughout the body.

It also acts as a powerful catalyst for certain important chemical reactions carried out by enzymes and contributes to a good state of the immune system by promoting resistance to infection.

As it is a trace element, the iron needs they are not very tall 12 mg daily in the case of man. Women of childbearing age require a little more, 18 mgdue to menstruation blood loss, especially if they are abundant.

This greater need for iron in women is even more important if you are pregnant. The requirements they are also higher in the two strongest periods of growth: during the first two years of life and in adolescence.

To prevent iron deficiency It is important to know which foods are your main sources and include them in the diet.

An omnivorous diet provides two types of iron: the “heme”found in meat and other animal productssuch as fish and shellfish; and “non-heme” ironprovided by some vegetables, whole grains, nuts, eggs and algae.

In principle, iron called “heme” is easier for the body to assimilate, while the “non-hemo” is exposed to the action of oxalic acid, tannins and phytates, which make it difficult to use. Calcium also decreases the absorption of iron.

This has led to the idea that a strictly vegetarian diet may become a risk factor for iron deficiency anemia.. However, as numerous studies have shown, there are foods of plant origin such as algae, dried fruits or legumes, and certain supplements such as brewer’s yeast, which are powerful sources of this mineral.

Besides, The absorptive capacity of “non-heme” iron can be increased if iron-rich foods are combined with citrus fruits and other good sources of vitamin C.

Thus, it can be stated that a varied and sufficiently abundant ovo-dairy-vegetarian diet perfectly covers the needs for iron and its allies, folic acid and vitamin Cto keep the specter of anemia away.

The foods richest in iron

In addition to meat Good doses of iron are provided by certain vegetables, whole grains, wheat germ, legumes and nuts.

A balanced diet should provide all the iron the body needs. It is true that meat is rich in easily assimilable iron (provides 2 to 4.7 mg of this mineral per 100 g), but it should not be abused.

ANDhe iron can be perfectly obtained from nuts (between 3 and 7 mg/100), legumes (between 6 and 7mg), vegetables (between 0.3 and 4 mg), or fish (0 to 2.5 mg).

Other foods very rich in iron are some algaethe Pumpkin seeds or the wheat germ. It is also important to note that these foods should be accompanied by other foods rich in vitamin C. This also ensures that the body assimilates the mineral better.

Although the seaweed are still little known, it is worth incorporating them into the diet as generous sources of iron. Taking doses of only 20 g as a reference, the richest this mineral are sea ​​spaghetti (11.8mg), the sweet (10mg), the nori and the wakame (6mg).

Sea spaghetti and dulse seaweed are very rich in vitamin C which facilitates its absorption.

How to make foods with a lot of iron

following some very simple culinary tips and tricks can increase the intake of iron and favor its absorption of natural form.

Cooking water. Much of the iron in food is transferred to the water during cooking. It’s a good habit reuse that broth for the preparation of creams or sauces.Utensils. The use of cast iron cookware can contribute small amounts of this mineral to the diet, especially when preparing acidic recipes such as tomato sauce, which favors the dissolution of iron. Although it is inorganic iron, the body can use it if it needs it.vitamin c increases the absorption of iron, so it is highly recommended to accompany meals with a good salad or season dishes with plenty of parsleywhich is rich in both vitamin C and iron.Vegetables. Some good sources of iron are very low in calories and high in vitamins, especially spinach and Swiss chard. Sorrel, eaten in salads, is an exceptional source of iron.Kombu seaweed. The legumesrich in iron, they can get rich even more if they are cooked with a leaf of kombu seaweed.Wholemeal bread. If it has been made with mother yeast its phytic acid is broken down by phytase, with which iron is better assimilated.Tea or coffee. It is advisable to avoid them with meals if you suffer from anemia, since their tannins reduce the absorption capacity of iron.

foods with iron to incorporate into your menus

Watercress salad with pistachios and orange with sesame sauce

Ingredients for 4 people):

75 g peeled and chopped pistachios 400 g watercress 2 medium oranges 1 bunch curly parsley 50 g radishes 75 g bean sprouts 50 g izikisalgae

For the sauce:

1 tablespoon soy sauce 1 teaspoon sesame oil 1 tablespoon brown sugar 2 tablespoons olive oil 1 teaspoon balsamic vinegar of Modena

Preparation (12′ + 30′ cooking):

Leave the iziki seaweed to soak for about 20 minutes. After that time, cook for half an hour with the same soaking water and a little salt. Wash the watercress, chop them up and discard the thicker stems. Chop the parsley into twigs and cut the radishes into slices. Peel the oranges and separate the segments, removing the white skin.To prepare the sauce, pour all the ingredients into a glass jar with a lid and shake until it is homogeneous.Mix the salad ingredients with the bean sprouts and seaweed drained Pour the sauce, stir and sprinkle with chopped pistachios.

Nutritional information

Iron per serving: 10.3 mg. It covers 86% of the daily needs of men and 57% of those of women. Calories: 284.

Millet and pea terrine

Ingredients (for 4-6 people):

200 g of millet 75 g of cooked peas 2 onions 1 grated carrot 50 g of spinach leaves 2 young garlic 2 eggs and 1 yolk 200 ml of milk 450 ml of water or broth white pepper oil to grease the mold salt

For the sauce:

a bunch of fresh parsley100 ml of milk100 ml of olive oil1 clove of garlicfreshly ground white peppersalt

Preparation (15′ + 1 h. 5′ of cooking):

Heat a heavy-bottomed casserole with a little olive oil. When the oil is hot, add the chopped onion together with the finely chopped spring garlic and sauté over medium heat for a few minutes until the onion is transparent. Next, add the millet and stir with a wooden spoon. Pour in the water or broth, season with salt and pepper, and cover the container with a tight-fitting lid. Let it cook over high heat, and when it starts to boil, lower the flame almost to a minimum and leave for another 8 minutes, until the broth is completely absorbed. Finally, remove from the heat and let stand, covered, for 5 minutes. Meanwhile, grease a rectangular baking dish with oil, and line the walls with the spinach leaves. Beat the eggs and the yolk together with the milk, and mix all with the millet already cooked, the peas and the grated carrot. Pour the mixture into the mold and place in the oven, already preheated to about 180 ºC, into another slightly larger container with two fingers of water. Prepare the sauce by pouring the oil and milk into the glass of an electric mixer. Let stand so they separate and acquire the same temperature. Add the garlic clove and beat everything until the mixture emulsifies well. Then add the salt and the chopped bunch of parsley, and blend again until the sauce acquires a greenish color. After about 50 minutes, remove the terrine from the oven and let it cool to unmold it. It is served warm, with the green sauce, some pink lollo leaves and cherry tomatoes.

Nutritional information:

Iron per serving: 7.2 mg. Covers 60% of the daily needs of men and 40% of those of women Calories: 395.

Brown lentil stew with spinach and pine nuts

Ingredients for 4 people):

350 g brown lentils 20 spinach leaves 1 medium onion 1 carrot 2 garlic cloves 1 bay leaf 2 tablespoons chopped parsley 2 tablespoons pine nuts 1 teaspoon sweet paprika 1 teaspoon lemon zest 2 tablespoons olive oil, salt

Preparation (12′ + 1 h. 10′ of cooking):

Cover the lentils in cold water with a little salt and a bay leaf, and bring to the heat. When the water starts to boil, cook slowly until soft. Then remove from the heat, drain and reserve. Next, in a separate frying pan with hot oil, fry the chopped onion, the carrot cut into thin sticks and also the two crushed garlic cloves over low heat. When the onion is golden and the carrot is tender, add the spinach, cut into julienne strips and without the stem. Let everything cook for barely 2 minutes and then add the lentils together with the chopped parsley and the lemon zest. Let it boil, with enough broth, for 3 more minutes. Finally, serve very hot, sprinkled with a little sweet paprika and two tablespoons of pine nuts.

Nutritional information:

Iron per serving: 8.9 mg. It covers 74% of the daily needs of men and 49% of those of women. Calories: 397.

Beet julienne with orange

Ingredients for 4 people):

700 g raw beetroot 1 orange (juice and skin) 1 whole sheet of kombu seaweed 1 tablespoon sesame seeds (half white and half black) 1 tablespoon chopped fresh chives oil for frying

Preparation (25′ + 1 h. 45′ of cooking):

Soak the kombu strip for at least half an hour. Meanwhile, prepare the beetroot by removing part of the beetroot leaves, but leaving some of the stem so that it preserves its color well when cooked. Cover with cold water in a saucepan and bring to a boil. Lower the heat and let it cook for about an hour, until it is tender. In a separate container, cook the seaweed with the same soaking water and a little bit of salt for 45 minutes. When the beetroot is cooked, let it cool, peel it, cut into julienne strips and reserve in a…