Iron deficiency is a common problem nowadays. Women in particular—especially pregnant and breastfeeding women—often struggle with having too little of this trace element. Anyone who does not want to reach for vitamin supplements right away and wants to get iron naturally should memorize this list of foods and include them more often in their meals:
Iron in foods
Foods with iron content:
- Chives
- Parsley
- Sorrel
- Spinach
- Pistachios
- Almonds
- Sesame
- Sunflower seeds
- Pine nuts
- Lentils
- Beans
- Soybeans
- Soy flour
- dried apricots
- dried figs
- Oats
- Millet
- Wheat germ
- Green spelt
- dried porcini mushrooms
- Chanterelles
- Stockfish
- Redfish
- Oysters
- Mussels
- Offal (pork liver, calf's liver, liver sausage, etc.)
- Chicken
Tips for incorporating iron-rich foods into everyday life
First, among vegetables, Chives, Parsley and Sorrel should be mentioned. Interestingly, spinach is not the main source of iron, as previously thought. So enjoy a chive sandwich instead! A great deal of iron can also be found in nuts and seeds such as Pistachios, Almonds, Sesame, Sunflower seeds or Pine nutsSo sprinkle your muesli or dessert with almonds or pistachios, or add sunflower seeds or pine nuts to your salad.
There is also quite a bit of iron in Lentils, white beans, Soybeans or Soy flour and they should therefore appear on the menu more often. For iron-rich snacking, dried apricots or figs are recommended. In the morning, you might start with muesli, because Oats, Millet, Wheat germ and Green spelt are good sources of iron. Among mushrooms, dried porcini mushrooms and chanterelles should be mentioned.
When it comes to fish, you should choose Stockfish, Redfish, Oysters or Mussels. For Meat the offal are considered major sources of iron, i.e. pork liver, calf's liver, liver sausage, calf's kidney etc., and Chicken should also be mentioned here. However, it must be said that, unfortunately, due to increasing environmental pollution, offal is contaminated with large amounts of pollutants, which more than outweighs the healthy iron.
Read also:Â Information about wild herbs
Photo by Sabine, meinhaushalt.at
