Often tired, a little anemic, a little pale… Maybe you lack iron? However, by choosing the right foods and adopting the right reactions, it is possible to avoid deficiencies. List, schedule and tips.
for you The percentage of Ferritin very low? Must Prefer foods rich in “heme” iron, which is better absorbed by the body. List and advice with Laura Azinard, naturopath.
What foods contain heme iron?
Our diet offers two types iron : heme iron (best absorption) and non-heme iron.
► heme iron It is found in animal proteins such as Red meat, fish and shellfishs (clams, oysters), offal (liver, kidney), charcuterie (black pudding) … Heme iron is absorbed relatively well during digestion : estimated that it is 25% is bioavailable (The bioavailability of dietary iron corresponds to the percentage of consumed dietary iron that crosses the intestinal barrier). And it is that red meat or fish contains a good proportion of zinc, a trace element that contributes to the good absorption of iron.
► the Non-heme iron is contained in fruits and vegetables and legumes. These products have Low iron content This last Less absorbent Of Heme Iron: It is estimated to be up to 10% bioavailable. Namely, among the foods that contain non-heme iron, there are algae. The latter contain complex ironThis means that this iron has the peculiarity of being surrounded by plant molecules allowing it to be better assimilated by the body. the Spirulinaor wakame or dulse It is algae that contains a good percentage of complex iron. But how do you consume it? the Spirulina It can be found in dietary supplements, in powder or flakes that can be sprinkled on soups, salads, steamed vegetables, or compotes. but beware, “Spirulina is a real sponge and it tends to absorb everything in the air or in the water it comes into contact with, including pollutants. It is therefore better to choose it with the “Spiruliniers de France” motto, a label that respects organic commitments and a healthy growing environment.She recommends naturopathy.
What is the list of iron rich foods?
- Spirulina (consume it in powder or flakes sprinkled on salads, soups, or green smoothies)
- Black pudding (add it to your menus once a week)
- Beef and duck
- Offal: kidneys, liver
- Dark chocolate (min. 70% cocoa)
- Mussels and oysters
- white beans
- Whole grains: oatmeal, whole barley, oat bran, whole wheat
- Dried aromatic herbs: thyme, basil, mint, marjoram, Provence herbs, parsley, savory, oregano …
- Cumin seeds, fenugreek, fennel, coriander, chia, sesame …
spinach? According to Popeye, spinach is a great source of iron. However, only with 3 mg per 100 grams, this vegetable is far from being the product that contains the most. However, cooked and boiled spinach contain more iron than raw. In addition, they are powerful antioxidants and excellent sources vitamin C.
List of foods rich in iron
Below is a table The richest foods that can be easily preferred to increase the level of ferritin. We do not intentionally provide Overall list of foods according to their iron content Because the quantities that need to be eaten to get the benefits will be really very high (for example, dried thyme contains 124mg of iron per 100g; dried basil 90mg / 100g or even dried mint 87.5mg / 100g) or foods that are difficult to eat (Raw liver, for example, is richer in iron than cooked liver.)
|food||Iron content (mg per 100g)|
|Sauteed/fried black pudding||23|
|Dark chocolate without added sugar, in tablet form||22.8|
|Cooked pork liver||17.9|
|Braised lamb kidneys||12.4|
|Cooked chicken liver||12|
|Cooked chicken liver||11.6|
|Dark Chocolate With Minimum 70% Cocoa, Extra, Tasting, Bar||11|
|Breakfast cereal “balances” the fruit, which is rich in vitamins and minerals||10.6|
|Wheat petals with walnuts, hazelnuts and almonds enriched with vitamins and minerals||10.4|
|Cereal breakfast bar with milk, chocolate or unsaturated with vitamins and minerals||9.65|
|Kidney and cooked beef||9.5|
|Gizzard, duck, confit, canned||9.4|
|Poultry liver pie||9.19|
|Dark chocolate with dried fruits (hazelnuts, almonds, raisins, pralines), bar||8.7|
|Cooked and frozen seafood||8.48|
|Mussels canned and drained||8.44|
|Dry blonde lentils||7.4|
|Flageolet bean, green, dry||7.3|
► the Iron from plants is better absorbed if it is combined with Foods rich in vitamin C Such as kiwi, red fruits, citrus fruits, guava, peppers, fennel, spinach, cabbage … ideally chosen as fresh as possible, seasonal, local and organic. “The idea is Mix pulses with vegetables rich in vitamin C : Thus, we will not hesitate to prepare fried lentils with pepper, for example!advises a naturopath.
►”Anything fermented will enhance iron absorption, eg Sauerkraut cabbage or sourdough bread Which increases the digestion of food“.
Whole grains (whole wheat and brown rice) and legumes (beans and lentils) contain phytic acid in their shell, a biomolecule that prevents proper nutrient absorption. So it is recommended Soak whole grains and legumes (or sprout them) before cooking to remove phytic acid.
► You should Beware of highly mineralized water (such as Hépar or Contrex) Which provide an excess of minerals (zinc, magnesium, calcium …). These can slow down the absorption of iron.
The nutritional quality of all minerals has been altered above 100°C, hence the benefit Go to gentle cooking (stewed, steamed, etc.) And at low temperatures. Note that vitamin C is more fragile because it degrades at 60°C.
Should we avoid tea and coffee when we lack iron?
It is really necessary Beware of tannins in tea, red wine, or coffee, which can alter iron absorption Of vegetable origin. It is best to drink tea (ideally green or sencha, as these teas are oxidized and rich in vitamin C) or Coffee between 30 minutes and one hour after a meal, not at the same time.
Avoid excess iron!
Iron is an antioxidant when the body’s level is normal. On the other hand, if it is in excess, it becomes highly oxidative and can cause fatigue, a feeling of weakness, and the development of complications affecting the heart, liver, and endocrine glands. “Beware of heme iron as our bodies absorb it very well. Some people – who overeat red meat or processed meat – may experience iron overload and are at risk of developing low-grade inflammation (intestines are damaged and become porous)“, specifies the expert. And if the body is overloaded with iron, there is a greater risk in the long term of developing Hemochromatosis (hereditary disease associated with excessive iron absorption), or cardiovascular or respiratory disease, metabolic syndrome, or type 2 diabetes. Iron overload is relatively rare and treatable if caught early. This problem concerns more men and women over the age of 50 who are less able to get rid of iron.
Thanks to Laura Azenard, Naturopath.
“Food trailblazer. Passionate troublemaker. Coffee fanatic. General analyst. Certified creator. Lifelong music expert. Alcohol specialist.”