They make it possible to limit the risk of anemia and to improve the availability of iron reserves. Anemia is a decrease in the blood’s ability to carry oxygen to cells. It is characterized by a set of unpleasant symptoms such as fatigue intense, shortness of breath and lack of energy. “Passeportsanté” gives you the secret of 3 foods rich in iron.
Good to know
First of all, it should be known that there are 3 types of anemia of different deficiency origins which are: Iron deficiency anemia, called iron deficiency anemia; vitamin B12 deficiency anemia, known as pernicious anemia and vitamin B9 deficiency anemia.
“Fruits and vegetables are a significant source of non-heme iron and vitamins B9 and B12.”
1- Red meats, poultry and seafood
The red meats, poultry and seafood are an excellent source of iron. By including a source of meat, poultry or seafood at meals, the concomitant increase in non-heme iron increases. Indeed, a factor present in meat, poultry and fish improves the absorption of both forms of iron. For example, by adding ground beef to a red bean chili, the assimilation of the non-heme iron contained in red beans is increased.
2- Fruits and vegetables
Fruits and vegetables are a significant source of non-heme iron and vitamins B9 and B12. They are also the best source of vitamin C, which facilitates the absorption of iron by the body. The most effective vegetable to fight once morest anemia is undoubtedly spinach.
3- High Fiber Foods
Dietary fibers are very interesting to fight once morest anemia. Their richness in iron (up to 10mg per 100g of bran) and in vitamins B9 should be underlined. The falotes are very present in the envelope cereals (the bran and the germ). While the refining of cereals deprives us of this vitamin B9 intake, choosing whole wheat foods allows us to take advantage of it.
