Practicing intense physical exercise, having heavy periods, pregnancy, etc., can cause a lack of iron, which translates into tiredness, paleness, lack of concentration, etc. However, most of the time, the lack of this mineral responds to an unbalanced diet , a diet that is too restrictive or combinations of foods that interfere with its absorption, which is what I find most in the consultation after requesting an analysis.
What I recommend in these cases is to reinforce the contribution of foods rich in iron and consume them in such a way that the body can assimilate it easily, especially avoiding mixing them with those that make their absorption more difficult. In certain situations, it may also be necessary to prescribe iron supplements.
What are the foods rich in iron
Of animal origin. The iron provided by meat or fish and shellfish is of the heme type, which is best assimilated. Clams, organ meats and pate made from liver, anchovies or Iberian ham are among the richest in iron.
- Clams …………………………. 24 mg *
- Mussels …………………….. 7.7 mg
- Foal meat ………………. 4.8 mg
- Lean pork …….. 2.5 mg
- Serrano ham ……………….. 2.3 mg
- Lean beef …… 2.2 mg
- Egg …………………………… 2.2 mg
- Hake ………………………… 1.1 mg
* Per 100 g
Of vegetable origin. Green leafy vegetables or legumes and parts of cereals such as bran are very rich in non-heme iron, which is not as well assimilated as that of animal origin. However, it is just as important to include them in the diet.
- Spirulina ………………………. 50 mg *
- Brewer's yeast ……….. 20 mg
- Millet ……………………………….. 9 mg
- Lentils ………………………… 6.9 mg
- Pistachios ………………………. 6.8 mg
- Walnuts ……………………………. 5 mg
- Dried chickpeas ………….. 4.36 mg
- Spinach ……………………… 4.1 mg
* Per 100 g
What are the best food combinations
- Meat with vegetables. Combining meat or seafood with vegetables and cereals, as in a mixed paella, improves the absorption of iron, even the most difficult to assimilate. On the other hand, combining vegetables and whole cereals does not help, because the phytic acid of the fiber of the cereals and the oxaltic acid of the vegetables interfere with the assimilation of this mineral.
- With parsley. Or with pepper or tomato. Combining foods rich in vitamin C, like the ones I just mentioned, with others rich in iron improves the absorption of this mineral.
- For dessert, kiwi. Or citrus, or strawberries, or exotic fruits like mango, pineapple or papaya, which are also very rich in vitamin C.
- A glass of wine. Acids also help create a suitable medium for iron absorption. In fact, people who have low levels of acid in the stomach have a greater difficulty using iron. One way to increase this acidic medium is to accompany your meal with a glass of wine (but no more).
What prevents iron from being well absorbed
- Avoid coffee for food. Finish off with an infusion better than coffee or tea. If coffee is abused, iron absorption is reduced by 39%; and in the case of tea, up to 60%, both due to its tannate content. It is preferable to take them between meals.
- Be careful with additives. The phosphates in additives - soft drinks or carbonated beverages - alter iron absorption somewhat.
- Yogurt, better between meals. Or at breakfast, but at the end of meals have fruit. The calcium content of dairy products can compete with the absorption of iron from all foods.
