Meat is one of the richest foods in iron, especially organ meats. Meat contains heme iron which is better assimilated by the body. To fill up on iron, choose black pudding and pork liver. 100 g of black pudding contains approximately 22.8 mg of iron. 100 g of beef contains about 5 mg of iron. 100 g of lamb kidneys contain about 12 mg of iron while 100 g of beef kidneys contain about 7.65 mg.
Favor so-called “blue” fish such as sardines, mackerel, tuna or even herring. They are the fish best supplied with iron. Eat fish about twice a week.
Shellfish also contain a good amount of iron, especially clams, mussels and winkles. For example, 100g of clams contain approximately 15mg of iron.
Plants, including lentils also contain iron. While being rich in iron, lentils also contain potassium, calcium, magnesium, phosphorus and even protein.
Fresh or ground, ginger is an excellent source of iron. Indeed, 100 g of ginger contains approximately 19.8 mg of iron. You can consume it as an infusion with a little lemon, an invigorating and beneficial drink.
Oleaginous fruits fall into the category of iron-rich foods. 100 g of almond contain 3mg of iron, 3.47 mg per 100 g of hazelnuts or 14.6 mg per 100 g of sesame seeds. Remember to include oleaginous fruits in your diet:salads, pastries...
An excellent source of essential minerals, cumin seeds should be incorporated into your diet. 100g of cumin seeds contain 66mg of iron. This spice is therefore not to be forgotten to flavor your dishes.
Considered a superfood, spirulina is an excellent source of minerals, essential trace elements and proteins. Spirulina contains 3mg of iron per 5g of powder.
Remember to also eat foods rich in vitamin C to boost the absorption of iron by the body.
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