A diet that includes foods rich in iron is essential for the proper functioning of the body.

Iron is essential for the transport of oxygen in tissues and participates in the synthesis of DNA and our defenses, so it is essential that we ensure our daily contribution of iron.

8 to 18 mg of iron per day are needed, depending on age and sex. The vegetable based iron is absorbed worse than that of animal origin, but vitamin C improves its assimilation.

Eating foods with iron is also essential to avoid and treat anemia, especially during pregnancy.

Covering our daily iron needs with foods of vegetable origin is possible. In this article, we will tell you what vegetable foods will give you more iron.

1. Lentils

Lentils are one of the most popular legumes in vegetarian diets. They are a food very rich in iron (6.9 mg/100 gr), protein, folic acid, magnesium, potassium, zinc and copper. But they are also deficient in some amino acids and should be combined with foods that complement them.

Two of the foods that best combine with the lentil to increase their protein quality are cereals -such as rice, since they provide methionine, an essential amino acid that legumes lack; and lemon, which provides abundant vitamin C.

2. Raspberry juice

Raspberries are refreshing and stimulate the appetite. Its richness in fiber, minerals and antioxidant substances makes them a small treasure for health. They are characterized by their high content of vitamin C (57 mg/100 g), which favors the absorption of iron from the fruit itself, as well as that of the food eaten.

To re-mineralize the juice is more effective than berry: fiber is lost but it is more restorative. The iron concentration in the juice is 2.6 mg/100 ml.

3. Spinach

The nutritional power of spinach lies in its great vitamin and mineral richness, since a serving of 100 grams of this vegetable contributes one third of the iron (4.1 mg) that is needed per day, half of vitamin C, 80% of provitamin A and almost all folic acid. It also contains zeaxanthin, a carotenoid that prevents the degeneration of the macula of the eye. Its richness in oxalic acid makes it inadvisable to consume it if there is a tendency to form kidney stones.

4. Brewer's yeast

Brewer's yeast is one of the most complete foods. It provides quality proteins, carbohydrates, B vitamins and minerals. It is very rich in iron (20 mg/100 g), folic acid and vitamin B12, essential nutrients to improve anemic states. It also provides chromium and zinc, which help regulate the hormonal system and glucose levels.

Its properties make it a first-class complement to maintain health in good condition.

5. Pistachios

Pistachios stand out for being the dry fruit that provides more iron (6.8 mg per 100 grams). They contain valuable trace elements such as copper, which facilitates the absorption and assimilation of iron. They also provide a good dose of potassium, magnesium, phosphorus and calcium, as well as fiber (10% of its weight) and proteins (20%).

Combined iron and copper produce an anti-anemic effect that is enhanced if they are ingested together with fresh fruits or vegetables rich in vitamin C.

6. Millet

It is one of the richest cereals in iron, since 100 grams contribute about 9 mg, more than half of the daily needs of this mineral. In addition, it contains vitamins B1, B2 and B9 in a proportion that triples that of other cereals, as well as a good dose of magnesium.

All these nutrients make it an ideal food to combat anemia, asthenia, physical weakness and irritability. It also relieves cramps and strengthens muscles.

It is one of the few cereals without gluten, so it is ideal for people with celiac disease.

7. Spirulina

It is believed that this blue-green microalga was one of the first organisms that appeared on Earth capable of carrying out photosynthesis. Today, spirulina is considered one of the foods richest in nutrients, especially iron, with a contribution of between 50 and 100 mg per 100 grams. It also provides the body with the 22 existing amino acids; minerals such as magnesium, phosphorus, potassium and selenium; vitamins A, C, E and K, as well as those of group B and even B12 (0.25 mg/100 g); chlorophyll and sulpholipids.

It is an ideal food to detoxify the body and to combat asthenia.