Lentils are an interesting option for vegetarians or vegans for their nutritional contribution. They can be consumed hot or cold as another ingredient in salads.
7) Kale: This vegetable also known as kale or cabbage brings vitamins that exceed the recommended daily amount. A 512% vitamin A and 200% vitamin C, but the star of the kale is the amount of iron it contains: 1.5mg per 100 grams.
The amount of iron is greater than that of meat if we compare it in terms of calories. Iron transports oxygen in the body promotes growth and renews cells.
It also adds vitamin K, whose intervention in the coagulation of the blood contributes to the formation of strong and resistant bones.
Its high fiber content makes it an excellent ally against constipation. We find in this plant soluble fibers in the form of the gel in the heart of the kale that is dispersed in the water and insoluble fibers in the leaves that help the nutrients move from the stomach to the intestines.
Fibers help lower cholesterol and slow down the passage of glucose into the blood. The consumption of this alkaline food favors the cardiovascular system and helps a good digestion.
8) Pumpkin seeds: Those pumpkin seeds that we always discard when we cook this vegetable, contain 3.3 mg of iron per 100 grams. Take advantage of them!
They also contain zinc, phosphorus, and magnesium and their high nutritional value is due to vitamins A, E, F and those of group B. Their protein richness is very important: 35 grams of protein per 100 grams. They have all the essential amino acids.
A good way to take advantage of their properties is to combine them in salads with sunflower seeds and other ingredients.
They are rich in fatty acids and polyunsaturated fatty acids. The pumpkin oil extracted from the seeds contains six times more linoleic acid than olive oil.
9) Beetroot: Beet is grown since the Middle Ages and is a vegetable known for its high sugar, although it also contains large amounts of trace elements.
Its content in iron is 1.8mg per 100 grams that help regenerate the blood. This vegetable is also rich in calcium and magnesium and owes its color to betanin. This substance allows fighting certain types of cancer since it is excellent for the good functioning of the liver.
The beet is also rich in folic acid (vitamin B9) and allows a good assimilation of carbohydrates.
Did you know that beet greens are also edible? And they are rich in iron!
10) Nuts: Nuts, almonds, pistachios, hazelnuts, dates, figs … contain on average 2.4g to 3mg of iron and with several of them it is easy to reach the recommended 15mg per day for adults and represents an energy contribution very important.
The small amount of water that these fruits have allows them to be preserved for a long time.
But beware! A load of calories is significant and is a healthy option but to respect in terms of quantity since caloric intake is important.
The nuts can be eaten raw or as an ingredient in salads and smoothies.
We have known the main plant foods rich in iron, but it is also important to know that others can inhibit the assimilation of this important mineral and it is something to take into account.
Certain compounds such as calcium that contain dairy products or tea and coffee tannins prevent the proper absorption of iron.
To not waste our efforts and enhance the iron ingested, consume other foods in vitamin C such as kiwi, tangerine, orange or add lemon to your salads or your meals.
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