Ten iron-rich foods to add to one’s menu

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The human body needs iron to supply energy. Iron deficiency is called anemia and is identified by a decrease of red blood cells in the blood.
In North America, this anemia affects 20% of women (and up to half of pregnant women) and 3% of men. To keep its iron reserves in the body, we must first rely on animal sources of iron (so-called heme), which are absorbed three times better than sources of plant iron (non-hemic). Adding vitamin C to the menu (as found in vegetables and colored fruits) also maximizes iron assimilation. The following list offers iron-rich foods for the everyday.

Foods rich in iron from animal sources

10.The chopped horse

Horse meat is an interesting alternative to other red meats while being considerably less fat than the latter. You can not think of it first-hand, but the ground horse can replace beef in spaghetti, chili and lasagna dishes, or for hamburgers on the grill. Horse meat is found in grocery stores and some butcher shops.

9.The pallet roast

It is wise to add (occasionally) red meat to the menu to get the recommended dose of iron, especially in an easily assimilated version. Roast beef deserves to be on the shopping list because of its higher iron content than poultry or pork.

8.Canned light tuna

Good news for lovers of this fish, which can be a pleasant surprise: the tuna is also endowed with iron. We appreciate its versatility, which is ideal for salads, casseroles or sandwiches!

7.Fresh mussels

A somewhat unusual option, molds that can be found alive in almost all fish counters are without a doubt the best source of iron. Versatile, the mussels are exquisite steamed in or in a pasta dish with tomato sauce or creamy.

Food rich in iron from vegetable sources

6.The cereals

There are hundreds of types of cereals in the supermarket, and the quality is quite variable. Prepared cereals are almost all fortified with iron so that young and old can meet their needs. Initially dedicated to lunch, they are also convenient for snacking or recipes for energy bars.


Although the vegetable kingdom is not as abundant in iron as animal products, some crops are worthy of consideration. This is the case of white beans and lentils, both of which are particularly rich in iron. Since this is plant and non-animal iron, you can combine it with vitamin C (from vegetables in soup or lime juice to salad) to maximize absorption.

4.The quinoa

Increasingly known, this pseudo-cereal that comes from South America is a real nutritional treasure. It is considered both a cereal and a protein: it can replace both grain and animal products, which makes it very interesting. The quinoa grains are sublime in salads, both hot and cold, while the flakes are prepared in pancakes or pancakes.

3.Pumpkin seeds

Of all the seeds and nuts, the pumpkin is at the top of the list for its iron content. We now find pumpkin seeds almost everywhere in groceries. They are convenient to snack in a mixture of dried fruits, then shelled in salads or homemade muffins and bread.

2.The tofu

The go-anywhere ingredient of vegetarians, tofu is a food that is full of nutrients, including iron, calcium and more than a lot of protein. Tofu remains the vegetarian alternative par excellence for simmering, prepared dishes, sauces and (why not?) Desserts!

1.The green molasses

We must be careful not to confuse the molasses of fantasy found easily in the grocery store with molasses green, which will be found instead in natural products stores. It is the green molasses which contains an interesting quantity of iron. Besides, it is convenient to have in the pantry to replace sugar in baked goods. Despite what its name indicates, green molasses has the same color (very dark brown) and the same texture as regular molasses