Iron is an essential mineral that your body needs to make hemoglobin. Iron is not only in meat, there are also fruits and vegetables that can provide you with this nutrient and help you prevent anemia.
The body requires iron to make hemoglobin and myoglobin, with which oxygen is transported and provided throughout your body. Iron deficiency causes anemiaSymptoms include fatigue, intestinal disorders, poor memory and concentration, as well as difficulty controlling temperature. A chronic iron deficiency can lead to organ failure.
Animal foods contain heme iron. Plant-based foods contain non-heme iron. The body absorbs heme iron better. One of the ways to improve the absorption of non-heme iron from plant sources is to combine it with foods with vitamin C (such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli), as advised by the National Institutes of Health.
Legumes like beans and lentils are a rich vegetable source of iron. Here are fruits and vegetables that also provide this essential mineral:
1. Morel mushrooms
In a cup of morels, morel mushrooms or morel there is 8 mg of iron, equivalent to 45% of the daily value. These mushrooms also provide phosphorus and can be a natural source of vitamin D, which is found in very few foods. The Harvard Nutrition Source points out that the value of mushrooms would be mainly their non-nutritive plant substances that have shown antioxidant and anti-inflammatory effects.
2. Dried apricots
In a cup of apricots there are 8 mg of iron, equivalent to 42% of the daily value; in 100 g there are 8 mg of iron, 35% of the daily value.
Apricots are also fruits that provide you with protein (2 g per cup), potassium (in ½ cup they provide 23% of the DV). They also provide you with antioxidants such as beta-carotene, vitamin C, flavonoids, and fiber to support your digestive health.
Nuts have a high content of natural sugars, therefore they should be consumed in moderate servings of about 1 handful per day.
3. Spinach
In a cup of spinach there are 6 mg of iron, equivalent to 36% of the daily value; in 100 g there are 4 mg of iron, 20% of the daily value.
Spinach is rich in vitamin K and vitamin A; a cup of these leaves provides you with more than 100% of the daily needs of both vitamins. Vitamin K is important for blood clotting and bone health. Vitamin A is important for normal vision, the immune system, and reproduction.
They also provide you with protein, vitamin C, folate, calcium, potassium, phosphorus, zinc and also fiber.
4. Peas in pods
In a cup of peas there are 3 mg of iron, equivalent to 18% of the daily value; in 100 g there are 2 mg of iron, 11% of the daily value.
Peas are also a source of plant protein and are rich in fiber.
5. Asparagus
In a cup of asparagus there are 3 mg of iron, equivalent to 16% of the daily value; in 100 g there are 2 mg of iron, 11% of the daily value.
Asparagus is also a source of vitamin K, they provide vitamin C and fiber.
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