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Iron is essential for the transport and use of oxygen. To consume it, we usually turn to products such as liver, meat, fish, seafood, legumes, nuts, cereals, egg yolk, etc. But certain foods, such as spices or plants, contain as much, or even more, than red meat!

Iron is present in foods in two forms: heme and non-heme. The first is exclusively present in foods of animal origin while the second is present in most foods, whatever their origin, animal or plant. The absorption rate of heme iron is higher than that of non-heme iron. According to ANSES, “iron is necessary for the transport and use of oxygen by red blood cells, as well as for the functioning of certain enzymes”. In a healthy person, the balance between iron intake and loss is well regulated.

Certain people such as infants, children, pregnant women, those with menstrual discharge or people with poor absorption of iron by the body, due to an infection for example, have greater needs. And if we find a lot of it in red meat, know that it is not the food that contains the most!

To avoid deficiencies and the symptoms that go with them, it is important to consume iron daily. And if you’re not a fan of red meat, alternatives exist. So, certain foods are rich in iron. It’s the case :

  • cumin: the spice contains 66.4 mg of iron per 100 g. It also has anti-inflammatory properties;

  • thyme: the aromatic plant contains 124 mg of iron per 100 g;

  • chocolate: the higher the cocoa content, the richer the chocolate is in iron;

  • soy: it is one of the most common alternatives to meat. And for good reason, soya is rich in iron;

  • lentils: hot or cold, these legumes are particularly rich in iron;

  • peas: rich in iron, peas also help with good bone health;

  • olives: they contain 7.53 mg of iron per 100 g.

No more excuses to avoid stocking up on iron!


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