Unusual fatigue, headaches, shortness of breath… All of these ailments may mean an iron deficiency.
This trace element is essential for the proper functioning of the body. It participates in the transport of oxygen in the blood. In case of lack, nutritionists recommend red meat or offal. But many plants contain it.
This spice with a very strong flavor is very rich in iron. It contains 66.4 mg of iron per 100 g of spices against 19.1 mg for curry according to ANSES. It also has anti-inflammatory properties. With a carrot salad, it’s delicious.
This aromatic plant, recognizable by its powerful fragrance, is a very important source of iron. A portion of 100g in dried form contains nearly 124 mg according to ANSES. But be careful not to have too heavy a hand: the recipe may suffer the consequences.
Gourmands will turn to this solution. They will prefer dark chocolate which has more iron. The higher its cocoa content, the more it will contain. A small square in case of fatigue is recommended.
It is one of the most popular meat alternatives for vegetarians. Soy also contains unsaturated fats, which are more recommended than saturated fats from animal products. It is consumed in the form of milk, shoots or even tofu with some spices.
Legumes are rich in iron. Lentils are the perfect example. Especially since they can be eaten both hot and cold. A coral lentil soup topped with a spoonful of cream and a few sprigs of parsley will have its small effect.
Cooked with small carrots, peas often evoke childhood. They have many benefits, so it would be wrong to deprive yourself of them. They contribute to bone health and also contain a lot of iron. Gourmets recommend cooking it with a leaf of lettuce to add a touch of bitterness. And for variety, they can also be cooked mashed.
As for seeds, sesame is an excellent source of iron. We count 14 mg of iron per 100g. Do not hesitate to pour a few pinches on a salad, cold meat or raw fish.