Iron-rich meats

‘Iron is a mineral that serves important functions in your body, but many people don’t get enough. Here is a list of healthy iron-rich meats.

Iron-rich cereals

The wholegrain unrefined is recommended if you are afraid to have inadequate intakes of iron. But beware, choose whole grains without added sugar. Pay attention to the labels and choose yourΒ cerealΒ brand well: those on the market are often too high in sugar.

100 g of cereals = 13 mg of iron

Hemp seeds, rich in iron

The hemp seeds are native to Central Asia but also Central America, Africa, China, India, and the Middle East. They contain all the fatty and amino acids essential for our well-being. But also vitamin E, dietary fiber, and minerals: calcium, iron, magnesium, zinc.

Hemp seeds are known to lower cholesterol and heal the skin.

Sesame is rich in iron

 The whole sesame seed is a good source of iron non-heme. A powerful antioxidant, sesame also provides the body with vitamin E, a vitamin with a cardioprotective role.

100 g sesame = 14 mg iron

Lamb, source of iron

Lamb meat is a good source of iron. More precisely, the kidney of lamb is a dish relatively rich in heme iron, just like lamb liver, and other offal such as kidneys of beef and pork or chicken and veal livers.

The lamb also provides the body with essential nutrients such as phosphorus and zinc in large quantities, as well as vitamins such as vitamins B2, B3, and B12.

100 g lamb kidney = 12 mg iron

Iron-rich pΓ’tΓ© of all kinds

For those who do not know how to cook organ meats, or who do not like them, liver pate is a good alternative. It is a food very rich in iron, tasty and easy to consume. Indeed, poultry liver pΓ’tΓ© provides an average of 9 mg of iron per 100 grams of product, and country pΓ’tΓ©, 5.5 mg

If you have anemia, it is also advisable to eat poultry liver or duck breast.

100 g poultry liver pΓ’tΓ© = 10.6 mg of iron.

Iron-rich meats list

Iron-rich meats and sausages[mg iron / 100 g]
Black pudding23
Braised lamb kidney12
Chicken 
liver
10.6
Duck confit 
Chicken
9.4
liver pΓ’tΓ©9
Beef7.6
Kidney Lamb Liver7.5
Pigeon6
Roe Deer6
Braised6
Beef Other lamb meats2-5
Country pΓ’tΓ©5.5
Pork5.3
Kidney Veal5
Liver5
Duck5
Breast
duck fat
4.5
gras mousse4
RoastΒ Goose3.7
Horse Meat3.5
Roast duck3.4
Pork liver pΓ’tΓ©3
Rabbit pΓ’tΓ©3

Image Credit : Photo by Craig Dennis from Pexels

You may also like...

Leave a Reply

Your email address will not be published.