Annvio‘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 is unrefined is recommended if you are afraid to have an inadequate intake of iron. But beware, choose whole grains without added sugar. Pay attention to the labels and choose your cereal 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, and 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 non-heme iron. 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 pâté 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 pâté provides an average of 9 mg of iron per 100 grams of product, and country pâté, 5.5 mg
If you have anemia, it is also advisable to eat poultry liver or duck breast.
100 g poultry liver pâté = 10.6 mg of iron.
Iron-rich meats list
| Iron-rich meats and sausages | [mg iron / 100 g] |
| Black pudding | 23 |
| Braised lamb kidney | 12 |
| Chicken liver | 10.6 |
| Duck confit Chicken | 9.4 |
| liver pâté | 9 |
| Beef | 7.6 |
| Kidney Lamb Liver | 7.5 |
| Pigeon | 6 |
| Roe Deer | 6 |
| Braised | 6 |
| Beef Other lamb meats | 2-5 |
| Country pâté | 5.5 |
| Pork | 5.3 |
| Kidney Veal | 5 |
| Liver | 5 |
| Duck | 5 |
| Breast duck fat | 4.5 |
| gras mousse | 4 |
| Roast Goose | 3.7 |
| Horse Meat | 3.5 |
| Roast duck | 3.4 |
| Pork liver pâté | 3 |
| Rabbit pâté | 3 |
Image Credit : Photo by Craig Dennis from Pexels
Anjana
