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 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 pudding23
Braised lamb kidney12
Duck confit 
liver pâté9
Kidney Lamb Liver7.5
Roe Deer6
Beef Other lamb meats2-5
Country pâté5.5
Kidney Veal5
duck fat
gras mousse4
Roast Goose3.7
Horse Meat3.5
Roast duck3.4
Pork liver pâté3
Rabbit pâté3

Image Credit : Photo by Craig Dennis from Pexels

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