Iron: A Vital Mineral for Health
Iron is a fundamental component in the functioning of the human body, being key in the production of hemoglobin. This protein, present in red blood cells, is responsible for transporting oxygen from the lungs to all the tissues of the body, which makes it an essential element for maintaining good health.
Unexpected Sources of Iron
Although many people think of lentils as the main source of iron, there are other foods that actually have much higher levels of this mineral. Among them, seafood stands out as a surprisingly rich option in heme iron, which is the form most easily absorbed by the body.
Seafood: The Treasure of Iron
Clams and cockles are exceptional examples of iron-rich foods. Per 100 grams, clams can offer up to 28 milligrams of iron, far exceeding the recommended daily amount for an adult, which varies between 8 and 18 milligrams depending on age and gender. Other shellfish also contribute significant amounts of this mineral, reaching up to 24 milligrams per 100 grams.
Comparison with Vegetable Sources
On the other hand, lentils, which are a source of non-heme iron, contain approximately 3.3 milligrams of iron per 100 grams. Although they are a nutritious food, especially beneficial for those following vegetarian diets, the iron they provide is less bioavailable, meaning that the body does not absorb it as efficiently as iron from animal sources.
Improving the Absorption of Vegetable Iron
To optimize the absorption of non-heme iron, it is suggested to accompany these foods with sources of vitamin C, such as red peppers or lemon juice, since these nutrients can significantly improve the bioavailability of iron.
Other Rich Sources of Iron
In addition to seafood, beef liver is another excellent source of iron, providing approximately 6.2 milligrams per 100 grams. Red meats and certain fish, such as tuna and sardines, are also recommended for those looking to increase their iron intake.
The Importance of a Varied Diet
It is important to recognise that although lentils and other vegetables such as spinach and beans are valuable for health, they are not the richest sources of iron. Variety in the diet is key to ensuring an adequate intake of this vital mineral, highlighting the need to include seafood and other foods rich in heme iron to maintain optimal nutritional balance.
In a world where nutritional information is constantly evolving, it is essential to educate yourself on the best sources of iron. Doing so not only promotes individual health, but also encourages a more conscious approach to nutrition.