The fundamental role of iron in human health
Iron is a vital nutrient that contributes to a number of essential functions in the body, including the production of hemoglobin, which is responsible for transporting oxygen through the circulatory system. Without an adequate level of iron, the body can experience symptoms such as fatigue and weakness.
Seafood: an exceptional source of iron
Many may think that lentils are the best choice for iron, but in reality, shellfish such as clams and cockles are much richer in this mineral. The heme iron found in these molluscs is more easily assimilated by the body than the non-heme iron present in plant sources.
Amount of iron in shellfish
For example, in just 100 grams of clams, you can find up to 28 milligrams of iron, which far exceeds the recommended daily needs for adults, which vary between 8 and 18 milligrams depending on age and the sex Cockles are also a great option, with a content that can reach up to 24 milligrams per 100 grams.
Comparison with vegetable sources
In contrast, lentils provide approximately 3.3 milligrams of iron per 100 grams. Although they are a very beneficial food, especially for those following a vegetarian or vegan diet, the iron they provide is less bioavailable, meaning the body cannot absorb it as effectively.
Improve the absorption of vegetable iron
To help its absorption, it is recommended to combine sources of non-heme iron with foods rich in vitamin C, such as red pepper or lemon juice. This vitamin can significantly enhance the body’s ability to assimilate iron.
Other sources of iron to consider
In addition to seafood, beef liver is another excellent source of iron, with approximately 6.2 milligrams per 100 grams. Red meats are also high in heme iron content, as well as some fish such as tuna and sardines.
The importance of a balanced diet
While lentils and other plant foods are valuable for their iron supply, they are not the richest sources available. Shellfish, such as clams and cockles, are positioned as leaders in iron content, highlighting the importance of maintaining a varied diet to ensure an adequate intake of this essential mineral.