Our body needs a continuous supply of vital elements, one of which is iron, but which foods contain it in large quantities? Being an absolutely irreplaceable microelement for ensuring normal human life, it cannot be synthesized by the body itself and can only be supplied with food. How to choose the right recipes for dishes with iron deficiency.
The level of hemoglobin, which ensures the transportation of nutrients and oxygen to tissue cells, depends on iron. It is part of many enzymes, maintains immune protection, muscle and skin tone, participates in metabolic processes, affecting the health and growth of the body as a whole.
Iron is an element that helps blood carry oxygen throughout the body and performs a number of other important functions. Its deficiency leads to anemia. Proper consumption of the mineral with food can prevent the development of the disease or help in recovery.
Iron obtained from food is divided into two types: heme and non-heme. We obtain heme iron from animal products. But not all iron gets inside – only up to 35% is absorbed by the body. Non-heme iron is found in plant products, and up to 20% is absorbed from it.
(1) – “Iron is an essential nutrient, which means we must consume it in our diets. Fortunately, iron is found in a variety of foods, both vegetarian and non-vegetarian.”
What foods contain a lot of iron. How to choose the right recipes for dishes with iron deficiency.
Our diet contains almost all foods rich in iron.
Offal and meat (the highest content is in dark red fibers). Fish and seafood (higher concentration in caviar, mussels, oysters and tuna).
Cereals (buckwheat, oatmeal and pearl barley are the leaders among cereals in iron content).
Eggs (an additional advantage will be the high content of vitamins and unsaturated acids).
Bran and rye bread.
Dried fruits (raisins, dates, dried plums).
Legumes (beans, lentils, peas).
Fruits and berries (pomegranate, plum, apples, dogwood).
Vegetables and greens (asparagus, beets and broccoli).
What does iron absorption depend on?
Our body is capable of absorbing only 1/10 of the iron contained in food, since there are a number of factors that affect the absorption of this microelement. Simultaneous consumption of food containing ethanol, phosphates, albumin, caffeine or soy protein reduces iron absorption. To neutralize their effect on the absorption process to some extent, it is recommended to include in the diet dishes rich in vitamin C, fiber, succinic and citric acid.
High iron dishes
Cod liver salad. How to choose the right recipes for dishes with iron deficiency.
Cod liver and vegetable salad is the unique taste of cod liver, shaded by a fragrant vegetable aroma. The salad is ideal for both a festive table and light snacks.
Ingredients:
Cod liver 5.29oz
Pickled cucumber 1 pc
Onion 1 pc
Potatoes 2 pcs
Green onions 2 tablespoons
Parsley 2 tablespoons
Mustard 1 teaspoon
Vinegar 1 teaspoon
Salt, pepper to taste
Water 1 cup
Instructions:
Wash the potatoes and boil them in their skins until tender. Leave to cool. Peel the onion and cut into half rings.
Mix the vinegar with sugar, pour in hot water and stir until dissolved. Then pour over the onion and leave to marinate for 20 minutes, stirring occasionally. Drain the brine, rinse and squeeze out the vinegar.
Finely chop the green onions and parsley, cut the cucumber into thin half rings.
Peel the potatoes and cut into cubes. Place on a plate, top with cucumbers and pickled onions.
Lightly mash the liver with a fork and spread on the onions. Sprinkle with parsley and green onions. Add mustard to the liver oil, mix and pour this dressing over the salad.
Warm salad with pomegranate and chicken. How to choose the right recipes for dishes with iron deficiency.
Today we are preparing a healthy salad. What could be more healthy! It contains protein, phosphorus, ascorbic acid, fruit acids, vitamins, fiber, microelements and much more.
Ingredients:
chicken breast 17.64oz
sweet apples 8.82oz
arugula 1.76oz
spinach 1.76oz
pomegranate 1 pc
olive oil 1 tablespoon
salt, black pepper to taste
For dressing:
vegetable oil 2 tablespoons
mustard 1 tablespoon
apple cider vinegar 2 teaspoons
salt, black pepper to taste
Instructions:
Cut the chicken fillet into strips. Place in a bowl, add a little vegetable oil, salt and pepper. Mix and set aside for 5-10 minutes. Rinse and dry the greens. Peel the pomegranate and separate into seeds (should be about 5.29oz).
Put the mustard in a bowl, add vinegar, oil, salt and pepper. Stir until smooth.
Heat a little oil in a frying pan (preferably a grill, so that the chicken gets its characteristic stripes) and fry the chicken breast until it browns.
Wash the apples and cut into quarters. Remove the core and cut into thin slices without peeling. Put the arugula and spinach in a bowl, then some of the pomegranate seeds. Salt, pepper and mix. Arrange the apple pieces, chicken and the remaining pomegranate. Drizzle with dressing and serve.
#3. Broccoli salad. How to choose the right recipes for dishes with iron deficiency.
To prepare an amazing salad with an unusual composition of ingredients, you don’t have to wait for a special occasion. Broccoli, cauliflower, pine nuts, raisins, parsley combined with a light dressing – taste and health in one plate!
Ingredients:
medium head of cauliflower 1/2 pcs
small head of broccoli 1 pc
head of chicory 1 pc
pine nuts 1 tbsp
raisins 1 tbsp
For dressing:
vegetable oil 6 tbsp
lemon juice 3 tbsp
Dijon mustard 1 tbsp
bunch of parsley 1 pc
salt, pepper to taste
Instructions:
Divide broccoli and cauliflower into florets. Boil in boiling salted water in a saucepan – the cabbage should be moderately soft and crispy.
Soak raisins in half of the lemon juice. Cut off the stems of the parsley (do not throw it away), chop the leaves. Place the boiled cabbage in a bowl with ice and leave for a few minutes. Then drain the water.
Cut the cauliflower and broccoli stems into random equal pieces and boil them together with the parsley stems. When the vegetables are soft, drain the water into a bowl. Blend them with a blender, adding a little broth to make a velvety cream.
Add oil, lemon juice, mustard, nutmeg, salt and pepper to the blender glass. Beat again.
Fry the pine nuts in a frying pan until golden brown. Cut the chicory into thin strips and place on the bottom of a serving plate. Drizzle with a small amount of dressing. Put in the cauliflower and broccoli and drizzle with dressing again. Sprinkle the salad with pine nuts, raisins, parsley. Add salt and pepper if necessary.
#4. Tofu and seaweed soup. How to choose the right recipes for dishes with iron deficiency.
Tofu and seaweed soup is a low-fat diet dish, its calorie content depends on the amount of miso paste and tofu. The soup contains a source of vitamin K, manganese, copper, zinc, magnesium, and iron. It contains prebiotics and probiotics that can improve gut health and reduce the risk of colitis. Soy contains components such as lecithin, isoflavones, stigmasterol, and peptides.
Ingredients:
tofu 5.29oz
dried seaweed 1 tablespoon
garlic 3 cloves
soy sauce 2 tablespoons
sesame oil 2 tablespoons
water 2 cups
Salt to taste
Instructions:
Pour warm water over the seaweed and leave to swell for about 20 minutes. Rinse the cabbage, squeeze out and chop. Cut the tofu into cubes, the garlic into slices.
Heat the sesame oil in a deep frying pan or saucepan and fry the garlic for a few seconds. Then add the cabbage. Fry for 1-2 minutes. Pour in the water and bring to a boil. Add the tofu, salt and pepper. Stir and cook for about 5 minutes. Serve the soup hot.
#5. Pork liver cutlets. How to choose the right recipes for dishes with iron deficiency.
Soft and tender liver cutlets-pancakes from pork liver will be a wonderful lunch or dinner. They are easy to make and go well with any side dish.
Ingredients:
pork liver 17.64oz
egg 1 pc
onion 1 pc
starch 1 tablespoon
breadcrumbs 1 tablespoon
flour 1 tablespoon
Salt, pepper to taste
Instructions:
Soak the liver in salted water for 1 hour. Then drain the water, rinse the liver, dry, remove the film and veins. Cut the liver into large pieces and mince. Peel the onion and also mince.
Add the egg, flour, starch, breadcrumbs, salt and pepper to the onion and liver mixture. Mix well. The dough should be quite thick. If necessary, you can add a little flour or breadcrumbs. Leave to stand for 5 minutes. Heat a little oil in a frying pan. Spoon the dough into round patties. Fry until golden brown, 5 minutes on each side. Serve hot, best with a green salad and mashed potatoes. Bon appetit!
A healthy menu for iron deficiency consists of a variety of foods rich in vitamins and minerals necessary for increased production of hemoglobin and red blood cells.
(1) – Harvard Medical School; Foods high in iron: Incorporating high-iron foods into a healthy diet; By Jenette Restivo, Health Writer; Assistant Director for Digital Content Creation and Engagement, Harvard Health Publishing; January 31, 2024.
