How to increase iron levels naturally?

¿Cómo aumentar los niveles de hierro naturalmente?
Iron is a component of hemoglobin, which is responsible for transporting oxygen, the lack of iron in the body arise different ailments such as fatigue and anemia, the bad mood, weakness, headache and concentration problems.
People who are more exposed to low levels of iron are those who donate blood frequently, those having gastrointestinal problems that will hinder the absorption of nutrients from food, people with ulcers, pregnant women, or who suffer menstrual periods long term.
vitamina C
There are two types of iron, which is in plant foods and what is found in animals, the latter is absorbed to a greater extent than the first. Then we will show you which foods are needed in our daily diet to consume iron that your body needs, some foods do not have lot of iron but if it is supplemented with vitamin C this will favour the absorption of iron in the body.

Whole grainsCereales integrales vs cereales refinados

Cereals bring high levels of iron, however it is better that it be supplemented with foods that contain vitamin C as the orange juice or lemon, as fiber and its plant origin reduce absorption.


The meats that have more iron are beef, pork, lamb, chicken and Turkey meat, these foods give you a high amount of iron in our body, since we eat them daily.



Speaking of fish, those containing high levels of iron are: tuna, oysters, sardines and trout.


Lentils are a good source of fiber, although its absorption is less than the the iron contained in meats, is still a food recommended for the prevention of anemia and other health problems.

Green vegetables


Spinach and chard you can give us a bit of iron, its amount is not much but to be consumed daily if brings notable benefits in the body. They can be complemented with citrus rich in vitamin C.


The cumin, oregano, basil, cinnamon powder, black pepper, paprika powder, among others, are carriers of iron, clear that these spices you add to other foods that provide you a balanced diet.

Dried fruits

Frutos secos

Walnuts, pistachios, almonds and other nuts are recommended for the absorption of iron, but its content is under which it is necessary to complement it with vitamin C.

Recipes to incorporate iron in your diet


Trout with chimichurri sauce and mango


  • 1 cup fresh parsley
  • Cilantro
  • 3 egg onions
  • 1 ripe sliced mango
  • 3 trout without scales or spines
  • Oil
  • 3 cloves of garlic.


Mix parsley, cilantro and two onions in a blender, pour this mixture into a bowl and incorporate the handle.
In a large skillet with oil, you add garlic, and a trout, cook it for 3 minutes each side, fold it and bathe it mix not that we did the dressing.



  • 1 egg
  • 2 tablespoons of milk
  • ¼ of butter
  • 1 cup whole wheat flour
  • 1 tablespoon yeast
  • Half a cup of oatmeal
  • A tablespoon of ground cinnamon
  • Sugar to taste
  • Chocolate seeds or nuts


You precalientas the oven to 175 ° C, into a mold hot butter until tender, whisk the egg with the sugar and milk until dough is foamy, add the flour, yeast, cinnamon, oats and chocolate or nuts. Grease a tray and place dough balls, let bake for 15 minutes.
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