L’ anemia è una malattia causata da un basso tasso di emoglobina nel sangue.
Esistono diversi tipi di anemia, causate da disfunzioni organiche di varia natura: la medicina convenzionale ritiene comunque che per combattere l’anemia siano necessarie l’assunzione di ferro, vitamina B12 e acido folico.
In particolare il ferro è un minerale indispensabile per il trasporto di ossigeno che avviene all’interno dell’emoglobina nei globuli rossi e nella mioglobina dei tessuti muscolari.
A questo proposito, in questo post vogliamo parlarvi di tutti quegli alimenti ricchi di ferro che aiutano a tenere sotto controllo i valori dell’emoglobina e, più in generale, anche per coloro che non sono afflitti da anemia, a mantenere costanti le percentuali di ferro nel sangue.
Bisogna, innanzi tutto, considerare che solo il 10% del ferro introdotto con la dieta viene assorbito dal nostro organismo, per cui le dosi in mg giornaliere consigliate sono di 10-20 mg (con un assorbimento effettivo di 1-2 mg).
Altra considerazione necessaria è che il calcio e il fosforo inibiscono l’assorbimento del ferro, così come teina e caffeina, per cui è buona abitudine imparare a consociare i cibi: la presenza di vitamina C ne favorisce l’assorbimento. Condite la vostra insalata con limone invece che con aceto!
In natura esistono moltissimi alimenti che nutrono di ferro il nostro sangue, la maggioranza li troviamo (che strano!) in frutta e verdura: da piccoli abbiamo imparato da Braccio di Ferro che gli spinaci fanno molto bene, ci danno forza proprio perché ricchi di ferro. In realtà, non sono gli unici vegetali ricchi di questo prezioso minerale, anzi a dirla tutta, 100 gr di spinaci contengono 2,9 mg di ferro contro i 9,0 mg dei fagioli borlotti secchi.
Gli alimenti che contengono interessanti quantità di ferro
Per 100 gr di prodotto
- Miglio
3,5 mg
- Lenticchie secche
8,0 mg
(ENGLISH VERSION)
Anemia is a disease caused by a low rate of hemoglobin in the blood.
There are different types of anemia, caused by organic dysfunctions of various kinds: conventional medicine, however, believes that iron, vitamin B12 and folic acid are required to fight anemia.
In particular, iron is an essential mineral for the transport of oxygen that takes place within the hemoglobin in the red blood cells and in the myoglobin of muscle tissues.
In this regard, in this post we want to talk about all those foods rich in iron that help to keep hemoglobin values under control and, more generally, even for those who are not afflicted by anemia, to keep iron percentages constant. in the blood.
First of all, consider that only 10% of the iron introduced with the diet is absorbed by our body, so the recommended daily mg doses are 10-20 mg (with an effective absorption of 1-2 mg).
Another necessary consideration is that calcium and phosphorus inhibit the absorption of iron, as well as theine and caffeine, so it is a good habit to learn how to associate food: the presence of vitamin C favors its absorption. Season your salad with lemon instead of vinegar!
In nature there are many foods that feed our blood with iron, the majority we find (how strange!) In fruit and vegetables: as children we learned from Braccio di Ferro that spinach does very well, it gives us strength because it is rich in iron . In fact, they are not the only vegetables rich in this precious mineral, in fact to be honest, 100 grams of spinach contain 2.9 mg of iron compared to 9.0 mg of dried borlotti beans.
Foods that contain interesting amounts of iron
Per 100 grams of product
Mile
3.5 mg
Dried lentils
8.0 mg
Buckwheat
4.0 mg
Durum wheat
3.6 mg
Dandelion
3.2 mg
Raw spinach
2.9 mg
Green radicchio
7.8 mg
The fantastic 4: the rich aromatic spices will iron you against anemia
But it’s not over here. There are, in fact, four incredible aromatic herbs that amaze with their iron content.
I am the thyme with its 123 mg per 100 gr; the basil has 89, follows the mint with 87 and closes the marjoram with 82 mg per 100 gr.
Thyme is a formidable super spice both for iron intake and for its effectiveness against colds.
Basil as well as giving an excellent fragrance to our dishes is very useful for those with iron deficiencies.
Mint, in addition to being a powerful natural anti-inflammatory, can remove annoying insects and fight anemia if taken regularly.
With these 4 aromatic herbs, as well as cooking excellent dishes, tasty oleolites and pestos, you can dry them for the winter and prepare an excellent herbal tea every day.
The opinion of Dr. Roberto Gava on anemia, iron and vegetables
It is said that plant foods are not able to bring adequate amounts of iron to the body because the absorption of vegetable iron is scarce. This is NOT true because it depends on how we eat, how much we care about the quality of our food.
In fact the iron contained in the plants (not haem iron) can be absorbed well if it is taken together with foods rich in vitamin C such as lemon, tomatoes, oranges, raspberries, peppers, kiwis, but also vegetables fresh and many others.
Apart from iron from plants, there are many other iron-rich plant foods, such as vegetable seeds (hemp, flax, sunflower) but also legumes especially red lentils.
A small attention could be to give the children small red peeled lentils, after weaning of course, which they take by drinking some water with lemon juice (and therefore vitamin C which allows the absorption of this iron)
In this regard I would also like to mention that the iron of meat is instead an iron, clearly much more bio-assimilable by our body (therefore more effective in anemia), but it is an iron that is also loaded with side effects.
Indeed, the damage of the flesh, from the tumor point of view, is believed to be attributable to heme iron and therefore care must be taken not to eat too much meat also from this point of view.
SOURCE: Ambientebio (Gino Favola)
[…] Previene le malattie cardiovascolari. E non solo: il cachi favorisce anche l’assorbimento del ferro. […]
[…] Previene le malattie cardiovascolari. E non solo: il cachi favorisce anche l’assorbimento del ferro. […]