We present five foods containing iron, because: If you want to prevent iron deficiency, you do not necessarily have to resort to chemical preparations.
Iron deficiency can occur, especially during pregnancy and with a vegan or vegetarian diet. However, there are a few foods that are particularly high in iron that can make taking supplements unnecessary.
If you suffer from histamine intolerance, see the last paragraph for some iron-rich foods that are low in histamine.
Foods with a particularly high iron content: legumes
For a long time, legumes were wrongly considered unattractive “poor man’s food”, because they are not only vegan protein suppliers, but also contain a lot of iron.
Whether beans, peas or lentils: there is an immense number of legumes that can be used to conjure up a variety of delicious dishes – for example soups, salads, side dishes or even vegan spreads.
However, since they can also inhibit iron absorption, it is important to take them in an acidic environment or together with vitamin C – for example in combination with vinegar or lemon juice.
Iron-rich breakfast with oatmeal
You can already do something good for your body at breakfast with muesli or breakfast porridge, because oatmeal is also one of the iron-rich foods (according to the US Department of Agriculture: 4.25 milligrams per 100 grams). You can increase the iron content even more if you supplement your muesli with sugar beet syrup or nuts.
Please be careful here too: coffee or black tea inhibit iron absorption. The calcium in milk also makes it difficult for your body to absorb the iron. A glass of orange juice, on the other hand, promotes iron absorption because of the vitamin C it contains. For your iron-rich muesli, this means that you could eat it with orange juice or oat milk.
Nuts and Oilseeds: Foods high in iron
Pumpkin seeds, sesame, pistachios, flaxseed and sunflower seeds are a suitable addition to salads and mueslis – or even on their own as a snack in between. They have the highest iron content of the foods presented here.
Green vegetables – iron-rich food and rich in vitamins
Spinach, broccoli, lamb’s lettuce or arugula provide slightly less iron than the other foods presented. However, they can be absorbed particularly well by the body thanks to the vitamin C contained in the vegetables themselves. In addition, you can eat vegetables in larger quantities without any problems. And finally, it contains many other vitamins and ingredients (e.g. fiber) that are good for your health.
Sugar beet syrup – a sweet source of iron
The dark, viscous sugar beet syrup – also known as molasses – is ideal for baking, as a vegan alternative to honey in muesli or on bread rolls. Just one or two teaspoons have a great effect. Of course you should not overdo it, because too much sugar is not healthy. But as a tasty supplement, this iron-rich food comes highly recommended.