How can we obtain iron from food?

Some foods help increase iron stores.

For example, we can obtain iron from plant-based foods such as:

Soy
Roasted nuts: pistachios, almonds, hazelnuts, walnuts, cashews, pumpkin seeds
Lentils, chickpeas, beans, broad beans
Artichokes
Dates, raisins
Quinoa, oats, wheat germ
Seaweed (sea spaghetti, wakame, hiziki, dulse, nori, agar agar...)

We can also obtain iron from animal-based foods such as:

Clams, cockles, mussels
Anchovies
Black pudding
Eggs
Red meat, liver

Moreover, there are foods that help our bodies better absorb iron.

The greatest enhancer in iron absorption is vitamin C, which can be found in acerola, kiwi, orange, lemon, bell pepper, cherry, strawberry, tomato, or mango.

Some organic acids and vitamin A and Beta-carotene also help absorb iron, found in foods such as carrot, sweet potato, squash, papaya, tomato, or mango.

On the other hand, other foods inhibit iron absorption, such as:

Tea, coffee
Chocolate
Alcohol
Sesame seeds
Peanuts

SOME TIPS

	It is recommended to combine foods with a high iron content with foods rich in Vitamin C, Vitamin A, or Beta-carotene.
	It is advisable to consume coffee or tea between meals to avoid hindering the absorption of iron from other foods.
	Spacing out the consumption of dairy products (milk, yogurt, cheese...) from iron-rich meals is necessary as they can hinder iron absorption.
	Many herbs, such as thyme, cumin, oregano, bay leaf, and parsley have a high iron content. It is a good option to season meals with these herbs.

These dietary recommendations are for the general population. If you have any illness or nutritional imbalance, please contact a specialist.