The iron is a mineral in the body that is essential for it to stay healthy. For this reason, it is important to have the correct levels of the mineral in the body, since the lack of iron can generate different disorders, such as anemia.
The function of iron is to combine with oxygen to generate hemoglobin, which is responsible for transferring oxygen from the lungs to the rest of the organs. Then, when the amount of iron present in the body is insufficient, the amount of hemoglobin required is not formed, which means that the oxygen needed by the body is not captured in order for each organ to perform its function correctly .
Iron deficiency in the body brings symptoms such as fatigue, tachycardia, depression and reduction of the body’s defenses, so it is essential to have a good level of this mineral. That is why we want to offer you some Recipes to raise the iron, Although it is important to visit a doctor and perform checks if you have a low level.
Beans, soybeans, chickpeas and lentils are considered excellent foods if what is sought is Iron up Existing in the organism. Consumption of this nutrient, in adequate quantities, can greatly increase the existence of iron in the body and thus, benefit it to produce red blood cells indispensable to keep the body healthy. It is very important to know that this nutrient can not be mixed with calcium, since this makes it difficult to absorb.
So that you know a pleasant and healthy way to consume this important nutrient, we will offer you one of the richest Recipes to raise the iron Through lentils.
- 1 garlic clove.
- 250 grams of boiled lentils.
- 1 tablespoon oregano and 1 chopped parsley.
- 2 tablespoons of granulated whole oats.
- 2 eggs.
- Bread crumbs.
- Salt and oil.
You should place the lentils on a plate, preferably deep, to shred with a fork. Add the oregano and parsley and then lightly season with a little salt. Then attach the whole oats to get a consistent dough and you can mold it to taste, making the croquettes with your hands or with the help of spoons.
Place the breadcrumbs on a plate and in another bowl put the already beaten eggs. Pass the croquettes first on the plate with the beaten eggs and then the breadcrumbs. Then fry them with plenty of hot oil. When removing them from the fire, you must put them in paper napkins so that the excess oil is absorbed and you can consume them.
Chicken with Almonds
Almonds are an excellent source of iron, So it is highly recommended to consume them if you have a low level of this nutrient in the body. Several almonds may be taken in the morning every day to increase iron in the body; In addition, there are different recipes to raise the iron with almonds that are ideal to prepare.
- 200 grams of almonds.
- 4 chicken breasts.
- 2 carrots.
- 1 large onion.
- 4 tablespoons of sunflower oil.
- 4 tablespoons of soy sauce and 4 of sesame oil.
- Chicken soup.
- 1 teaspoon ground ginger and 1 garlic powder.
- 1 tablespoon of cornstarch.
First you must cut all the ingredients into slices of similar size. Place the chicken pieces in a bowl and add garlic powder, soy sauce and ginger to store in the refrigerator and let stand for about an hour.
In a wok place sunflower oil to brown the almonds and leave them reserved for later. In the same wok, without changing the oil, place the pieces of carrot over medium heat and cook them while stirring and add the onion, constantly moving the wok until they have a semi-crusty texture and remove it from the fire.
Add the onion and carrot to the sesame oil. Remove the chicken from the refrigerator and sauté over medium heat until it is cooked. Then pour chicken broth and when it is about to boil, add the cornstarch dissolved in a little water and the rest of the ingredients, including the almonds, and mix well. When the sauce is thick, remove from the heat, serve and enjoy a delicious dish with a good amount of iron.
Oysters, along with clams, cockles and mussels are Seafood with more iron content. These provide 7 milligrams of the nutrient per 100 grams, which makes these foods ideal for increasing the level of iron in the blood. For this reason, another of the recipes to raise the iron are the oysters to the parmesan.
- 10 oysters.
- 2 lemons.
- 1 garlic clove.
- 3 sheets of cheese.
It is preferable to buy the open oysters to start with the dish, or open them if they are closed. Take the largest amount of meat to each, place in a bowl and reserve the shells. In the bowl with the meat, add the juice of both lemons, grate the garlic, add a little salt and let it macerate for at least 40 minutes.
After this time, put the meat back into its shells with some of the juice left in the bowl. Cut the slices of cheese into four or a size that can cover all the meat and put a piece in each oyster. You should place the oysters in the oven, on medium heat for approximately 15 minutes, then serve and enjoy the food.
Veal liver encebollado
Another Recipes to raise the iron Most recommended is beef liver encebollado. This is because the viscera with more iron content are blood red blood sausage and veal liver, which have between 10 and 13 milligrams per 100 grams. In addition, it is iron of animal origin, which causes that it is absorbed very well in the organism.
- 500 grams of beef liver.
- 1 kg of onion.
- 1 tablespoon flour and 1 vinegar.
- 6 tablespoons olive oil.
- 1 / 2 pot of broth.
- 60 grams of cow’s milk.
- Salt, black pepper and milk.
To begin you must cut the beef liver in thin steaks and soak them in the milk for about 1 hour, then drain well and pass them for flour.
Cut the onions into thin slices and sauté with 60 grams of cow’s butter over low heat and remove when all the slices of onion are tender. To continue, add the broth and let it cook slowly, then add the salt, vinegar and black pepper to finish the sauce.
Then fry the liver until it is found with a good texture and place it in a fountain. Add the hot sauce on top of veal liver steaks and enjoy a delicious dish with lots of iron.
Spinach salad with walnuts and pineapple
Spinach is an excellent source of iron that has 4 milligrams per 100 grams, along with the chard are the two green vegetables with more content of this mineral, so it is highly recommended if you suffer from a Thew iron level In the body.
- 600 grams of spinach.
- 250 grams of nuts.
- 1 tablespoon of olive oil.
- 1 spoonful of mustard.
- 1 teaspoonful of sugar or sweetener.
- 3 pineapple wheels.
- 1 cebolla.
- Natural or pineapple-flavored yogurt.
- Raisins and dehydrated parsley.
Wash the spinach with vinegar no less than 10 minutes. Then cut the pineapple wheels into small squares, slice the onion into rings and grind all the nuts to place everything in a bowl and mix with the raisins.
Make the dressing with the chosen yogurt, mustard and parsley, with a little sugar and olive oil. When serving the mixture you must add the dressing to give more flavor to the spinach and to enjoy a totally healthy food.
This article is for information only, we have no power to prescribe medical treatments or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
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