Anemia is a very common disease that can occur in a light or serious form, so as to require specific therapies, adequate diets and the use of supplements. And seeing that in 50% of cases it is estimated to be caused by one incorrect supply, we suggest to focus on prevention at the table. Starting from an adequate intake of iron, whose deficiency is one of the causes of anemia due to an incorrect diet.
And if the grandmother's remedy that advises eating a good slice of liver is to be kept in mind, but without exaggerating with the doses, we want to propose an alternative to eat at will. The lentils, which in 100 g contain over 3 mg of iron, a good help in reaching the recommended quota of 10 mg per day.
Why combine them with foods that contain vitamin C
If one of the precious substances to counteract the onset of anemia is iron, we must also focus on its absorption. Introducing it in our body through foods that are particularly rich in fact, not enough to protect us from any risk. In particular, the iron contained in foods of vegetable origin such as legumes is said not eme and is more complicated to absorb compared to that present in lean red meat, turkey, chicken, and fish such as tuna, cod, salmon.
So who can we ask for help to make sure we benefit from the iron contained in lentils? First of all to the C vitamin present in citrus, kiwi, grapes, cabbage, broccoli, peppers, tomatoes and lettuce. But also to the cysteine present in foods like meat and fish, capable of duplicating and tripling the absorption of non-heme iron.
This therefore uproots the belief that the consumption of lentils or other legumes should not be associated with that of the best known animal proteins.
The positive effect of vitamin A in foods such as bright green, yellow and orange fruits and vegetables and egg yolk should also not be overlooked.
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Matches not to be made
Just as foods that optimize iron absorption exist, it is shown that others inhibit it. It is therefore inadvisable to combine the consumption of lentils with tannins contained in the coffee, chocolate and tea. Also an excess of fibers present for example in the Whole grains, could be a contraindication.
Our recipes
And now that we know that lentils are a great ally in preventing anemia, you just have to think about how to cook them. In the gallery we present over 40 perfect recipes to best enjoy them and insert them in our weekly diet.
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