The best basic recipes rich in iron to avoid anemia

Whether due to ignorance or not, when the intake of the mineral is not enough, the dreaded anemia arrives

Consuming nutrients in the daily diet is a task that requires involving all healthy foods on a day-to-day basis. When it comes to iron, it is often a problem to meet the requirements of the body.

Whether due to ignorance or not, when the intake of the mineral is not enough, the dreaded anemia arrives; but when there is an excess, the risk of hemochromatosis is in force.

Now, it should be noted that to prepare a menu rich in iron, it is important to know its sources according to its origin.

On the one hand, there is heme iron, which is acquired through animal meat; being the ones with the greatest contribution to the viscera like the liver. The iron provided by these foods is quickly absorbed.

The opposite occurs with non-heme iron, whose sources are of plant origin, especially legumes.

However, these need extra help, because the mineral provided by them is not assimilated quickly. The solution to this is to consume drinks rich in vitamin C to facilitate its absorption.

Now, in case you don't know how you can mix these foods, we suggest you read the following basic recipes carefully.

Basic recipes rich in iron


Lentils are one of the legumes most consumed since its flavor is adaptable and it is a food rich in proteins and minerals; being among them iron.

However, its content is not that high, but do not be discouraged that you can use it to finish supplementing the diet.

Remember that to absorb it well, the intervention of vitamin C is necessary.


  • 1/2 kilo of lentils

  • 1 tomato

  • 1 piece of blood sausage

  • 1 piece of chorizo

  • 1 onion

  • 2 bay leaves

  • 1 green pepper

  • 1 red pepper

  • 6 cloves of garlic

  • Saffron thread

  • Pepper

  • Olive oil

  • Water and salt


  •  Soak the lentils for a couple of hours. Place all the ingredients in a pot and cook over low heat. Once they are tender, take advantage of and remove the onions and peppers to blend them. Then incorporate them back into the soup.

Spice bread

It is a healthy and nutritious option to absorb iron at snack times.

Best of all, you can accompany it with natural creams and jams.


  • 250 grams of brown sugar

  • 125 grams of honey

  • 190 grams of rye flour

  • 190 grams of loose flour

  • 25 grams of yeast

  • 150 grams of milk

  • 150 grams of eggs

  • 15 gram of spices (to the taste of each diner)

  • Pepper

  • Nail

  • Coriander


Mix the honey, milk, and sugar until everything dissolves.

Mix the two flours with the yeast and place them in a bowl.

Proceed to gradually add the milk and knead the mixture; while at the same time you integrate the eggs. Handle the dough for five minutes to activate the yeast.

Let the dough rise for the necessary time. You will know when it is ready because it will have doubled in size. Knead again and this time place the dough on a previously greased tray. Let it rise again. Cook in a moderate oven or 165 ° C for 40 minutes.

Beef liver stewed with onion

As we said previously, the liver is a really abundant source of iron, which also provides the body with other minerals and nutrients.

If you want to cook it, we advise you to choose to give it a slightly salty flavor, or else it will not be pleasant to the palate.


  • 4 liver fillets 1 kilo of onion Flour 8 tablespoons of olive oil Pepper and salt


Heat the oil in the skillet and sauté the onion until golden brown.

Take advantage of seasoning to taste.

Remove the onion from the pan and sauté the floured liver fillets instead.

Add the onion and finish cooking.

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