5 Foods Rich In Iron

Published on: 27/05/2022 | Last Updated: 27/05/2022
5 Foods Rich In Iron

Normalization of blood circulation, maintenance of the pancreas, strengthening of the immune system - this is not a complete list of the importance of iron for the human body.

Normalization of blood circulation, maintenance of the pancreas, strengthening of the immune system - this is not a complete list of the importance of iron for the human body. It comes to us with food and therefore the importance of products that contain this trace element in large quantities is very great.

1. Liver


Every culinary specialist will tell you that the liver is the leader among animal products (especially pork) in terms of iron content. In addition, it is rich in macro- and microelements and is popular in cooking.

Liver pate with carrots and onions



pork liver - 500 g; pork fat - 2 tbsp. l.; onions - 2 pcs.; carrots - 1 pc.; ground nutmeg - 1/2 tsp; spices and salt to taste.

Remove the film from the liver, cut into pieces and fry over low heat with the addition of fat (not forgetting to salt). Peel, rinse and finely chop the vegetables. Put in the pan to the liver. Bring to half-readiness, cover with a lid and continue to fry, adding spices and nutmeg, until fully cooked (in total, about 25 minutes, so as not to “dry out” the liver). When ready, transfer everything to a blender and beat until smooth. Ready.

2. Mushrooms


Many varieties of mushrooms contain both minerals and vitamins of groups D, P. And in terms of iron content, they are in the top five (especially dry mushrooms). We offer to cook simple and fragrant soups with mushrooms.

mushroom chowder



dried mushrooms - 30 g; potatoes - 2-3 pcs.; barley - 120 g; onion - 1 pc.; carrots - 1 pc.; vegetable oil - 2 tbsp. l.; salt - to taste.

Mushrooms fill with water and send for 5-7 minutes in the microwave. Barley, salt, cook over low heat for about 30 minutes. Peel the carrots and onions, rinse and chop finely. Put in a pan with oil and fry until soft. Transfer the boiled barley to a colander and rinse. We carefully filter the water in which the mushrooms softened. We cut the mushrooms, put them in a saucepan, add water, mushroom water and put on fire. Add peeled and finely chopped potatoes after a few minutes, salt, add barley and cook until fully cooked.

3. Seaweed


Sea kale remains a very useful and most affordable marine plant. Along with vitamins A, E, D, it contains iodine, phosphorus, magnesium and other trace elements.

Seaweed Salad with Egg


sea ​​cabbage - 500 g; eggs - 4 pcs.; mayonnaise - 2 tbsp. l.; pepper and salt to taste.

Pickled (usually) cabbage cut into strips and put in a salad bowl. We cut boiled and peeled eggs arbitrarily, but finely. Add to cabbage. Season with mayonnaise, salt and pepper to your liking. We mix. Ready.

4. Dried apricots


Among dried fruits, dried apricots and prunes are rightly noted for their iron content. In addition to energy value, sugars, carbohydrates, they are widely used in culinary recipes. One of them is a trio: dried apricots, oatmeal, prunes.

A simple recipe for oatmeal with dried apricots and prunes


oatmeal (oatmeal) - 50-70 g; milk with a fat content of 2.5% - 250 ml; dried apricots - 3-4 pieces; prunes - 3-4 pcs.; sugar to taste.

Wash dried fruits well, finely chop if necessary. Bring the milk to a boil, dip the dried fruits into it. Boil for 5-7 minutes over low heat and add oatmeal or cereal. Cook until cooked, stirring, and add sugar as needed.

5. Hazelnut


Hazelnut (hazelnut, hazelnut) - in the forefront in terms of iron content. It contains the entire list of amino acids we need, as well as vitamins of groups A, C, E, B, it is indispensable in culinary business, especially in confectionery.

Hazelnut Cake


roasted nuts - 150 g; cream 10% - 200 ml; eggs - 3 pcs.; sugar - 150 g; butter -1 tbsp. l.; flour - 150 g; chocolate - tile (90 g); vanillin - a pinch.

Grind hazelnuts and leave a couple of spoons for sprinkling.

Beat the eggs, sugar and vanilla in a fluffy foam, gradually pouring in the cream (leave two tablespoons of cream for glaze). Mix the chopped nuts with flour and add to the egg-cream mixture. Beat with a mixer at low speed.

Pour the dough into a mold and bake in an oven preheated to 180 degrees for 40-50 minutes. After cooling the cake laid out on the wire rack, pour it with glaze made from chocolate, cream and butter melted in a water bath, and sprinkle the cake with chopped nuts on top.

Bon appetit!

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