Il ferro è un minerale molto importante per il nostro organismo. Quali alimenti dobbiamo scegliere per poterlo assumere in quantità sufficienti a sostenere il nostro benessere?
Dove possiamo trovare il ferro
Se abbiamo bisogno di incrementare le quantità di ferro nel nostro organismo, il primo alimento al quale dovremmo rivolgerci è il fegato. Sebbene si tratti di un cibo non molto amato in generale, soprattutto se di origine bovina il fegato può fornirci importanti quantità di ferro eme. Ne contiene circa 6,5 milligrammi per ogni 100 grammi ed è ricco allo stesso tempo di vitamina B12 e vitamina A.
Il vero problema per quanto riguarda questo alimento, se non lo si apprezza, è il sapore. Può essere cucinato con cipolle o accompagnato da altre verdure dolci che possono mitigarne il sapore ferroso.
Un altro alimento ricco di ferro sono gli spinaci. Parliamo di una verdura a foglia verde coltivata praticamente in tutto il mondo, anche se originaria dell’Asia centrale. Possono essere consumati sia crudi che cotti e sono reperibili, sia freschi che congelati, in qualsiasi stagione. La quantità di ferro al loro interno è pari a 2,7 milligrammi per 100 grammi. Anche le lenticchie possono rispondere a questa esigenza.
Esse rappresentano la base di molte ricette vegane e contengono 3,3 milligrammi di questo minerale per 100 grammi. In questo caso però si tratta di ferro non eme. Muovendoci su tutt’altro spettro possiamo trovare buone dosi di ferro anche nella carne rossa magra, proveniente da ovini e bovini. Anche in questo caso si rimane intorno a 2,7 milligrammi per 100 grammi. Se opportunamente inserita in una dieta bilanciata possiamo permetterci senza problemi di mangiare almeno una volta a settimana questo tipo di alimento.
Presente anche nelle ostriche
A sorpresa, perché erroneamente non lo penseremo mai, ottime dosi di ferro al pari di quelle che troveremo nel fegato sono contenute nei fagioli bianchi. Si tratta di una varietà particolarmente diffusa negli Stati Uniti ma sono facilmente reperibili anche In Europa. Parliamo in questo caso di 3,7 milligrammi per 100 grammi. Rimanendo sui legumi anche i ceci contengono ferro, in questo caso non eme, pari a 2,9 milligrammi su 100 grammi.
Questo minerale è presente anche nei semi di zucca e nelle ostriche. In questo caso va detto in quantità davvero industriali rispetto ad altri alimenti se pensiamo che ve ne sono 8,8 milligrammi nei primi e 7 milligrammi circa nelle seconde. Certo una dieta a base di ostriche non è propriamente sostenibile a livello economico, ma in caso di necessità di questo minerale si può pensare di concedersi un piccolo lusso.
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