As a runner you need a lot of iron: it is important for the formation of hemoglobin, which carries oxygen through your blood. And your muscles need that oxygen to make efficient use of energy. In other words: running. So you benefit from getting enough iron from your diet. What contains a lot of iron?
What does iron contain?
With a varied and healthy diet you can get a lot of iron from your diet, but an iron deficiency is still lurking among endurance athletes. Watch for these symptoms of an iron deficiency. There are two forms of iron: heme iron is found in most animal products and non-heme iron in animal and vegetable products. The body can generally absorb heme iron better.
What can you eat if you have an iron deficiency?
In the event of an iron deficiency, it is of course important that you eat food with a lot of iron, but you also want to ensure that iron from your diet is properly absorbed. Extra vitamin C makes it easier for your body to absorb iron. Ideally, you always want to combine an iron-rich breakfast with foods high in vitamin C, such as fruit or vegetables.
Research also shows that the time of your meal affects the absorption of iron. With these tips you ensure that your body absorbs as much iron as possible from your diet.
Which foods contain a lot of iron?
This contains a lot of iron:
red meat (steak, beef) lamb, chicken, fish eggs tofu legumes (lentils, kidney beans) nuts, kernels and seeds (cashews, sesame seeds, pistachios) green vegetables (spinach, bok choy, Swiss chard, kale) bread and wholemeal products
Here you will find even more inspiration for tasty iron-rich snacks.
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2023-08-24 11:18:13
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