Cibi ricchi di ferro

Il ferro è indispensabile per la salute del nostro corpo e si assume attraverso la dieta, quindi scopriamo quali sono i cibi ricchi di ferro a cui fare attenzione a tavola. Una carenza di ferro può portare all’anemia ma possiamo prevenirla ed evitarla con una maggiore attenzione a quello che mangiamo.

cibi ricchi di ferro

In generale il fabbisogno quotidiano di ferro per una persona adulta sana si attesta a 10 mg per un uomo e a 18 mg per una donna. C’è da considerare che il corpo assorbe tra il 10% e il 15% del ferro che assumiamo con gli alimenti, circa la metà se l’alimento è un vegetale. Si potenzia l’assimilazione invece se al ferro aggiungiamo vitamina C.

Carne rossa magra

Tra i cibi più ricchi di ferro c’è indubbiamente la carne rossa magra.

carne rossa ferro

Pollo e tacchino

Tra le carni bianche pollo e tacchino sono ricchi di ferro.

tacchino ferro

Salmone, tonno e merluzzo

Salmone, tonno e merluzzo hanno buone quantità di ferro tra il pescato. Negli alimenti fin qui citati il ferro è in forma di ione ferroso e viene assorbito direttamente dall’intestino.

merluzzo ferro


Negli alimenti di origine vegetale come legumi e cereali, principalmente lenticchie, si trova invece lo ione ferrico che viene assimilato se abbinato alla vitamina C o alla cisteina, un aminoacido contenuto sia nelle carni che nel pesce.

legumi ferro


Gli spinaci com’è noto sono tra gli alimenti vegetali più ricchi di ferro ma vanno abbinati a vitamina C o cisteina per potenziarne l’assorbimento. Rallentano invece l’assorbimento del ferro gli alimenti ricchi di fibre, i latticini, caffè e tè.

spinaci ferro

Photo Credits | Joshua Resnick / MaraZe / diamant24 / Africa Studio / Zerbor / Dionisvera /

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