Cibi ricchi di ferro per combattere la stanchezza

Quali sono i cibi ricchi di ferro che si possono consumare per combattere la stanchezza? Questo nutriente è un macroelemento molto importante per riuscire a rimanere in buona salute: esso infatti è parte fondamentale degli elementi che compongono l’emoglobina, la proteina che porta l’ossigeno che noi respiriamo dai polmoni in tutto il corpo.

ferro contro la stanchezza

Alimenti ricchi di ferro da consumare

Ecco quindi che mantenere dei livelli giusti di ferro nel corpo è basilare per stare bene: secondo gli esperti il fabbisogno giornaliero per una persona sana si aggira intorno ai 14 mg al giorno e l’alimentazione può aiutarci nell’obiettivo di evitare la somministrazione di questo elemento attraverso i medicinali.

Dobbiamo inoltre ricordare una cosa, ovvero che quando si parla di questo minerale nei cibi è importante fare una distinzione tra ferro eme e ferro non-eme: il primo è più facilmente assimilabile da parte dell’organismo e si trova all’interno di cibi di origine animale. Esso è contenuto ad esempio nella carne di tacchino, nel prosciutto, nel fegato ma anche nella bresaola e nei molluschi.

Il ferro non-eme è invece quello presente all’interno degli alimenti di origine vegetale. Quelli che ne contengono di più sono i cavolini di Bruxelles, il cioccolato, gli spinaci, la frutta secca e ancora i cereali integrali e la farina di soia. Anche legumi possono essere una buona fonte di ferro non-eme ma bisogna tenere da conto che l’assimilabilità del ferro di origine vegetale è più bassa di quello contenuto nei cibi provenienti dagli animali.

Vitamina C importante per assimilare ferro

alimenti ricchi di ferro

Come rendere più assimilabile Il ferro? E’ molto più semplice di ciò che si creda: basta infatti abbinare le fonti alimentari di questo minerale a cibi che contengano una buona dose di vitamina C, basilare per la sua fissazione. Come illustrato in precedenza, è possibile mantenere una alimentazione varia e sana che possa allo stesso tempo concedere di rimanere in forma tanto quanto di assimilare il ferro che  serve per combattere la stanchezza. Il rapporto tra questa sensazione e il ferro sta nel fatto che se si hanno nel sangue dei livelli di ferro bassi non vi è un trasporto sufficiente di ossigeno ai vari tessuti del corpo.

Un problema che si rivela molto pericoloso soprattutto in specifiche situazioni: pensate ad esempio a una donna in gravidanza che per mancanza di ferro può rischiare addirittura di partorire in anticipo. Un consiglio: per evitare che il ferro, soprattutto quello non-eme, possa trovare difficoltà a essere assorbito è importante evitare la combinazione con alimenti ricchi di calcio.

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