This vegetable has more iron than spinach! Have you tried it?
When we think of foods rich in iron it's almost automatic to think of spinach. Popularized by cartoons and healthy eating culture, spinach has gained fame as an excellent source of this essential mineral. But did you know that there is a vegetable even richer in iron? And the best part: it could already be in your local market or supermarket, just waiting to be discovered!
The nutritional power of cabbage
Cabbage (and especially Kale) is the vegetable that surprises by surpassing spinach in the amount of iron per serving. Rich in various nutrients, kale is a real nutritional powerhouse - and one that is often underestimated.
In 100g of raw kale, there are approximately 2.5 mg of iron, while the same amount of spinach offers around 2.1 mg. Although the difference may seem small, it is significant when we think about the daily diet and the variety of dishes in which kale can be used.
Why is iron so important?
Iron is an essential mineral for the production of hemoglobin, which is responsible for transporting oxygen in the blood. Iron deficiency can cause anemia, fatigue, weakness and difficulty concentrating. It is therefore essential to ensure a good intake of the mineral, especially for women, pregnant women, children and people on restrictive diets.
How to improve the absorption of vegetable iron?
It's important to remember that iron of plant origin (non-heme) has a lower absorption rate than iron of animal origin. However, there is a simple tip to improve its absorption: combine it with foods rich in vitamin C, such as oranges, lemons, strawberries, acerola or tomatoes.
For example: try seasoning kale with lemon or serving it with a citrus fruit salad.
Delicious ways to eat cabbage
Kale's versatility is another point in its favor. Here are some ideas for including it in everyday meals:
- Kale sautéed with garlic and olive oil as a side dish.
- Green juice with kale, lemon, apple and ginger.
- Baked kale chips baked in the oven with a touch of salt and olive oil.
- Soups and nutritious broths with chopped kale.
- Smoothies for breakfast or post-workout.
Kale vs Spinach: Which one to choose?
In fact, you don't have to choose just one. Both are great foods, rich in iron, fiber, antioxidants and vitamins such as A, C and K. The ideal is to vary your consumption and enjoy the benefits of each. But now that you know that kale can have even more iron than spinach, it deserves a special place on your plate.
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