Iron is a mineral essential for hemoglobin (the substance in the blood responsible for organism’s oxygen supply). Its lack can cause anemia.

The daily needs of this mineral are 10-15 mg for adults and 30 mg for pregnant women. It is important to know iron absorption is dependent on copper, cobalt, manganese and vitamin C. On the other hand iron is necessary for the proper metabolism of vitamins from the B group.

FOODS, RICH IN IRON

  • Thyme – dried and crushed 123.60 mg/100 g
  • Cardamom – powder 100 mg/100 g
  • Cumin – seeds 69 mg/100 g
  • Curry – powder 58.30 mg/100 g
  • Dill – dried 48.80 mg/100 g
  • Ginger – powder 46.80 mg/100 g
  • Celery – seeds 44.90 mg/100 g
  • Oregano – dried, powdered 44 mg/100 g
  • Bay leaf – dried 43 mg/100 g
  • Basil – dried 42 mg/100 g
  • Parsley – dried 41.50 mg/100 g
  • Cinnamon – powder 38.10 mg/100 g
  • Anise – seeds 37 mg/100 g
  • Garam masala 32.60 mg/100 g
  • Tarragon – dried, powder 32.30 mg/100 g
  • Chervil –dried 31.90 mg/100 g
  • Rosemary – dried 29.30 mg/100 g
  • Shrimps – dried 21.30 mg/100 g
  • Children pastes – rice based 20 mg/100g
  • Clams – canned 13 mg/100 g
  • Whole grain breakfast 11.70 mg/100 g
  • Mushrooms – dried 11.70 mg/100 g
  • Rabbit meat – steamed 10.80 mg/100 g
  • Cocoa powder 10.50 mg/100 g