Iron is one of the essential minerals for the proper functioning of our body. ﾠTherefore, a deficit of it could have serious health consequences. ﾠIn addition to vitamin supplements, iron intake through diet is one of the most common ways to combat anemia. ﾠIron promotes correct breathing to facilitate the transport of oxygen to tissues and causes blood to flow at an appropriate pace. ﾠIt serves to activate the group B vitamins, and stimulates immunity and physical strength, since one of its main functions is to oxidize glucose for energy. ﾠFurthermore, it is essential for the formation of muscle proteins, red blood cells and bones. ﾠChildren, adolescents and pregnant women are the people who need a greater amount of iron. ﾠIt is therefore one of the most important for the proper functioning of the body. The lack of this mineral is known as anemia, and is one of the most widespread nutritional disorders worldwide, both rich and poor countries. And this lack may be due to three causes: insufficient dietary intake or when a significant loss of it occurs (such as bleeding or menstrual losses of women). ﾠEach person absorbs iron more or less depending on the iron content is in your diet (plant or animal), the amount of iron that takes deposits (such as liver) and the need for your body to form blood cells Red (an athlete take more than a sedentary person). ﾠTherefore, having a diet with the right balance of iron is essential to compensate the levels of this mineral. ﾠTypes of iron through food the body absorbs two types of iron: the vegetable and animal origin. ﾠThe first is known as non-heme iron. ﾠIt is absorbed to a lesser extent. ﾠIt is present in plant foods and dairy. This iron from plant foods is absorbed in small quantities because vegetables contain substances that hinder: phytic acid (found in lentils, chickpeas and whole grains), oxalic acid (contained in spinach, chard, cabbage, asparagus and chocolate) and tannins (are found in tea, coffee and wine). ﾠAnd the second, that of animal origin, is called heme iron present in hemoglobin (red blood cells) and myoglobin (muscle) of red meat, turkey, rabbit, liver, fish (sardines, whiting, sea ? ? bass, monkfish), shellfish (clams, mussels, cockles, mussels) and egg yolk. ﾠAlthough their proportion in the diet is lower than the non-heme iron, it absorbs up to three times. ﾠHence its importance. ﾠfoods with iron Regardless of their origin (either animal or plant) there are some foods with high iron content to be included in the diet if we want to have good levels of iron and combat anemia: -Mariscos Shell: Oysters, clams, mussels and cockles: They contain about 7 mg. ﾠiron per 100 grams. ﾠHowever, foods are rare in daily diets and expensive. ﾠ-Pescados: These include more content in iron per 100g of product are: anchovies (6,7mg), Sardines (4,8mg) and anchovies (2. 5mg). ﾠ-Cereals Whole: They are between 7 and 18 mg. ﾠper 100 gr. ﾠHowever, to be of plant origin and contain plenty of fiber, this iron is absorbed more difficulty. ﾠEx: Wheat Germ (7. 5mg), yeast (17,5mg). ﾠ- Egg yolk: 7 mg / 100g, while the whole egg the percentage drops to 2. 5 mg / 100g. ﾠ- Organ meats: beef liver and red blood sausage: They contain about 10 to 13 mg per 100 g. ﾠIron is of animal origin and therefore it is well absorbed in the body. ﾠ- Legumes: Soya beans, lentils, chickpeas: Are the vegetables that contain more nonheme with between 8 and 6 mg. ﾠper 100 grams respectively in decreasing order. ﾠAlthough absorption is lower than the iron of foods of animal origin, low cost and other nutritional properties containing become two of suitable foods to combat anemia. Dark green leafy-vegetables: Spinach and chard: Two green vegetables which contain between 4 and 3 mg. ﾠper 100 grams respectively, cabbage (4 mg), and 5 to 20mg ! , perejil. . de artichokes, peas, beets, broccoli, cauliflower they are around 2mg. ﾠ-meat: The vaccine, chicken, fish, turkey, pork, etc. , contain on average 2. 5 mg. ﾠper 100 gr. ﾠBesides being an easily absorbed iron is the most common in the daily diet. ﾠ-Fruits Nuts: Almonds 3,8mg / 100g and 2. 9 mg Nuts. ﾠBut the richest in iron are pistachios and sunflower seeds. ﾠ-Fruits: Grapes, Mango. ﾠTo take advantage of all the iron addition to eating foods high in iron (whether of vegetable or animal origin), you must also select other favoring the absorption of iron. ﾠFor example, citrus fruits and other foods rich in vitamin C helps absorb the iron better. ﾠVitamin C, found in citrus fruits (orange, mandarin, kiwi, grapefruit, strawberry), tomato, pepper and parsley, helps iron absorption. ﾠTherefore, to increase iron levels is recommended to combine chickpeas with tomato and pepper or some lentils with an orange for dessert. ﾠTomatoes and dark green vegetables along with iron-rich red meat or fish as food, also help to use it better. ﾠOf course, we must reduce the consumption of tea and coffee and high-fiber foods at meals. ﾠAnother point to keep in mind when designing to combat iron deficiency anemia is not abused products containing calcium, since this mineral may decrease your absorption of iron.