Question: I would like to know which foods are rich in iron. I would also like to be directed to an Internet address where I can find lists of low lactose foods. Israel (Toledo).
Answer: There are two types of iron in food, heme iron and non-heme iron. Heme iron is present in foods of animal origin, such as organ meats (especially in the liver), beef, chicken and fish. This type of iron is absorbed in a large proportion, between 15 and 40% of the iron ingested, and is not affected by any dietary factor. Non-heme iron is found in plant-based foods, such as legumes, green leafy vegetables, cereals, and nuts. Its bioavailability is much lower and depends on the presence of certain factors that facilitate or inhibit absorption. Factors that improve absorption of non-heme iron are citric acid, ascorbic acid, or vitamin C and protein. Therefore, when a food contains non-heme iron, it must be simultaneously accompanied by an absorption-promoting food (citrus, tomatoes, meat, etc.).