5 dishes easily increasing iron levels in body

Pork liver with buckwheat and tomatoes

Liver is a record-holder for heme iron, and buckwheat adds a bit of non-heme iron.

The expert advises avoiding dairy products during preparation, as they hinder iron absorption.

Ingredients:

• 300 g of liver
• 50 g of buckwheat
• 1 onion
• 1 carrot
• 1 tablespoon of ghee
• 2–3 tablespoons of tomato paste
• Spices

Clean the liver, boil it, and salt it at the end. Sauté the onion and carrot, then add the liver, broth, and tomato paste. Stew everything well.

Next, boil the buckwheat and mix it with the liver.

Pork liver with buckwheat and tomatoes (photo: instagram.com/_dietolog_ternopil)

Liver pâté in the oven

Chicken or beef liver is a source of well-absorbed heme iron. Serve it with bell peppers or tomatoes – vitamin C enhances absorption.

Ingredients:

• 400 g of liver
• 1 carrot
• 1 onion
• 1 apple
• Salt, bay leaf
• 2–3 tablespoons of water
• 30–50 g of butter

Preparation:

• Cut everything up, place it in a baking dish, add spices and water.
• Bake at 180°C for 20–30 minutes.
• Add butter and blend.

Liver pâté (photo: instagram.com/_dietolog_ternopil)

Veal steak with broccoli

Veal contains heme iron, and broccoli provides vitamin C.

Avoid drinking tea or coffee after meals, as tannins block absorption.

Ingredients:

• 300 g of veal
• Broccoli
• For the marinade: soy sauce, ginger, garlic, tomato paste, oil, spices

First, marinate the meat for 1 hour. Bake at 180°C for 45–50 minutes. Boil the broccoli for 3–4 minutes and place it in cold water.

Veal steak with broccoli (photo: instagram.com/_dietolog_ternopil)

Seafood and greens salad

Seafood is the third-best source of heme iron after liver and red meat. Add lemon juice – it improves iron absorption.

Ingredients:

• Mixed greens (100 g)
• Mussels (6–8 pcs)
• Shrimp (6–8 pcs)
• Squid (50 g)
• Almond flakes
• Balsamic sauce, lemon, olive oil

First, sauté the seafood. Then place the greens on a plate, add the seafood and almonds.

Drizzle with sauce (mayonnaise + lemon + garlic) and garnish with lemon.

Seafood and greens salad (photo: instagram.com/_dietolog_ternopil)

Vegetable stew with lentils

Lentils are the leader among plants in non-heme iron content, and bell pepper is a source of vitamin C.

Stew with tomatoes or peppers – an acidic environment helps absorb iron better.

Ingredients:

• 170 g of lentils
• 150 g of bell pepper
• 250 g of tomatoes, hot pepper
• 2 garlic cloves
• 100 g of onion, ghee, spices

Scald the tomatoes with boiling water and peel them. Sauté the vegetables with pepper and garlic, add the tomatoes, then the lentils and a bit of water.

Stew everything until ready.

Vegetable stew with lentils (photo: instagram.com/_dietolog_ternopil)

Earlier, we revealed two amazing food combinations that can work wonders for your stomach.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.