{"id":23368,"date":"2024-02-22T17:00:01","date_gmt":"2024-02-22T16:00:01","guid":{"rendered":"https:\/\/hellocare.com\/?p=23368"},"modified":"2025-12-05T10:12:48","modified_gmt":"2025-12-05T09:12:48","slug":"5-aliments-riches-en-fer-pour-une-sante-dacier","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/5-aliments-riches-en-fer-pour-une-sante-dacier\/","title":{"rendered":"Aliments riches en fer : vers une sant\u00e9 d’acier"},"content":{"rendered":"

5 Aliments riches en fer pour une sant\u00e9 d’acier<\/h1><\/div>
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E<\/span> <\/span><\/span><\/span><\/span>essentiel \u00e0 la constitution de notre sang et au transport de l’oxyg\u00e8ne dans nos muscles et cellules, le fer est un min\u00e9ral vital. <\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span>Une carence en fer (aussi appel\u00e9e <\/span><\/span><\/span><\/span>an\u00e9mie<\/span><\/span><\/span><\/span><\/a>) peut causer des maux de t\u00eate, un manque d’\u00e9nergie, des \u00e9tourdissements et de l’essoufflement. <\/span><\/span><\/span>Les <\/span><\/span><\/span><\/span>apports journaliers recommand\u00e9s<\/span><\/span><\/span><\/span><\/a> varient <\/span><\/span><\/span><\/span><\/span>selon l’\u00e2ge et le sexe. <\/span><\/span><\/span>Pour \u00eatre certain de ne pas en manquer, voici 5 aliments riches en fer \u00e0 consommer r\u00e9guli\u00e8rement.<\/span><\/span><\/span><\/span><\/p>\n<\/div><\/div><\/div>

\"plat<\/span><\/div><\/div><\/div><\/div><\/div>

La viande : aliment le plus riche en fer<\/h2><\/h3><\/div>

Pour un apport optimal en fer, privil\u00e9giez la viande et notamment les abats. <\/span>Les abats sont riches en fer <\/span><\/span>h\u00e9minique<\/span><\/span><\/a>, donc plus facilement absorb\u00e9s dans l’organisme que le fer non h\u00e9minique. Pour pr\u00e9cision, le fer non h\u00e9minique est pr\u00e9sent dans les v\u00e9g\u00e9taux, les c\u00e9r\u00e9ales et les produits laitiers. <\/span>La viande contient \u00e9galement de la vitamine B12, indispensable \u00e0 sa fixation. <\/span>Pour faire le plein de fer, le boudin noir et le foie de porc arrivent en t\u00eate du podium avec respectivement 22 mg et 18 mg de fer pour 100 grammes. <\/span><\/span>Si vous n’en raffolez pas, optez pour un petit morceau de viande blanche ou rouge avec une l\u00e9gumineuse contenant du fer non h\u00e9minique. (Par exemple : les haricots rouges)<\/span><\/span><\/span><\/p>\n<\/div>

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En cas de carences persistantes, consultez un m\u00e9decin en ligne <\/i> <\/a> <\/span><\/strong><\/p>\n<\/div>

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Les fruits de mer et les poissons sont des aliments riches en fer<\/h2><\/h3><\/div>
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Si vous \u00eates amateur de fruits de mer, ne vous en privez pas car ils regorgent \u00e9galement de fer h\u00e9minique. <\/span>R\u00e9galez-vous <\/span><\/span>avec des plats tels que les p\u00e2tes aux palourdes, championnes de la mer avec 15 mg de fer pour 100 grammes de coquillages. Vous pouvez aussi manger des moules, des hu\u00eetres (une douzaine d’hu\u00eetres moyennes procurent environ 12 mg de fer), des sardines grill\u00e9es ou des maquereaux. <\/span>Pour assaisonner vos moules, optez pour des \u00e9pices riches en fer telles que le curry, le cumin, le thym ou l’estragon.<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>

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Aliments riches en fer : les l\u00e9gumineuses<\/h2><\/h3><\/div>

Parmi les autres aliments riches en fer, les l\u00e9gumineuses occupent une place importante ! <\/span>Le soja, les haricots rouges, blancs ou verts, les pois chiches et les lentilles sont d’excellentes sources de fer non h\u00e9minique. En plus, elles sont parfaites pour les personnes suivant un r\u00e9gime v\u00e9g\u00e9tarien ! <\/span>Les haricots blancs ou rouges, consid\u00e9r\u00e9s comme des superaliments, apportent 7 mg de fer pour une portion de 100 grammes. <\/span>En ce qui concerne le tofu, une p\u00e2te obtenue \u00e0 partir de lait de soja caill\u00e9, il offre 5 mg de fer pour une portion de 100 grammes. L’avantage c’est qu’il est aussi tr\u00e8s riche en prot\u00e9ines ! Enfin, s<\/span>on go\u00fbt neutre permet de l’incorporer facilement dans diverses recettes pour varier les plaisirs.<\/span><\/span><\/p>\n<\/div>

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En cas de carences persistantes, consultez un m\u00e9decin en ligne <\/i> <\/a> <\/span><\/strong><\/p>\n<\/div>

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Le chocolat noir<\/h2><\/h3><\/div>
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Un chocolat noir avec un minimum de 70% de cacao peut fournir jusqu’\u00e0 15 mg de fer pour 100 grammes. Optez pour <\/span>un <\/span><\/span>chocolat<\/span><\/span><\/a> de qualit\u00e9, et assurez 10% de vos apports journaliers en d\u00e9gustant 3 carr\u00e9s au go\u00fbter ! <\/span>\u00c9videmment, cette r\u00e8gle ne s’applique pas aux barres chocolat\u00e9es industrielles ou autres biscuits riches en gras et en sucre. <\/span>Cependant, vous pouvez choisir une barre de c\u00e9r\u00e9ales au chocolat noir et aux fruits secs pour faire le plein de fer. <\/span>Les fruits secs sont \u00e9galement une bonne source de ce min\u00e9ral indispensable. <\/span>Pour couronner le tout, le chocolat noir constitue une excellente source de magn\u00e9sium, et il est bon pour le moral !<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div>

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Autres aliments riches en fer : les \u00e9pinards !<\/h2><\/h3><\/div>

L’\u00e9pinard est l’aliment riche en fer le plus connu ! <\/span>Comme c’est le cas pour la plupart des aliments, les bienfaits de l’\u00e9pinard varient selon sa pr\u00e9paration. <\/span>Ainsi, 100 grammes d’\u00e9pinards cuits peuvent fournir jusqu’\u00e0 2,7 mg de fer, tandis qu’en salade, ils sont bien moins riches. <\/span>Bien que la force de Popeye puis\u00e9e d’une conservation d’\u00e9pinards soit une l\u00e9gende, ils restent une source de fer tout \u00e0 fait honorable. Attention, c’est l’heure de la petite astuce ! <\/span>Vous pouvez augmenter l’assimilation du fer des l\u00e9gumes en les consommant avec des aliments riches en vitamine C. Par exemple : poivrons, tomates, brocolis, choux de Bruxelles, kiwis, agrumes, etc.<\/span><\/span><\/p>\n<\/div>

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<\/i><\/div>

Un m\u00e9decin en t\u00e9l\u00e9consultation 7j\/7<\/h2><\/a><\/div>
<\/div>
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M\u00e9decins disponibles pour des consultations en vid\u00e9o s\u00e9curis\u00e9es.
\nRemboursable par l\u2019Assurance Maladie.<\/p>\n<\/div>

<\/div>PRENDRE RDV<\/span><\/a>
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