Ferro e spinaci

Ferro e spinaci, sono una coppia vincente, come ci insegnava Braccio di Ferro? Con i suoi spinaci in scatola ci ha fatto credere per anni che il ferro in essi contenuto ci facesse crescere sani e forti! E’ vero?

Sappiamo che 100 grammi di spinaci contengono circa 3 mg di ferro, che non sono tanti paragonati ad altri alimenti, soprattutto se pensiamo che il 90% di questo non viene assorbito: il nostro intestino è in grado di assorbire al massimo il 10% del ferro fornito dai vegetali, perché si trova in una forma non “disponibile”.

Gli spinaci però contengono altri importanti minerali e vitamine, tra cui l’acido folico. Sono quindi utili e pieni di micro nutrienti fondamentali per i grandi e per la crescita dei più piccini!

Di quanto facciano bene gli spinaci ne avevo parlato anche qui.

Cosa impedisce o riduce l’assorbimento del ferro?

  • Fitati, ossalati (presenti negli spinaci), e fibre. Tre composti che si trovano nei cereali e nei legumi (per approfondire le proprietà di questi ultimi, date un’occhiata qui)
  • Presenza di altri minerali come zinco e calcio
  • The e caffè per la presenza di tannini, contenuti anche nel vino
  • Alcuni farmaci come gli antibiotici e gli antiacidi

Come migliorare l’assorbimento del ferro dei vegetali (ma anche di fonti animali)? 

  • aggiungere succo di limone (vitamina C e acido citrico)

Il ferro è contenuto soprattutto nelle frattaglie, nel germe di grano e nei legumi, ma anche in molti altri alimenti, e con una dieta bilanciata è possibile introdurne quantità sufficienti a soddisfare i nostri fabbisogni senza rischiare carenze.

 

 

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