{"id":2739,"date":"2017-06-19T09:40:55","date_gmt":"2017-06-19T07:40:55","guid":{"rendered":"https:\/\/healthyforkful.com\/?p=2739"},"modified":"2018-04-12T09:10:51","modified_gmt":"2018-04-12T07:10:51","slug":"la-importancia-del-hierro-nuestra-dieta","status":"publish","type":"post","link":"https:\/\/healthyforkful.com\/es\/la-importancia-del-hierro-nuestra-dieta\/","title":{"rendered":"La Importancia del Hierro en Nuestra Dieta"},"content":{"rendered":"<p>Hace unos meses, en marzo, me hice un an\u00e1lisis de sangre y los resultados no fueron del todo buenos. Mis niveles de vitamina D, hierro y ferritina eran bajos. S\u00ed, incluso en Espa\u00f1a, un pa\u00eds muy soleado, sufrimos deficiencia de vitamina D, bastante normal cuando pasas la mayor parte del d\u00eda en el interior. Para entonces, la sugerencia del m\u00e9dico fue aumentar la ingesta de carne, tomar m\u00e1s sol y levantar objetos pesados.<\/p>\n<p>Me gusta considerarme un buen paciente y segu\u00ed sus instrucciones, me asegur\u00e9 de comer carne roja al menos una vez a la semana y comenc\u00e9 a comer al sol aprovechando que ya empez\u00e1bamos a disfrutar de d\u00edas m\u00e1s calurosos.<\/p>\n<p>Pero los resultados de un nuevo an\u00e1lisis de sangre, tres meses despu\u00e9s, fueron incluso peores. Los niveles de vitamina D, hierro y ferritina eran bastante m\u00e1s bajos. Le expliqu\u00e9 al doctor que me sent\u00eda muy cansada, agotada y sin energ\u00eda. No se molest\u00f3 demasiado en indagar y dijo que era normal, que todos hoy en d\u00eda estamos cansados \u200b\u200by no deb\u00eda preocuparme. Dijo que siguiera comiendo m\u00e1s carne roja, mejillones y que con el verano y m\u00e1s horas de sol la vitamina D se recuperar\u00eda &#8230;<\/p>\n<p>Para nada me considero una persona hipocondr\u00edaca, de hecho, casi no voy al m\u00e9dico ni tomo ning\u00fan medicamento, pero estaba tan aburrida de sentirme as\u00ed que decid\u00ed aplicar algunos de mis conocimientos nutricionales naturales en mis propias carnes.<\/p>\n<div id=\"entry_paragraph_4\" class=\"entry-body--paragraph-ad\">\n<div class=\"ad_spot \">\u00a0<a href=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?ssl=1\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-large wp-image-663\" src=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?resize=980%2C652&#038;ssl=1\" alt=\"hierro\" width=\"980\" height=\"652\" srcset=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?resize=1024%2C681&amp;ssl=1 1024w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?resize=300%2C199&amp;ssl=1 300w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?resize=768%2C511&amp;ssl=1 768w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?resize=560%2C372&amp;ssl=1 560w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?w=2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/06\/importance-of-iron.jpg?w=1960&amp;ssl=1 1960w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/a><\/div>\n<\/div>\n<h2><strong>LA IMPORTANCIA DEL HIERRO<\/strong><\/h2>\n<p>Pero antes me gustar\u00eda aclarar por qu\u00e9 el hierro es tan importante para una buena salud. El hierro es el responsable del transporte de ox\u00edgeno por todo el cuerpo. Transporta ox\u00edgeno a los gl\u00f3bulos rojos y \u00e9stos hacen llegar ese ox\u00edgeno a cada c\u00e9lula de nuestro cuerpo. Si sufrimos de niveles de hierro, probablemente experimentemos fatiga, debilidad e irritabilidad.<\/p>\n<h3>Hay dos tipos de hierro:<\/h3>\n<ul>\n<li>Heme, obtenido a trav\u00e9s de alimentos de procedencia animal y es m\u00e1s f\u00e1cil de ser absorvido. Las almejas, las ostras, la carne de ternera, el cordero y el pavo son excelentes fuentes de hierro.<\/li>\n<li>Hierro no hemo, es el que se encuentra en las plantas, como la espinaca, el br\u00f3coli, los garbanzos o las jud\u00edas rojas.<\/li>\n<\/ul>\n<h3>Recomendaciones<\/h3>\n<p>Desde los \u00faltimos resultados he prestado m\u00e1s atenci\u00f3n a mi dieta y me concienci\u00e9 en seguir estas sencillas recomendaciones:<\/p>\n<p>1. Combinar alimentos ricos en hierro con vitamina C (naranjas, kiwis, mangos), porque el \u00e1cido asc\u00f3rbico aumenta su absorci\u00f3n.<\/p>\n<p>2. Adem\u00e1s, nunca mezclo alimentos ricos en hierro con productos l\u00e1cteos, huevos, bayas o manzanas, pues inhiben su absorci\u00f3n.<\/p>\n<p>3. Aumentar la ingesta de alimentos ricos en hierro como espinacas, mejillones, batatas, calabaza, guisantes o frutas secas.<\/p>\n<p>Tambi\u00e9n cada ma\u00f1ana tomo un zumo de naranja con espirulina (un alga con altos niveles de hierro) e incluso a veces me deleito con un delicioso\u00a0<em><a href=\"https:\/\/healthyforkful.com\/super-spirulina-smoothie-bowl\/\" target=\"_blank\" rel=\"nofollow noopener\">smoothie<\/a>\u00a0<\/em>al que agrego espirulina.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?ssl=1\"><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"1729\" data-permalink=\"https:\/\/healthyforkful.com\/es\/super-batido-espirulina\/spirulina-smoothie-2-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?fit=3024%2C2956&amp;ssl=1\" data-orig-size=\"3024,2956\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.2&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;iPhone SE&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1491501045&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;4.15&quot;,&quot;iso&quot;:&quot;32&quot;,&quot;shutter_speed&quot;:&quot;0.03030303030303&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"batido de espirulina\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?fit=300%2C293&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?fit=980%2C958&amp;ssl=1\" class=\"aligncenter size-large wp-image-1729\" src=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?resize=980%2C958&#038;ssl=1\" alt=\"\" width=\"980\" height=\"958\" srcset=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?resize=1024%2C1001&amp;ssl=1 1024w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?resize=300%2C293&amp;ssl=1 300w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?resize=768%2C751&amp;ssl=1 768w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?w=1960&amp;ssl=1 1960w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2017\/04\/Spirulina-smoothie-.jpg?w=2940&amp;ssl=1 2940w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/a><\/p>\n<p>Estoy a la espera de los \u00faltimos resultados, pero hasta ahora tengo que decir que me siento mucho mejor, \u00a1en general mi estado de \u00e1nimo ha mejorado y mis niveles de energ\u00eda tambi\u00e9n son m\u00e1s altos!<\/p>\n<p>Todo esto me recuerda lo importante que es mantener una dieta balanceada para garantizar una nutrici\u00f3n adecuada y una vida sana.<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Hace unos meses, en marzo, me hice un an\u00e1lisis de sangre y los resultados no fueron del todo buenos. Mis niveles de vitamina D, hierro y ferritina eran bajos. S\u00ed, incluso en Espa\u00f1a, un pa\u00eds muy soleado, sufrimos deficiencia de vitamina D, bastante normal cuando pasas la mayor parte del d\u00eda en el interior. Para&#8230;<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n<p><a class=\"more-link\" href=\"https:\/\/healthyforkful.com\/es\/la-importancia-del-hierro-nuestra-dieta\/\">Read More<\/a><\/p>","protected":false},"author":1,"featured_media":663,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[822],"tags":[],"class_list":{"0":"post-2739","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-habitos-saludables","8":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La Importancia del Hierro en Nuestra Dieta - Healthy Forkful<\/title>\n<meta name=\"description\" content=\"Hace unos meses, en marzo, me hice un an\u00e1lisis de sangre y los resultados no fueron del todo buenos. 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