2 recipes for lunch with lots of iron

Iron is a very important mineral for runners, we need it for immune defense, it gives us energy and transports oxygen in the body. How do we ensure enough iron? For example, with these two very simple lunch recipes, tasty and rich in iron.

Here’s how much iron you need

The recommended daily allowance of iron for men is 11 milligrams. Women up to menopause need more iron, 16 milligrams. After menopause, 11 milligrams is enough.

Vitamin C aids absorption

Raw materials rich in iron should be combined with products with a high content of vitamin C. Vitamin C facilitates the absorption of iron. Therefore, eating some extra fruit or vegetables for lunch is always a good idea.

1. Healthy sandwiches

These sandwiches provide 5.6 mg of iron.

  • 4 slices of whole wheat bread = 2.8 mg of iron
  • 2 servings of peanut butter (30 g) = 2 mg of iron
  • 2 servings of hummus (30 g) = 0.8 mg of iron
  • 1 fruit

2. Salad with quinoa

This salad contains 6.9 mg of iron.


  • 75 g of quinoa = 3 mg of iron
  • 1 pear = 0.8 mg of iron
  • 100 g of boiled beetroot = 0.6 mg of iron
  • ½ avocado = 1 mg of iron
  • 1 tablespoon of tahini (20 grams) = 1.5 mg
  • 1 tablespoon of lemon juice
  • 1 tablespoon miso


Cook the quinoa according to the instructions on the package. Dice the avocado, pear and beetroot. Mix tahini with lemon juice, 1 teaspoon miso and a little water. Pour this dressing over the quinoa. Also prepare a larger portion to keep for the next few days, better if you add the avocado at the last minute.

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