{"id":1871,"date":"2016-08-15T13:00:05","date_gmt":"2016-08-15T12:00:05","guid":{"rendered":"http:\/\/www.ecolive.com\/fr\/?p=1871"},"modified":"2019-11-14T15:04:02","modified_gmt":"2019-11-14T14:04:02","slug":"source-de-fer-origine-vegetale","status":"publish","type":"post","link":"https:\/\/www.ecolive.com\/fr\/green-actu\/source-de-fer-origine-vegetale\/","title":{"rendered":"Les sources de fer d&rsquo;origine v\u00e9g\u00e9tale"},"content":{"rendered":"<p>Connu du plus grand nombre : le fer est indispensable \u00e0 l&rsquo;organisme. Avec cet article, nous vous proposons de faire un tour d&rsquo;horizon des diff\u00e9rents r\u00f4les du fer dans le corps mais \u00e9galement des aliments v\u00e9g\u00e9taux les plus riches en feritine.<\/p>\n<p>&nbsp;<\/p>\n<h2>Le fer, \u00e0 quoi \u00e7a sert ?<\/h2>\n<p>Le fer est un oligo-\u00e9l\u00e9ment naturellement pr\u00e9sent dans l&rsquo;organisme, en tr\u00e8s petite quantit\u00e9. Celui-ci permet le transport de l&rsquo;oxyg\u00e8ne dans le sang et la formation de globules rouges. En effet, c&rsquo;est gr\u00e2ce \u00e0 sa pr\u00e9sence dans l&rsquo;h\u00e9moglobine et la myglobine que l&rsquo;oxyg\u00e9nation de l&rsquo;organisme est possible. Le fer, qui donne cette couleur rouge au sang, aide \u00e9galement aux bonnes performances intellectuelles et \u00e0 la m\u00e9moire.<\/p>\n<p>Il existe deux types de fer :<\/p>\n<ul>\n<li>le fer h\u00e9minique : c&rsquo;est le fer d&rsquo;origine animale. Il est contenu dans divers aliments\u00a0comme la viande, le poisson et les produits laitiers. Il est assimil\u00e9 dans une proportion de 25%.<\/li>\n<li>le fer non-h\u00e9minique : c&rsquo;est le fer d&rsquo;origine animale. Il est notamment contenu dans les fruits et l\u00e9gumes, dans les c\u00e9r\u00e9ales et les fruits secs. Il sera, quant \u00e0 lui, assimil\u00e9 sur 5% par l&rsquo;organisme.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Les doses journali\u00e8res<\/h2>\n<p>Voici une petite id\u00e9e de l&rsquo;apport journalier conseill\u00e9 pour une femme et un homme :<\/p>\n<p>Pour une femme en pleine sant\u00e9 : 15mg<br \/>\nPour un homme en pleine sant\u00e9 : 10mg<\/p>\n<p>&nbsp;<\/p>\n<h2>Les apports en\u00a0fer des v\u00e9g\u00e9tariens : allons contre les pr\u00e9jug\u00e9s<\/h2>\n<p>Non, les v\u00e9g\u00e9tariens ne manquent pas de fer ! Comme pour les <a href=\"https:\/\/www.ecolive.com\/fr\/les-proteines-vegetales\/\">prot\u00e9ines<\/a>, il existe diff\u00e9rentes alternatives pour subvenir aux besoins de son organisme.<\/p>\n<p>Comme \u00e9voqu\u00e9 plus t\u00f4t, le fer provenant d&rsquo;une origine v\u00e9g\u00e9tale est absorb\u00e9 par l&rsquo;organisme sur une proportion plus faible. Malgr\u00e9 \u00e7a, les v\u00e9g\u00e9tariens ne sont pas plus sujets aux carences que les autres ! En effet, il existe de nombreuses fa\u00e7ons de stimuler l\u2019absorption du fer.<\/p>\n<ul>\n<li>Prendre de la vitamine C : elle aide \u00e0 l&rsquo;assimilation du fer par l&rsquo;organisme. Les fruits et les l\u00e9gumes qui en contiennent le plus sont les kiwis, les tomates, les oranges et le chou.<\/li>\n<li>\u00c9quilibrer son repas : penser \u00e0 manger des crudit\u00e9s pendant le repas et ne pas oublier de manger des fruits !<\/li>\n<li>\u00c9viter le th\u00e9 et le caf\u00e9 pendant ou \u00e0 la fin des repas. Ils contiennent du tanins, qui contrecarrent l&rsquo;assimilation du fer ! Pour cela, il faut privil\u00e9gier une consommation de ses boissons en matin\u00e9e ou dans l&rsquo;apr\u00e8s-midi.<\/li>\n<li>Faire tremper ces l\u00e9gumes secs. Cette manipulation permet de r\u00e9duire, voire d&rsquo;\u00e9liminer, les phytates contenus dans les l\u00e9gumes secs, un ennemi du fer.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>La liste\u00a0des sources de fer<\/h2>\n<p>Voici une liste non-exhaustive des sources de fer d&rsquo;origine v\u00e9g\u00e9tale :<\/p>\n<ul>\n<li>Le cumin<\/li>\n<li>Le thym<\/li>\n<li>La spiruline<\/li>\n<li>Le s\u00e9same<\/li>\n<li>Le soja<\/li>\n<li>Le Tofu<\/li>\n<li>Le chocolat noir<\/li>\n<li>Les noix de cajou<\/li>\n<li>Les pignons de pin<\/li>\n<li>Les graines de tournesol<\/li>\n<li>Les haricots rouges<\/li>\n<li>Les haricots blancs<\/li>\n<li>Le pois chiches<\/li>\n<li>Les lentilles<\/li>\n<li>Les olives<\/li>\n<li>Les \u00e9pinards<\/li>\n<li>Les brocolis<\/li>\n<li>Les haricots verts<\/li>\n<li>Les petits pois<\/li>\n<li>Les amandes, pistaches<\/li>\n<li>Le quinoa<\/li>\n<li>Le cassis<\/li>\n<li>Les groseilles<\/li>\n<li>Les dattes<\/li>\n<li>Les avocats<\/li>\n<li>Les fruits secs comme les figues, les abricots, les pruneaux, &#8230;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>En r\u00e9sum\u00e9, un large choix qui suscite l&rsquo;imagination des plus gourmands !<\/p>\n<p>&nbsp;<\/p>\n<p>\u00c0 vos fourchettes !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Connu du plus grand nombre : le fer est indispensable \u00e0 l&rsquo;organisme. Avec cet article, nous vous proposons de faire un tour d&rsquo;horizon des diff\u00e9rents r\u00f4les du fer dans le corps mais \u00e9galement des aliments v\u00e9g\u00e9taux les plus riches en feritine. &nbsp; Le fer, \u00e0 quoi \u00e7a sert ? Le [&hellip;] <a href=\"https:\/\/www.ecolive.com\/fr\/green-actu\/source-de-fer-origine-vegetale\/\" class=\"more\">Read More<\/a> <a href=\"https:\/\/www.ecolive.com\/fr\/green-actu\/source-de-fer-origine-vegetale\/\" class=\"more\">Read More<\/a><\/p>\n","protected":false},"author":2,"featured_media":4514,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":""},"categories":[31],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.13 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les sources de fer d&#039;origine v\u00e9g\u00e9tale | Blog Ecolive<\/title>\n<meta name=\"description\" content=\"Le fer est un oligo-\u00e9l\u00e9ment qui se voit \u00eatre vital pour l&#039;homme. 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