Lack of iron, an essential constituent of red blood cells, causes such uncomfortable signs as pale complexion, dry skin, shortness of breath, headaches and fatigue. Plant these 3 vegetables rich in this nutrient in your garden, just to eat them more often and stay in shape to avoid anemia.
With 3.6mg of iron per 100g of spinach, even if the Popeye legend has been greatly exaggerated due to a comma error, the fact remains that this leafy vegetable from the Chenopodiaceae family remains very interesting. for its high iron content. Consumed in France since Catherine de Medici, this vegetable originating in Persia has many varieties, some of which are particularly interesting to grow for their great resistance to cold and disease. Among the best known are the Monstrueux de Viroflay, quite susceptible to viruses, with large crisp leaves, and the Winter Giant, with very large leaves offering an excellent yield. There are two sowing periods:from March to April for spring, or from September to October for autumn. Summer sowing bolts very quickly due to the heat.
Choose a plot in the shade if you live in a very hot region to avoid seeds rising too early. Elsewhere, a garden in the shade is ideal, favoring the companion plant of tomatoes, lettuces, turnips or celery. Sow the seeds in furrows of 1 to 2 cm in line and respecting a distance of about 30 cm between the rows. Add a little peat to the soil which you will use to cover the seeds. This will give a boost to germination which needs good moisture content. On the other hand, this gesture should be avoided in the fall, since it will have the opposite effect. Finish sowing by tamping down the furrows and allow a fortnight to pass to see the seeds germinate. When the young plants have 3 or 4 leaves, consider thinning the row by putting 10 to 12 cm distance between each plant. After harvest, allow a period of 4 years to pass before putting spinach back on the same plot because the plant is quite exhausting.
Dried, white, black, red, green, brown, speckled or marbled beans are rich in iron:3mg/100g. Easier than it looks, planting beans just requires a little discipline. To take advantage of the iron contained in these legumes which can also be eaten as fresh vegetables, prefer the red ones. Provide a location where the soil is well drained - therefore ideally loose -, airy, rich, but light. Good exposure to the sun is essential for the seeds to germinate. Proceed to sowing in growing moon, between the end of April and the beginning of August. Choose between a configuration in pockets of 5 or 6 seeds, or in rows. For the first, allow a distance of about 40 cm between each pocket. A distance of almost 40 cm between the lines seems reasonable. Place the seeds between 2 and 3 cm deep after having generously watered the furrows and allow 10 to 14 days to see them germinate. Strengthen rooting by hoeing at the base of the stems. If you plan on climbing growth, wait until the plants reach a height of 20 cm to place the stakes.
Dry beans are harvested at maturity, generally between 4 and 4 and a half months after sowing. They can be kept in their pods or shelled. To cook them, after soaking, you will make a minestrone, a salad, a cassoulet, etc.
Fill up on iron with the minimum of constraints by maintaining a small aromatic garden, where you can draw. With its iron intake of 17.5mg per 100g of fresh thyme and 124mg/100g of dried thyme, it only takes a little of this aromatic herb to get a good dose of iron. Thyme is therefore a good ally to have on hand. Find it a well-drained soil, enjoying good exposure to the sun, because this perennial plant loves heat. Schedule sowing from April to June, favoring terrines or buckets. The very small size of the seeds can compromise sowing in the ground. Use a special sowing compost to fill the cups. Put 4 to 5 seeds per pocket and cover very finely with potting soil before spraying with water. Maintain a sufficient degree of humidity until germination which you can activate by covering the buckets with plastic film or glass. Transplant the plants the following fall to continue their development. Be very patient, because it will take 2 years to be able to collect edible sprigs from your plants. Otherwise, you can buy feet in the garden center:you will save time!
Many other aromatic herbs are rich in iron:basil, mint, marjoram, bay leaf, parsley, rosemary, especially when dry. Even fresh, they are interesting for their iron content.
Photo credits:Bonduelle
