{"meta":{"title":"Eisenreiche Rezepte","h1":"Eisenreiche Rezepte mit Vitamin C","description":"Jedes Rezept liefert mindestens 4,2 mg Eisen und 12 mg Vitamin C pro Portion: Linsen, Tofu, Kürbiskerne oder Rind, dazu Paprika, Brokkoli oder Zitrone.","tags":["eisenreich"],"count":248,"listHeading":"Eisenreiche Rezepte","intro":"Eisen trägt zur Verringerung von Müdigkeit und Ermüdung bei. Vitamin C erhöht die Eisenaufnahme. Deshalb stehen hier beide zusammen auf dem Teller: Eisen aus Linsen, Kichererbsen, Tofu, Kürbiskernen, Haferflocken oder Rind, Vitamin C aus Paprika, Brokkoli, Grünkohl, Beeren oder einem Spritzer Zitrone. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt.","answer":"Eisenreich heißt hier: Jedes Rezept liefert mindestens 4,2 mg Eisen pro Portion, das sind 30 % des Referenzwerts von 14 mg am Tag. So viel verlangt die EU für „reich an Eisen“, bei uns pro Portion gerechnet. Dazu kommen mindestens 12 mg Vitamin C.","topics":[],"faqs":[{"q":"Welche Lebensmittel enthalten viel Eisen?","a":"Pflanzlich: Linsen, Kichererbsen, Bohnen, Tofu, Kürbiskerne, Haferflocken, Hirse und Quinoa. Tierisch: rotes Fleisch, Leber und Fisch."},{"q":"Wie viel Eisen brauche ich am Tag?","a":"Die Deutsche Gesellschaft für Ernährung nennt für Frauen mit Periode 16 mg am Tag, für Frauen ohne Periode 11 mg und in der Schwangerschaft 27 mg. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt."},{"q":"Warum Eisen und Vitamin C zusammen?","a":"Vitamin C erhöht die Eisenaufnahme. Deshalb steckt in jedem Rezept hier beides, zum Beispiel Linsen mit Paprika oder Tofu mit Brokkoli. 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