Rabat – In Morocco, every dish comes with a little more than what’s on the plate. It’s harira after a long day, a comforting bowl of lentils on a cold evening, or a tagine that somehow manages to feed the whole family.
And beyond the comfort and tradition, many Moroccan dishes are naturally rich in iron, helping support healthy iron levels and overall well-being.
Moroccan cuisine and health
Nisrine El Mir notes that anemia and iron deficiency remain pressing public health concerns in the Kingdom.
It affects roughly 34% of women with 15.6% having moderate to severe anemia.
Given the situation of anemia in Morocco, Moroccan cuisine does a pretty good job in lessening the effect of that, because of how everyday dishes can be a natural iron provider.
Harira, a national soup, is a cornerstone of iron-conscious eating. One single bowl provides roughly 4.5mg of iron and 180mcg of folate, thanks to its hearty base of lentils and chickpeas.
For a concentrated boost, Adas (stewed lentils) can offer up to 40.02mg of iron per 100g.
Research has recorded the bell pepper-based Taktouka reaching even higher levels, with some samples containing 241.83mg per 100g.
For your greens, look to Baqoula (mallow salad), a traditional superfood that prepares iron-rich wild plants into a delicious appetizer.
A Moroccan tagine can be more than just a dish for family to gather around. Beef and other red meats are good sources of iron, while sardines and other oily fish can also contribute to your iron intake.
What the tea?
There is one Moroccan habit worth reconsidering if you are trying to improve iron absorption.
That beautiful “atay” can wait. It has survived centuries. It can manage another hour.
Tea and coffee can make it harder for the body to absorb iron, so it is better not to have them with or immediately around an iron-rich meal.
Know your enemy once, know your anemia twice
If you have been diagnosed with anemia, remember that food is only part of the picture. Iron-deficiency anemia can have different causes, and treatment may include food, iron supplements and some sports too.
