Hello everyone! Let's talk today about iron in foods, which we so need to maintain our vital functions.
Surely everyone knows from childhood that iron is essential element, without which the existence of life is impossible.
It is an essential mineral that forms the blood component hemoglobin.
Hemoglobin is a special protein found in red blood cells. It is thanks to him that the blood has a red tint.
Its main function is to transport water and oxygen to organs throughout the body. A deficiency of hemoglobin means that there are not enough helpers in the blood that help distribute oxygen.
This is why people with iron deficiency feel constantly tired.
To function properly, the body must maintain healthy levels of iron at all times.
If you find yourself deficient in it, you can correct this problem by adjusting your diet.
From this article you will learn:
But you shouldn’t expect instant results immediately after you supplement your diet with iron-containing foods.
The blood restoration process takes four to six weeks. Give your body at least one to two months to replenish its iron stores.
Everyone needs iron, but there are categories of people who are especially susceptible to decreased hemoglobin levels and have:
These people need to be converted Special attention on their diet and make sure that they get enough iron to allow their body to restore its hemoglobin levels on its own.
Now let's look at the 10 fruits richest in iron:
For prevention, you can take vitamins with iron.
You can buy high-quality vitamin complexes with iron in chelated forms. Here
During treatment with iron supplements, it is worth remembering that sometimes an increase in the amount of hemoglobin is observed no earlier than after a month of treatment.
Also, during treatment, it is important to take into account not only the normalization of hematological parameters (hemoglobin, red blood cells, color index), but also the restoration of the concentration of iron in the blood serum and its adequate reserves in the depot organs (liver, spleen).
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Nutrient levels in vegetarian diet generally complies with existing recommendations, however, in the diet strict vegetarians (vegans) relatively low in protein, omega-3 fatty acids, zinc, vitamin B12 and folic acid.
Many vegetarians and people interested vegetarian diet, the issue of iron is of concern - will the body receive such an important microelement for hematopoiesis as iron in the required quantity when switching to vegetarianism?
Plant foods only contain non-heme iron, which, in principle, does not mean that it is not absorbed by the body - such iron is more sensitive than heme iron to substances that both interfere with and enhance its absorption. However, according to the American Dietetic Association's position statement, iron intake levels of vegetarians even higher than non-vegetarians, and cases of iron deficiency anemia are no more common among vegetarians than among others.
Daily human requirement for iron averages 10-20 mg, and it increases depending on various factors (for example, gender, age, pregnancy, donation, presence of diseases). Women's need for iron is higher than men's (18 mg), and the need for iron during pregnancy is also high - up to 33 mg.
Despite the fact that meat products (mainly offal) are the richest in iron, many other products of both plant and animal origin, which are also vegetarian, also contain sufficient iron.
Iron-rich foods
Among vegetarian products the richest in iron are buckwheat, peas, lentils, beans, eggs, oatmeal, millet, green apples, pears, dried apricots, persimmons, figs, nuts, cheese, rice, potatoes, green onions, pomegranate, beets, radishes, plums, pumpkin, green vegetables, parsley, bananas, mushrooms (especially dried).
Because the vegetable iron is non-heme, and, therefore, is absorbed worse than the heme contained in meat; when consuming foods rich in iron, a number of factors affecting the absorption of iron should be taken into account. In order to increase iron absorption, iron-containing products must be consumed together with products that promote its best absorption, for example, those containing vitamin C, and separately from competing products.
Foods that interfere with iron absorption(they should be eaten separately):
The latter are best replaced with dried fruit compotes and freshly squeezed juices.
How to increase iron absorption
The best way to increase iron absorption is to include more in your diet. vitamin-rich foodsC, and consume them together with iron-containing juices, such as fruit and vegetable juices.
TO sources of vitaminC include citrus fruits, rose hips, sea buckthorn, cranberries, Bell pepper, tomatoes, potatoes, apples, Brussels sprouts, dill, parsley and others. Generally, ascorbic acid, as vitamin C is otherwise called, plant foods are very rich.
Also in a good way To increase the absorption of iron is to soak and sprout legumes - this reduces the content of phytates in them, which prevent iron absorption.
Many people try to increase their iron levels by taking special iron supplements. Self-medication is strictly not recommended, since an extreme dose of iron (from 200 mg) can have a toxic effect on the body of a healthy person.
Iron is an essential mineral needed for proper operation human body. It is one of the main components of hemoglobin and is necessary for the transport of oxygen throughout the body. Iron is also a component of some enzymes and proteins in the human body. It is necessary for the proper functioning of the immune system, and helps in cleansing the liver of toxins. The purpose of this article is to tell you which product contains the most iron, what is needed for better absorption and what daily norm to maintain high levels of health.
Lack of iron can lead to the development of iron deficiency anemia, which manifests itself in fatigue, dizziness, apathy, peeling skin, and brittle nails. Other symptoms of iron deficiency include headache, low blood pressure, breathing problems, hair loss and brittleness, susceptibility to infections, abdominal pain and sleep disturbances. But excess of this mineral in the body can lead to the production of free radicals and metabolic disorders, leading to liver and heart damage.
Iron for raising hemoglobin is found in foods of animal and plant origin. The non-protein part of hemoglobin (heme iron) is found in meat, fish and poultry and is easily absorbed by the body. It is also found in plant products. The human body can absorb up to 30% heme iron and 2-10% non-heme iron.
During pregnancy, the amount of blood in a woman’s body increases by almost 50%. Expectant mothers' bodies require a lot of iron-rich foods to produce more hemoglobin, and this mineral is also essential for the growing fetus and placenta, especially in the second and third semester. This is why it is important to get the required amount of iron during pregnancy so that both mother and child are not deprived of oxygen. Iron deficiency in a pregnant woman's body can lead to premature birth and even fetal death. Try to eat balanced meals and make sure you have enough iron-containing foods in your diet.
So, which foods contain the most iron? We have compiled the most full review all products available in stores. If you are faced with a low level of hemoglobin, then from the list below you can choose foods to suit your taste, add them to the table or create your own personal plan nutrition to raise hemoglobin levels in the blood.
Shellfish are considered the richest animal source of iron. Just 85 grams of shellfish contain a whopping 24 mg of iron and 126 calories. They also contain potassium and vitamin B12.
85 grams of oysters contain 10.5 mg of iron and 117 calories. This superfood contains a lot of vitamin B12. They taste best if served on the half shell.
Half a glass of beans can cover 10% of your daily iron requirement. Legumes such as white beans, black beans, kidney beans, black beans and chickpeas are rich in iron. Black beans are one of the richest sources of molybdenum, a mineral that promotes the removal of used iron from the body and the normal functioning of enzymes. 1 cup of cowpeas provides up to a quarter of your daily iron requirement. White beans increase energy reserves in the body and reduce the risk of heart attacks.
Iron-rich foods include soybeans, which are rich in protein, unsaturated fat, fiber and zinc. 1 cup of cooked soybeans contains half the recommended daily intake of iron. Soybean-based foods such as tofu and tempeh are also rich in iron, with an 85-gram serving covering 15% of your daily iron requirement. 100 grams of tempeh contains 2.5 mg of iron, and 100 grams of tofu contains 2.4 mg. The beauty of tofu is that it takes on the flavor of any dish, so it can be easily added to any recipe. Soybeans also contain large amounts of vitamin C, which is necessary for the body to absorb iron. Soybean pods can be added to salads, soups, omelettes, sandwiches and steamed.
Barley, buckwheat, millet and quinoa are amazing natural sources of iron. Quinoa contains 3.2 mg of iron and twice as much fiber as other grains. The grains are best served with vegetables rich in vitamin C, such as cabbage, tomatoes and potatoes, to boost iron levels in the body.
Nuts such as cashews Pine nuts, almonds, hazelnuts, macadamia and Brazil nuts, can satisfy the body's need for iron by 10% of the daily requirement. Sesame and pine nuts contain greatest number iron in its product group. Nuts are great for quick snacks and can be added to any dessert or simply spread as butter on a sandwich.
A pumpkin seed contains about a milligram of iron. The seeds are most useful in their raw form. It is in their raw form that they are able to cover the body’s iron needs by 30%, while dried seeds are only 15%. Studies have shown that pumpkin seeds prevent the formation of stones in the gallbladder.
Lentils are nutritious and delicious. Just half a glass contains 4 mg of iron, 115 calories and 16 grams of protein. Lentils contain insoluble fiber, which makes you feel full for a long time. It is also a good source of magnesium, vitamin B6 and essential amino acids.
The most common product recommended by almost all doctors and nutritionists to increase hemoglobin in the blood is meat. Beef, lamb, pork and Domestic bird- excellent animal sources of iron. 28 grams of sirloin contains 2.9 mg of iron, as well as vitamins B, B6, C and D. One serving of beef contains 1.8 mg of iron, 28 grams chicken breast- 2 mg. Ground beef also helps lower cholesterol levels.
Cuttlefish, salmon and sardines are excellent sources of iron. Better known as a superfood, salmon contains omega-3 fatty acids, which prevent blood clots and reduce the likelihood of stroke.
Eggs - a good option breakfast for those who suffer from iron deficiency. This is an excellent product rich in iron. 2 eggs per day provides approximately 8% of the recommended daily iron intake. Eggs contain heme, which is easily absorbed by the body and helps absorb non-heme iron from plant foods. Eat eggs with vegetables that contain iron, such as spinach, broccoli, tomatoes and legumes, to get more benefits from these foods.
Spinach, kale and arugula are available in abundance on store shelves and contain iron. They can easily be included in your diet and added when cooking various dishes. A cup of boiled spinach contains 3.2 mg of iron and only 21 calories. Spinach contains vitamin C, which helps the body absorb iron better and faster. It also contains flavonoids, substances found in plants that can fight cancer. They can slow down growth cancer cells in the stomach and skin. Collard greens contain huge amounts of calcium, vitamin A and some cancer-fighting compounds. This is a great vegetable for vegetarians as it is high in iron and vitamin C.
These potatoes will add a sweet taste to any dessert. It is rich in iron and vitamin B6 and is known to prevent over 100 different diseases, especially those related to the heart and brain.
Dark chocolate is one way to meet your daily iron requirement. A 100 gram serving of chocolate contains 35% of the recommended daily value of iron. Chocolate dark varieties May lower blood pressure and cholesterol levels, but only in moderation.
If you're tired of eating fruits and vegetables to replenish your iron stores, try adding molasses to your meals. Half a glass of molasses covers the body's need for iron by 15%. In addition, it is rich in calcium and vitamin E. Mix molasses with warm milk and add boiled cereals here at your discretion. Healthy breakfast is ready!
Dried fruits are rich in various nutrients, including iron. Dried apricot is an excellent source of iron. 50 grams of dried apricots contain 4 mg of iron and only 78 calories, as well as beta-carotene, fiber and other beneficial elements. You can eat them plain or cut them up and add them to a fruit salad or your favorite dessert. Dried peaches contain 2 mg of iron per 100 grams. Raisins are also a very healthy dried fruit containing a large amount of nutrients, including iron. Dried fruits containing iron large quantities can be added to cereals, yoghurts, fruit salads or oatmeal.
Eating broccoli every day is easy and a great way to get more iron from your diet. Broccoli has an endless list of benefits, one of which is the presence of iron in its composition. 100 grams of broccoli contains 2.7 mg of iron. It is an excellent source of fiber, which makes digestion easier.
Like any other green vegetable, peas are rich in iron and more. This delicate vegetable can easily be included in any dish. One-half cup of peas contains 1.4 mg of iron, which is about 7% of the recommended daily value. It can be safely added to salads, soups and pasta.
Strawberries will help provide your diet with extra iron. Half a cup of strawberries provides about 9% of your total daily iron requirement. It also contains a lot of vitamin C, which helps the body absorb iron faster. These delicious berries can be added to breakfasts, smoothies, or simply eaten raw.
Sunflower seeds are rich in vitamin E and various minerals, especially iron. A glass of seeds contains half the daily requirement of iron.
Cabbage is a superfood that is low in calories, high in... useful substances, zero fat, 1.6 mg iron and 115 calories. Cabbage is great for treating anemia and fatigue, the main signs of iron deficiency. You can use it to make cabbage soup, add it to salads or sandwiches, or cook delicious chips from its slices.
In addition to the fact that tomatoes give dishes a wonderful taste, they are also a good source of iron. Just one cup of tomatoes can meet 30% of your body's iron needs. Tomatoes, which contain a lot of iron, perfectly complement omelette, pizza, salad, and are used to make pasta sauce or add to curry. They also contain vitamin C, antioxidants and lycopene.
Half a cup of oatmeal contains 2 mg of iron. They also contain a ton of other nutrients and can be a great breakfast option. You can use it to make cookies, honey and nut bars, and muesli.
Brown rice is a staple in Asian cuisine and has many health benefits. It is high in fiber, which helps the body cleanse itself of toxins, and iron, which helps fight anemia and fatigue. This rice is best cooked with vegetables containing vitamin C, such as tomatoes, potatoes, legumes and carrots.
Whole wheat pasta is another good source of iron in the diet. Pasta is very hearty dish, which contains magnesium, calcium, potassium and iron. Pasta should be integral part diet of any vegetarian. It perfectly saturates and energizes for several hours.
Asparagus has many health benefits. She is the basis healthy eating and helps absorb iron from food, and is also recommended to combat the first signs of aging.
This red root vegetable is an excellent source of easily absorbed iron, vitamins B and C, and potassium. This whole set of beneficial elements helps cleanse the liver of toxins, makes the skin glow and gives the cheeks a healthy rosy glow. 1 cup of beets contains 3.90 g of iron.
White turnips and radishes are vegetables that typically grow in temperate climates. This small and tender vegetable is used by people everywhere to make salads and sandwiches. 1 cup of radishes contains 3.18 g of iron.
This little Mediterranean herb will enhance any dish. It has been used for cooking for over 2000 years. Parsley is rich in vitamins and antioxidants that strengthen bones, nervous system and immunity. 1 cup of parsley contains 4 g of iron.
Prune juice is very tasty and a good source of iron. It also contains vitamin C, which allows the body to absorb iron more efficiently. To get the full benefits of this drink, drink it every day.
This is another great fruit that is rich in iron. This iron is required for hemoglobin, the pigment in red blood cells that carries oxygen to the body's cells. Lack of iron leads to anemia, inflammation, pale skin, brittle and thinning hair and severe bleeding.
This small dried fruit also contains iron and vitamin C. Raisins can be added to milk, juice, yogurt, cereals, compote and salads to make the dish even tastier and healthier.
100 grams of dates contain about 0.90 mg of iron.
Bananas are a rich natural source of iron. They stimulate the production of hemoglobin in the blood and help in the treatment of anemia.
They don't have much iron, but they do have a ton of other nutrients, vitamins, minerals, and fiber. Therefore, almost all doctors and nutritionists recommend eating one apple every day.
Grapes are also not very rich in iron and cover daily requirement in this mineral is only 2%. Fruits generally don't have much iron, but they are full of vitamins and minerals.
This one is delicious and healthy berry is not famous for its large amount of iron and covers the body’s daily need for this mineral by 3%. However, it contains many antioxidants, which are no less beneficial for health.
This amazing drink contains a lot of iron, riboflavin, thiamine and niacin. It tastes very sour, so add your favorite sweetener to it.
Olives are a good source of iron, which plays an important role in energy production. It is also needed in the production of carnitine, an essential amino acid that burns fat. Even the functioning of the immune system depends on the amount of iron in the body, which can be obtained from olives.
Watermelon contains the same amount of iron as red meat. It contains as much iron as red meat, as well as vitamin A and C, zinc, beta-carotene, lycopene, potassium and many other minerals. Watermelons help you lose weight and stay in shape.
A diet high in iron should include foods rich in vitamin C. This will help the body absorb iron quickly and efficiently. Tea and coffee contain compounds known as polyphenols, which bind to iron atoms and make it harder for the body to absorb it. Calcium also interferes with the absorption of iron, so try not to mix iron-rich foods with calcium-rich foods in the same meal. Cooking acidic foods in an iron pan, such as tomato puree, can increase the amount of iron in the product by 10 times.
Iron deficiency anemia is the most common disease caused by iron deficiency.
Children and women of childbearing age are most susceptible to it. This type of anemia develops due to a lack of iron in the diet, after serious blood loss, or as a consequence of vitamin C deficiency. Meanwhile, do not confuse iron deficiency anemia with megaloblastic, caused by insufficient consumption and.
The main task of iron in the body is to participate in the formation of hemoglobin, which concentrates approximately two-thirds of all Fe. Another quarter of iron reserves is stored in ferritin and about 5 percent in the composition.
Iron obtained from foods can provide a number of benefits for human body. Considering the special importance of Fe for humans, it is worth dwelling on its functions in more detail.
This ability is one of the main functions of the ferrum. A person throughout his life needs the continuous formation of hemoglobin, since blood loss as a result of even minor external or internal bleeding reduces its level. In particular, women experience significant blood loss every month, and therefore are more susceptible to anemia than men (especially with an unhealthy, unbalanced diet). In addition, it is this mineral that determines the color of the blood, giving it a dark red tint, and also transports oxygen to all cells of the body.
In muscle tissue, iron plays the role of a supplier of oxygen, without which the process of muscle contraction is impossible. Ferrum determines muscle tone and elasticity, and weakness is a typical symptom of iron deficiency.
The ability to transport oxygen throughout the body makes iron an essential microelement for full-fledged work brain Fe deficiency increases the risk of developing Alzheimer's disease, dementia and other diseases caused by brain disorders.
Most researchers agree that the cause of this sensorimotor disease is insufficient iron intake. Fe deficiency causes muscle spasms that worsen during periods of rest (sleep, sitting).
Interestingly, iron has the ability to regulate body temperature. And the adequacy of enzymatic and metabolic processes depends on its stability.
Eliminates chronic fatigue in men and women, which is also a consequence of low hemoglobin.
Ferrum plays a key role in the functioning of the immune system. The body, saturated with iron in sufficient quantities, is able to more actively fight against infectious diseases. In addition, the speed of wound healing depends on iron.
During pregnancy, the female body needs increased volumes of blood and red blood cells (to supply the growing fetus). Therefore, the “demand” for iron among pregnant women increases. Iron deficiency increases the risk of premature birth, provokes underweight in a newborn and disturbances in its development.
In addition, iron can influence energy metabolism, enzymatic activity, relieve insomnia, and increase concentration.
Acute anemia is usually the result of advanced Fe deficiency.
The main symptoms of iron deficiency:
As already noted, women are more susceptible to developing iron deficiency. Almost 10 percent of the fairer sex of childbearing age suffer from a lack of this microelement. But in men (and in women after menopause), ferrum deficiency anemia is extremely rare. Children are also at risk of developing anemia.
. Consumption of ascorbic acid along with iron-containing foods promotes increased iron absorption. For example, if you add half a grapefruit to your Fe diet, your body will absorb three times more iron. Therefore, it is important that the menu is enriched not only with iron, but also with vitamin C. However, it is worth paying attention: ascorbic acid has a stronger effect on the absorption of iron from plants than on the absorption of ferrum of animal origin.
Vitamin A: Retinol deficiency blocks the body's ability to use iron stores to form red blood cells.
Copper. This microelement is known to be necessary for the transport of useful substances from “storages” to cells and organs. With a lack of cuprum, iron loses its “mobility,” which ultimately leads to the development of anemia. Do you want to replenish your ferrum reserves at the same time? Beans, soybeans and lentils should appear regularly on your table.
It is also important to combine foods rich in iron with foods containing (thanks to ferrum, B-substances gain increased “performance”).
Meanwhile, it is important to know that many food components can inhibit (weaken) the absorption of iron by binding it in the gastrointestinal tract. A number of such components are found in whole grains and black tea. However, studies have shown that there is no harm from these substances to a healthy person. But in people with existing disorders of iron absorption or with developed anemia, the absorption of nutrients worsens even more.
It is also important to know that calcium almost completely blocks the absorption of iron. Hence the recommendation: for normal absorption of ferrum, consume iron-containing foods separately from dairy foods and other foods rich in calcium.
The daily iron requirement for adults ranges from 10-30 mg.
Nutritionists call a serving of Fe of 45 mg the acceptable upper limit. At the same time, the daily norm for women is slightly higher than for men. This is explained by physiological processes: from 10 to 40 mg of iron are lost monthly with menstrual blood. With age, needs female body in ferrum decrease.
In healthy people, iron overdose is almost never observed. People with hemochromatosis (a genetic disorder in which the percentage of iron absorption from food is 3-4 times higher than in healthy people) are at high risk of poisoning. Excessive accumulation of ferrum in the body can activate free radicals (damage liver, heart, pancreas cells, increasing the risk of cancer).
There are 2 types of iron in food: heme and non-heme. The first option is ferrum, which is part of hemoglobin. Its sources are all foods of animal origin and seafood. Heme iron is absorbed faster and easier by the body. Non-heme iron is an element obtained from plant products. It is used only partially for the formation of hemoglobin, and then only in combination with vitamin C.
To achieve maximum benefits, nutritionists recommend combining foods of animal and plant origin. In this way it is easy to increase the absorption of ferrum (sometimes even by 400 percent).
Many people know that meat, especially red meat, as well as offal, are the best sources of iron.
Meanwhile (and this may come as a surprise to many), plant foods are sometimes no worse. Ask a dedicated vegetarian to take a blood test, and chances are their iron levels won't deviate too much from those of meat eaters. True, for this it is important to eat the most different types plant food.
These studies partially destroy the theory that plants cannot provide the necessary amount of iron to humans. Many vegetarian foods contain iron at levels above 10 percent of your daily value, and a serving of lentils will provide a third of your daily iron. In addition, plant foods contain fewer calories and fats, so they are ideal for people watching their figure and health. But, besides this, adherents of vegetarianism do not deny that the recommended daily intake of iron obtained exclusively from plant foods should be approximately one and a half times higher than that of meat eaters.
Among plant foods, the best sources of iron are legumes and green leafy vegetables. Whole grains also have good nutritional properties and good reserves of ferrum. And the most unexpected source of iron for many is sugar cane molasses. Just 1 teaspoon of this product contains almost 1 milligram of iron. This indicator significantly exceeds the iron content of other sweeteners such as honey, maple syrup, and brown sugar.
To make it easier to understand which foods are most rich in iron, we offer a table of the healthiest foods. Using this knowledge, it is easy to avoid iron deficiency anemia.
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| Pork liver | 200 g | 61,4 |
| Beef liver | 200 g | 14 |
| Beef kidneys | 200 g | 14 |
| Mussels | 200 g | 13,6 |
| Oysters | 200 g | 12 |
| Heart | 200 g | 12,6 |
| Rabbit meat | 200 g | 9 |
| Turkey | 200 g | 8 |
| Mutton | 200 g | 6,2 |
| Chicken | 200 g | 5 |
| Mackerel | 200 g | 5 |
| Ground beef (lean) | 200 g | 4 |
| Herring | 200 g | 2 |
| Chicken egg | 1 piece | 1 |
| Quail eggs | 1 piece | 0,32 |
| Black caviar | 10 g | 0,25 |
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| Peanut | 200 g | 120 |
| Soybeans | 200 g | 10,4 |
| Beans (lima) | 200 g | 8,89 |
| Potato | 200 g | 8,3 |
| White beans | 200 g | 6,93 |
| Beans | 200 g | 6,61 |
| Lentils | 200 g | 6,59 |
| Spinach | 200 g | 6,43 |
| Beetroot (tops) | 200 g | 5,4 |
| Sesame | 0.25 cups | 5,24 |
| Chickpeas | 200 g | 4,74 |
| Romaine lettuce | 200 g | 4,2 |
| Chard | 200 g | 3,96 |
| Asparagus | 200 g | 3,4 |
| Brussels sprouts | 200 g | 3,2 |
| Pumpkin seeds | 0.25 cups | 2,84 |
| Caraway | 2 tsp | 2,79 |
| Beet | 200 g | 2,68 |
| Turnip | 200 g | 2,3 |
| Leek | 200 g | 2,28 |
| White cabbage | 200 g | 2,2 |
| Green pea | 200 g | 2,12 |
| Broccoli | 200 g | 2,1 |
| Olives | 200 g | 2,1 |
| Zucchini | 200 g | 1,3 |
| Tomatoes | 200 g | 0,9 |
| Parsley | 10 g | 0,5 |
| Chilli | 10 mg | 1,14 |
| Oregano | 2 tsp | 0,74 |
| Basil | 10 g | 0,31 |
| Black pepper | 2 tsp | 0,56 |
Among the advantages of iron contained in food of animal origin is high heat resistance. But plant ferrum is not happy with machining or cooking. An example is whole grains, which lose almost three-quarters of their Fe reserves during processing into flour.
If we talk about cooking, then in this case the iron from the product does not evaporate - it partially passes into the mixture in which the vegetable was cooked. It is also important to know a few tricks that will help preserve iron in your dishes.
But even if a product contains amazing reserves of iron, this does not mean that all this wealth will be transferred into the body. The absorption of ferrum from different foods occurs with a certain intensity. So, a person will “pull” approximately 20 percent of the available iron from meat, and a little more than 10% from fish. Beans will provide 7 percent, nuts - 6, and when consuming fruits, legumes and eggs, you should not count on more than 3 percent ferrum absorption. The least amount of iron—only 1 percent—can be obtained from cooked grains.
Iron deficiency anemia is a serious problem that entails many associated diseases. But you can avoid it if you remember the role of proper nutrition.
Iron is an important trace element for our body, which is largely involved in the construction of hemoglobin and the transport of oxygen to organs with its help. As we said earlier, the daily requirement for iron for men is 10-15 mg per day, for women - 15-20 mg per day, and for pregnant women and breastfeeding mothers, the daily requirement is 30-35 mg per day.
Iron is found in both plant foods and animal foods.
Below we present 10 foods that are especially rich in iron and are beneficial for our body.
The liver is a product of animal origin and iron is found in it in a divalent form, which is almost completely absorbed in our body. The iron content in the liver depends on the type of meat, and the darker it is, the more of the microelement we need it contains:
Duck liver is the leader in iron, and its content is 30 mg,
The liver of a young calf contains 14 mg of iron,
In third position is pig liver, which contains 12 mg of iron,
Chicken liver contains 8.6 mg of iron,
Beef liver is less rich in iron and contains 5.7 mg.
For example, meat contains less iron than liver:
Beef contains 3.2 mg of iron,
Lamb - 2.3 mg iron,
Turkey - 1.8 mg iron,
Pork - 1.5 mg iron.
They are the leader in iron content among other cereals and contain 16 mg of iron per 100 g of product. For comparison, 100g of oatmeal contains only 4.6 mg of iron. They are best consumed for breakfast, mainly with orange juice, or combined with foods that contain vitamin C.
IN pumpkin seeds contains up to 12.1 mg of iron, but in addition to this, the seeds contain vitamins A, D, E, K, B vitamins, large quantities vitamin E (has a powerful antioxidant effect), as well as folic acid and minerals. They are usually added to muesli, but can also be mixed into salads or added to soups.
10 mg of useful iron is contained in 100 g of sesame, which also contains vitamin A, B, E, C, amino acids and proteins, phosphorus, potassium and magnesium. Sesame is added to muesli or used to make sweet baked goods.
Soybean is the richest in iron and contains up to 8.6 mg per 100 g of product, however, the calcium it contains reduces the absorption of iron in the body, so it is better to consume its seeds together with vitamin C. Dried lentil fruits contain iron from 6.9 mg, which is 3 times higher than that of a canned product. Other leguminous fruits also contain iron, but in smaller quantities:
Red beans - 6.8 mg iron,
White beans - 6 mg,
Peas - 5 mg iron.
It has long been known that flaxseeds contain many ballast substances that promote digestion. What also makes them valuable is that they contain enough high level iron - up to 8.2 mg per 100g of product.
Amaranth, similar to grain crops, contains a fairly high level of iron - up to 8 mg, and its leaves are actively used both fresh and for preparing hot dishes (for example, added to soups), and dried leaves are also used. The grains are used as a seasoning for meat, fish and vegetables.
In addition to their high iron content, up to 7.5 mg per 100g, pistachios are also rich in omega-3 and omega-6 unsaturated fatty acids, which further increase the value of the product. They are consumed either dried separately or added to cookies or ice cream.
Fresh chanterelles contain quite a lot of iron - 6.5 mg per 100g of product, and the dried form of iron contains even more. This is how chanterelles differ from other types of mushrooms; for example, champignons supply only 1 mg of a valuable microelement.
Egg yolk is a good supplier of iron and valuable microelements, essential amino acids, B vitamins. Quail eggs contain slightly more iron and amount to 3.2 mg.
Separately, we can highlight the spices and herbs that we are used to adding while cooking. And since we use a fairly small amount of them for cooking, but if we consider it per 100g of product, the iron content in them is much higher than in all of the above products. The leaders among spices and herbs are:
Cardamom-100 mg per 100g product,
Parsley-97.8 mg per 100g of product,
Green mint - 87.5 mg per 100g product,
Cinnamon-38.1 mg per 100g of product,
Dried nettle - 32.3 mg per 100 g of product.
It must be remembered that in foods of plant origin, iron is in trivalent form, which is poorly absorbed. Therefore, include vitamin C-containing vegetables in your diet, such as peppers, Brussels sprouts, sauerkraut, potatoes, or take a glass of orange juice with your meal. Vitamin C converts iron into a divalent form, which is normally absorbed by our body.
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