Iron is one of the most important trace elements for human health. Therefore, you need to know which vegetables and fruits contain iron in order to never suffer from its lack. Let's study in detail why we need this substance and from what products it can be obtained.
The main function of this mineral in the body is the formation of hemoglobin. This is a protein that is involved in the transport of water and oxygen atoms to all organs and tissues of our body. With a lack of hemoglobin, there is a lack of oxygen, which leads to constant fatigue, and subsequently to serious illness.
Iron also performs the following functions:
- strengthens the immune system;
- participates in metabolism;
- responsible for the production of DNA;
- ensures the growth of the body.
One of the most common consequences of iron deficiency is. Its main symptoms are constant weakness, problems with thermoregulation, slowing down of mental and physical development, deterioration of mental abilities, memory. Unfortunately, many people do not pay attention to these problems, considering them to be the consequences of stress and an unhealthy lifestyle, which leads to a deterioration in the condition. If anemia is suspected, it is recommended to consult a therapist, and at the same time start eating more foods high in iron.
As you can see, this mineral is really necessary for the normal functioning of the whole organism. The norm of its consumption (per day):
- woman- 18-20 mg;
- man- 8 mg;
- to kid- 8-10 mg;
- teenage boy - 10 mg;
- teenage girl - 15 mg;
- pregnant woman - 30 mg.
This element is especially needed by pregnant, lactating women, children, the elderly, as well as women during menstruation. It is also important for people who have recently had any disease, who have lost blood, donors. So everyone needs to know which vegetables and fruits contain iron.
Vegetables rich in iron
Vegetables are one of the most common types of food on our table. Let's look at the ranking of vegetables for iron content.
These foods should definitely be eaten every day to avoid health problems:
- Dried- 9 mg / 100 gr. Convenient, tasty, healthy food. Add sun-dried tomatoes to salads, soups, side dishes - this will make the menu more interesting. Also, eat them separately from other products - this is a snack that will not harm the figure, but at the same time enrich the body with iron.
- Spinach- 3.5 mg / 100 gr. Greens, which few people like, are very useful. It is especially difficult to feed spinach to children. Get creative - find or come up with recipes where spinach will be an element of a delicious, beautiful dish.
- Swede,- 1.5 mg / 100 gr. These familiar vegetables are also rich in important minerals. In addition, the substances contained there help strengthen the immune system during the cold season.
- Cauliflower, - 1.4 mg / 100 gr. Beets are one of the most popular products in our latitudes, but not everyone has appreciated cauliflower. We recommend using both products to enrich the body with vitamins, minerals, iron in particular.
- Brussels sprouts, celery - 1.3 mg / 100 gr. Brussels sprouts are a storehouse of nutrients, including vitamins,. Celery is not inferior to her in terms of usefulness.
- Radish- 1 mg / 100 gr. The familiar radish is a healthy, nutritious vegetable rich in vitamins, including iron. In summer, it can even be grown on the windowsill in the apartment, and crispy salads with it are a great dish option.
It is impossible not to mention sea kale, although it is not a vegetable. Kelp - the absolute champion in iron content (16 mg per 100 g). In addition, like other seaweeds, it contains a large amount of iodine and other beneficial substances. Even if you've never cooked kelp before, it's easy to get started - there are many recipes, from soups and salads to seaweed desserts.
Fruits with the highest iron content
Fruits do not contain as much iron as, for example, meat or seafood. However, including them in the diet will not require a special change in tastes - in the rating below, everyone will find a fruit that they like. Just eat more of them - so you will avoid many problems. In addition, the content of useful substances in fruits is important for vegetarians and vegans, who often receive less of this important trace element.
- - 3.2 mg / 100 gr. Dried fruit, which is not only rich in iron and other useful substances, but also allowed even for diabetics. Dried apricots can be found in stores at any time of the year, making them a great substitute for fresh fruit in winter.
- Quince, raisins- 3 mg / 100 gr. Fragrant quince pleases the inhabitants of the southern regions in summer, and raisins in winter. It is believed that it is useful to eat these products not only fresh - dried quince, raisin compote will help maintain health.
- Persimmon- 2.5 mg / 100 gr. A wonderful fruit with a pleasant taste will give your body not only iron, but also other essential trace elements, such as vitamin C, antioxidants.
- - 2.3 mg / 100 gr. This sweet, beloved by many fruit contains a lot of important trace elements. With its constant use, you can not be afraid of hemoglobin deficiency.
- - 2.2 mg / 100 gr. All familiar apples also became part of the rating. This is one of the easiest and most affordable ways to replenish your iron needs without resorting to dietary changes or buying exotic foods.
- cherry plum- 1.9 mg / 100 gr. A plum-like fruit is not always found in markets or stores. It is recommended to eat cherry plum both fresh and dried.
- Melon,- 1 mg / 100 gr. At one reading of these words, an association comes to mind - summer! For most residents of our latitudes, these tasty, juicy fruits are associated precisely with the summer season, when fresh pomegranates, melons, and watermelons appear on every table. Pamper yourself and children with them more often - and you will avoid health problems.
People who do not like or fundamentally do not eat iron-rich and seafood often fear anemia. However, you can replenish the balance of this substance even with the help of all your favorite fruits and vegetables. The portion of iron contained there will help to avoid many problems.
Iron. This chemical element is the most common on our planet. It competes only with hydrogen and oxygen. This substance is vital for human health, since iron forms the basis of such blood cells as hemoglobin.
The function of iron is the transport of oxygen from the lungs through the circulatory system to all organs and tissues of the body. With a lack of this trace element, the body as a whole suffers.
Anemia is a deficiency of iron in the blood.
Anemia is a deficiency of iron in the blood, a decrease in the concentration of hemoglobin, a decrease in the total number of red blood cells.
This pathology is not an independent disease. This is a consequence and a symptom. The reasons for the development of this pathology are different:
- with a low content of iron-containing products;
- various mono-diets;
- vegetarianism and veganism;
- lack of vitamins and minerals;
- infectious diseases;
- blood diseases;
- the body's response to aggressive treatment;
- worm infestations.
Normal levels of hemoglobin in the blood depend on the age, gender and condition of the patient. Hemoglobin norms for different categories:
- Children, depending on age - at least 110-120 units.
- Men - 130-160 g / l.
- Women - 120-140, while waiting for the baby - at least 110 g / l.
Often, a lack of iron in the blood is asymptomatic and a person learns about this condition only during a routine examination. But at the same time, the patient may complain of tinnitus, increased fatigue, lack of air, lack of appetite.
For the treatment of this syndrome, iron-containing preparations are used, the patient is recommended a diet with a high content of this substance.
Iron. Types and norms of consumption
It is necessary to maintain the level of iron in the body.
This trace element must be included in the diet of any person. But there is a group of people who should keep their iron intake under special control:
- women expecting a baby;
- the fair sex during menstruation;
- children and the elderly;
- patients in the recovery phase.
Products with heme and non-heme iron. Table
Beef contains the most iron among meats.
How to saturate the body with a useful trace element? A table of foods high in iron will help you create a menu.
Please note that if you choose non-heme iron, then only 2 to 10% of it will be absorbed, and heme - all 35%. The amount of iron, mg per 100 g:
Products:
- liver - 20.2
- pork - 6.9
- beef - 17.5
- heart - from 4.1 to 4.8 in different animals
- tongue - 3.2-4.2 in different animals
- pork - 1.8
- beef - 3.6
- chicken - 1.6
- turkey - 1.4
- sardine - 2.6
Egg yolk:
- chicken - 6.7
- quail - 3.2
- — 0,4
- cheeses - from 17 to 37 depending on the fat content of milk and the type of cheese
- cow's milk - 0.1
- oats, rye - 3.9
- buckwheat - 6.7
- legumes - from 1.5 to 11.8 depending on the type
- nuts - from 2.9 to 4.6 depending on the variety
- apples - 0.1
- pomegranate - 1.0
- fresh spinach - 3.5
- dry spinach - 35
- — 0,8
- pear - 2.3
- potatoes - 1.2
- tomatoes - 0.6
- currant - 1.0
- mushrooms - 12.0
- peas - 1.4
So the well-known iron-containing foods - apple and pomegranate - actually contain very little of this trace element.
The leading positions are occupied by the liver and various types of meat.
Iron in food. What interferes with the absorption of trace elements
Excess iron in the body prevents the absorption of other trace elements.
It is important not only to eat food rich in iron, but also to do it right.
Since there are antagonist products that reduce the absorption of a particular trace element. Iron is no exception. Foods that promote poor absorption of iron:
- Calcium-rich foods - milk, dairy products, cheeses, sesame seeds,. Therefore, your favorite buckwheat porridge with milk does not contribute to the absorption of a useful trace element from cereals.
- Tannins are natural compounds that give the product an astringent or astringent taste. These substances bind protein molecules that carry hemoglobin even at the stage of chewing food in the oral cavity. Tannins are found in green tea, black tea, persimmon and some grape varieties.
- Fitins are a group of substances found in whole grain flour. Therefore, semolina porridge is not recommended by pediatricians as complementary foods in the first year of a child's life.
- Antacids, vitamin E - form sparingly soluble compounds with iron, enhances the excretion of the trace element from the body.
- Alcoholic drinks - contribute to the destruction of iron in food, remove it from the body.
Conversely, an excess of this trace element in the diet does not allow calcium, tannins, and vitamin E to be absorbed. Therefore, nutrition should be balanced, since an excess of one substance can lead to a lack of other vital elements.
How to improve iron absorption
Ascorbic acid will help the absorption of iron in the body.
For the treatment of anemia, 2 methods are used - this is taking special drugs and eating foods containing iron.
If the patient chooses the second way - correction by changing eating habits - then the problem should be approached comprehensively.
It is advisable to eat not just foods rich in iron, but also to do it right. How to improve the absorption of trace elements? Doctors recommend:
- B vitamins, ascorbic acid provide favorable conditions for the absorption of iron. Nuts, seeds, green vegetables, cheeses, legumes, salads, eggs, seafood are rich in B vitamins.
- Ascorbic acid is found in citrus fruits, berries, bell peppers, strawberries, and other sour berries. For example, at best, 2% of iron is absorbed from spinach, but if it is served as a side dish for meat or fish, supplemented with berry sauce or finished with a glass of orange juice, then 5 times more useful trace element will be absorbed.
- The presence of copper, zinc, molybdenum in the diet. These substances are rich in parsley, seeds, nuts, seafood, spinach, legumes, pork.
- Spicy herbs - cinnamon, thyme, mint, anise - and a natural stimulant ginseng enhance the absorption of iron. It is enough to use spices in the daily diet.
- Sauerkraut and cucumbers are fermented foods. With their use, the pH of gastric juice decreases, while iron absorption increases.
Watch your diet. But with progressive anemia, it is very difficult to even out blood counts with a single diet. As a result, the problem of excess weight may be added.
Initially, you should find out the cause of iron deficiency, start taking iron supplements. But also analyze your own and eat foods rich in this trace element.
What are the symptoms of anemia and treatment methods will tell the video:
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The human body needs to consume foods containing iron and various trace elements every day. They help in the regulation of processes that are necessary for a full life. If all substances in the body are in balance, then the various systems perform their work without malfunction. With a lack of some element, a person feels inferior, sick, tired, and may even become depressed. The lack of the element Fe in the body is very noticeable. To prevent the lack of this element, you need to consume foods containing iron daily.
Iron is the main element in energy metabolism. Its absorption takes place to a large extent in the upper intestine. With a lack of this element in the blood, hemoglobin decreases, which leads to anemia, a decrease in immunity and constant fatigue. Currently, there are two types of Fe
- Heme;
- Non-heme.
Heme iron is a substance of animal origin. Its main feature is its high digestibility by the body. Takes a huge part in the production of hemoglobin. Heme iron is a compound that is synthesized by the body itself, but rather slowly and in insufficient quantities.
Iron plays a huge role in the body, it is involved in the fermentation of various proteins, in redox processes, and normalizes the functions of the brain and immune system.
Non-heme iron is a plant-based substance. Assimilation by the body will be quite lower than that of heme. The main advantage is that it is great for people with a lack of the Fe element on a diet or vegetarians. With a lack of Fe in the body, it is advisable not to continue the diet, as it can lead to negative consequences. To determine which foods are right for your diet, you need to consult a dietitian.
Signs of iron deficiency
The main symptom of Fe deficiency is dry skin, thus the body signals us that it needs to replenish its supply of this element. Hair can become brittle, lose its former luster and even fall out. With a strong lack of Fe, a deterioration in the condition of the teeth is possible, which occurs due to the destruction of the enamel, and after it their cementing part.
The skin becomes pale and negatively receptive to sunlight, headaches and even fainting often occur. Often tormented by insomnia, and during the day it is impossible to work because of the desire to sleep. There are gaps in memory and the performance of the brain worsens, a person thinks worse and his intellectual level is noticeably reduced.
Young girls may have an inexplicable desire to consume those foods that they would not eat in ordinary life. For example, raw potatoes, chalk or clay. It may also worsen: muscle tissue, difficulty eating dry food, decreased hemoglobin and loss of strength. The lack of this element in the female body can affect the ability of reproductive function.
The process of reducing hemoglobin can go unnoticed for a very long time, its lack does not manifest itself in a healthy cardiovascular and respiratory system. This is due to the fact that these organs themselves are able to balance the lack of Fe, to restore oxygen. Doctors also noticed that if the patient leads an active healthy lifestyle, the symptoms of iron deficiency will manifest themselves much earlier.
Daily intake of iron
A person needs iron-enriched foods in very large quantities to maintain health. With a lack of Fe in the body, the thyroid gland malfunctions, as a result of which you can gain excess weight.. The human body always has about 3-4 mg of iron, but about 1 mg is consumed per day. The reason for this is:
- Profuse perspiration;
- Menstrual syndrome in girls;
- Hereditary fast waste of elements;
- Profuse bleeding.
To prevent the development of anemia, an adult man needs to consume at least 8 mg per day, and a girl - more than 18 mg. Children under 14 years of age should eat up to 10 mg of iron, in adolescence up to 15 mg. A pregnant woman needs to increase the daily intake of this element to 27 mg per day.
Food fortified with iron
Iron is found in most foods, but its absorption occurs differently depending on the type of Fe. In many plant foods, this element is higher than in meat, but non-heme iron is absorbed much worse. The list of products-sources of this element can be found in any table with iron-containing products. Rostest constantly conducts tests to check the iron content in various food products. As a rule, food products that lack it are not allowed to be sold.
Here is a list of foods with the highest iron content: pistachios, pork liver, spinach, peas, and oatmeal.
- Fish and other seafood contain the maximum amount of iron. Mollusks rank first in terms of Fe content, after oysters and mussels.
- Meat. Nutritionists do not recommend eating a lot of meat, because. meat is not a low-calorie product.
- Various nuts are very rich in iron: Brazilian, hazelnuts, hazelnuts or cashews.
- Extremely rich in Fe liver of various animals
Many people think that apple seeds contain a lot of iron, but this is actually a myth. An apple, of course, contains it, but not enough for a complete recovery in the body. The same applies to pomegranate, iron is present in it, but a very small part, this will obviously not be enough for a daily diet.
The main leader in the content of various elements is the mollusk. It contains 30mg of iron per 100g. Then comes the pork liver - it contains 20 mg of iron per 100g.
What helps in the absorption of iron
To replenish iron in the blood, it is not enough just to include foods rich in Fe in food, you must also take care of its absorption. With the joint use of iron and certain elements, digestibility increases. Vitamin C is the main aid in absorption.
There are also foods that interfere with the absorption of iron, for example, or fatty foods, as well as any other containing calcium in large volumes. Do not drink strong tea and coffee, they can flush out iron from the body. It is also better to refrain from carbonated sweet drinks, replacing them with dried fruit compotes or rosehip broth.
Also, for the assimilation of this metal, it is worth increasing the amount of foods containing folic acid and vitamin B. Various natural minerals also help in the assimilation: Cu, Mg and Co. In the active saturation of the body and the formation of hemoglobin, eat foods rich in all the elements listed above. These elements are found in fish, nuts, beets, mushrooms and various cereals.
Causes of Iron Loss
With a strict diet, vegetarianism, large blood loss or heavy periods, there is a loss of iron. The consequences can be adverse, the development of anemia and anemia. According to statistics, about 1/7 of the world's population suffers from anemia. Adolescents and women are more affected by it.
With a hemoglobin level of 100 g/l or below, there is nothing to worry about, you just need to increase foods that contain enough iron to inflammatory stores in the body. It is also fashionable to use various drugs to increase iron, at the moment there are many tablets containing trace elements. If hemoglobin has dropped to 90 g / l, then you should go to the doctor and prescribe the right treatment.
Contraindications
With a high iron content in the body, inflammatory processes occur. The brain and liver are also affected by toxins. With the abuse of alcoholic beverages, with diseases of the liver, spleen, heart, iron accumulates in the body. In excess, iron prevents the absorption of other useful elements such as copper, calcium and chromium. And Fe deficiency occurs when there is an excess intake of chromium and zinc.
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Iron has a fairly important function in the human body and its deficiency leads people to serious ailments. This condition can occur in people who follow diets, take excessive amounts of alcohol or abuse smoking.
Iron is a very important component responsible for the amount of hemoglobin in the blood, and in combination with many other enzymes is responsible for proper metabolism.
It directs oxygen to all cells and organs, helps maintain immunity in the body, plays a role in energy metabolism, helps increase nerve fibers, and is also a necessary component for pregnant women, because if it is not enough during the period of expectation of a child, a woman can get serious complications.
What causes iron deficiency in the body
With the decline of iron in a person, a decrease in hemoglobin begins, and this state of malaise is called anemia in medicine ().
With anemia, it is necessary to carefully monitor the patient's condition, and feed the patient with foods that contain a large amount of iron.
In a state of anemia, people become weak and get very tired from any even the simplest work.
You can notice the symptoms of anemia by the following signs:
- the skin becomes pale beyond recognition;
- and legs;
- dizziness and;
- poor appetite or desire to sit down on something unusual, such as lime, paper, starch or ice;
- cold-like symptoms.
Daily iron requirement for humans
A person contains 3-4 mg. gland. Most of the iron is in the blood, remaining in the liver or bones.
For a healthy lifestyle, a person normally needs to replenish this enzyme in the body every day in an amount of 10-30 mg, depending on gender and condition:
- a man should consume 10-15 mg per day. substances;
- for women, the required daily allowance is from 15 to 20 mg. gland;
- when carrying a fetus (pregnancy) and breastfeeding, women need to replenish the supply of the substance by 18 mg;
- per day, the maximum allowable amount should not exceed 45 mg.
If a person does not receive the daily allowance, then there will be problems with skin peeling or deterioration in the quality of hair and facial skin. You must replenish it with products containing iron in their composition.
Table with a list of all products containing iron
What foods contain iron and what is important to include in your diet are important questions, the answers to which can be found in special tables.
Table 1 - List of iron-containing products
| Product group name | The product's name | |
|---|---|---|
| Animal Products | ||
| Meat and offal | beef meat product | 3,6 |
| veal meat product | 2,9 | |
| lamb meat product | 3,1 | |
| pork meat product (low fat) | 1,8 | |
| chicken | 3,6-4 | |
| rabbit meat product | 4,4 | |
| brains (beef product) | 6 | |
| turkey | 1,4 | |
| lung | 10 | |
| common carp | 2,2 | |
| fried chicken | 0,7-0,8 | |
| pig liver | 20,2 | |
| chicken liver | 17,5 | |
| beef liver | 6,9 | |
| calf's liver | 5,4-11 | |
| kidneys (beef) | 7 | |
| fat | 2,3 | |
| heart (beef) | 4,8 | |
| heart (pork) | 4,1 | |
| tongue part (beef) | 5 | |
| tongue part (pork) | 3,2 | |
| Fish products and seafood | shrimps | 1,7 |
| bivalve | 9,2 | |
| mussels | 6,7 | |
| sardines | 2,9 | |
| sardines (canned) | 2,9 | |
| common carp | 2,2 | |
| tuna (canned) | 1,4 | |
| Red caviar | 1,8 | |
| shellfish boiled | 25-30 | |
| burbot | 1,4 | |
| cod | 0,6 | |
| mackerel | 2,3 | |
| sea fish | 1,1 | |
| chum caviar | 1,8 | |
| black caviar | 2,4 | |
| Eggs and dairy products | chicken eggs (yolk part) | 6,7 |
| chicken eggs (protein part) | 0,2 | |
| quail eggs (yolk part) | 3,2 | |
| butter | 0,1 | |
| soy products | 3,8-4 | |
| curd products | 0,4 | |
| tofu | 2,7 | |
| cow's milk | 0,05 | |
| Herbal products | ||
| Cereals and baked goods | buckwheat | 8 |
| oats | 4,3 | |
| oat flakes | 3,6 | |
| barley | 12 | |
| semolina | 1 | |
| cereal (corn) | 2,7 | |
| cereals (millet) | 2,7 | |
| rye | 2,6 | |
| pasta | 1,2 | |
| Rye bread | 2,0-2,7 | |
| White bread | 0,9-2,6 | |
| oatmeal | 5 | |
| lentils | 7 | |
| wheat germ | 8 | |
| bran (wheat) | 11,1 | |
| flour (wheat) | 3,3 | |
| Vegetables, herbs and legumes (this food group is the most optimal diet for pregnant women, and belongs to the lowest calorie food group) | spinach | 3,3 |
| artichoke | 3,9 | |
| eggplant | 0,6 | |
| broccoli | 0,7 | |
| boiled broccoli | 1,0-1,2 | |
| zucchini | 0,4 | |
| salad | 0,5 | |
| beet | 1,7 | |
| celery | 1,3 | |
| chard | 3,1 | |
| carrot | 0,7-1,2 | |
| potato | 0,8 | |
| sea cabbage | 16 | |
| cauliflower | 1,4 | |
| Brussels sprouts | 1,3 | |
| Chinese cabbage | 1,3 | |
| Sweet pepper | 7 | |
| turnip (greens) | 1,1 | |
| corn | 2,7 | |
| pumpkin | 0,8 | |
| asparagus | 2,1 | |
| beans | 11-12,4 | |
| green beans | 5,9 | |
| white beans | 3,7 | |
| red beans | 2,9 | |
| fresh mushrooms | 5,2 | |
| dried mushrooms | 35 | |
| Jerusalem artichoke | 4 | |
| chickpeas | 2,9 | |
| beans | 5,5 | |
| lentils | 11,8 | |
| parsley | 5,8 | |
| parsley (root) | 1,8 | |
| tomatoes | 0,6 | |
| rhubarb | 0,6 | |
| peas | 8-9,4 | |
| Fruits and berries | apricots | 2,1-4,9 |
| plum splayed | 1,9 | |
| a pineapple | 0,3 | |
| citrus | 0,4 | |
| watermelon | 1 | |
| bananas | 0,7 | |
| cowberry | 0,4 | |
| strawberry | 1,2 | |
| grape | 0,6 | |
| cherry | 0,5 | |
| pomegranate | 0,78 | |
| pear | 2,3 | |
| melon | 1 | |
| plum | 2,1 | |
| persimmon | 2,5 | |
| apples | 0,5-2,2 | |
| peach | 4,1 | |
| lemon | 0,6 | |
| Strawberry | 0,7 | |
| cranberry | 0,6 | |
| gooseberry | 1,6 | |
| dogwood | 4,1 | |
| raspberry | 1,6 | |
| mandarin | 0,4 | |
| rose hip | 11 | |
| sweet cherry | 1,6 | |
| blueberry | 8 | |
| black currant | 2,1 | |
| Dried fruits | prunes | 3 |
| dried apricots | 12 | |
| dried apricots | 11,7 | |
| raisin | 3 | |
| figs | 0,4 | |
| pear | 13 | |
| Nuts and seeds | pistachios | 3,9 |
| cashew nuts | 6,7 | |
| Pine nuts | 3 | |
| almond | 4,4 | |
| peanut | 4,6 | |
| hazelnut | 3,2 | |
| sunflower seeds | 6 | |
| pumpkin seeds | 15 | |
| walnuts | 2,9 | |
| Herbs and spices | ||
| Herbs and spices | thyme (thyme) dried | 123,6 |
| dried basil | 89,8 | |
| dried curly mint | 87,47 | |
| dried marjoram | 82,71 | |
| dried dill | 48,78 | |
| celery seeds | 44,9 | |
| laurel | 43 | |
| dried coriander (cilantro) | 42,46 | |
| ground turmeric | 41,42 | |
| ground savory | 37,88 | |
| oregano (oregano) dried | 36,8 | |
| tarragon (tarragon) dried | 32,3 | |
| ground sage | 28,12 | |
| dried parsley | 22,04 | |
| paprika | 21,14 | |
| ground ginger | 19,8 | |
| fennel seeds | 18,54 | |
| thyme (thyme) fresh | 17,45 | |
| coriander seeds | 16,32 | |
| cumin seeds | 16,23 | |
| nutmeg husk | 13,9 | |
| fresh curly mint | 11,87 | |
| fresh dill | 6,59 | |
| fresh parsley | 6,2 | |
| fresh basil | 3,17 | |
| coriander (cilantro) fresh | 1,77 | |
| Seaweed | ||
| Seaweed | dried spirulina | 28,5 |
| dried agar | 21,4 | |
| Irish moss (carrageenan) | 8,9 | |
| kelp (seaweed) | 2,85 | |
| raw spirulina | 2,79 | |
| wakame (undaria pinnate) | 2,18 | |
| raw agar | 1,86 | |
| nori (porphyry) | 1,8 | |
| Other products | ||
| Other | cocoa | 12,2 |
| hematogen | 4 | |
| plum juice | 2,9 | |
| tomato juice | 1,8 | |
| syrup | 21,5 | |
| halva | 6,4 | |
| honey | 0,9 | |
| Brewer's yeast | 16-19 | |
| chocolate | 2-2,7 | |
The above foods are divided into key groups. According to the content of iron, these groups can be built in the following order (from the products with the highest iron content to the least containing):
- Herbs and spices.
- Meat and offal.
- Fish and seafood.
- Dried fruits.
- Fruits and berries.
- Vegetables, herbs and legumes.
- Seaweed.
- Nuts and seeds.
- Cereals and bakery products.
- Eggs and dairy products.
- Others.
When following a diet, it is very important to know the list of foods with the highest level of iron in the composition. Products containing iron in large quantities are shown in table 2.
Table 2 - List of foods high in iron in their composition
| Foods high in iron | |
| Product name | Iron content in mg per 100 g |
|---|---|
| thyme (thyme) dried | 123,6 |
| dried basil | 89,8 |
| dried curly mint | 87,47 |
| dried marjoram | 82,71 |
| dried dill | 48,78 |
| celery seeds | 44,9 |
| laurel | 43 |
| dried coriander (cilantro) | 42,46 |
| ground turmeric | 41,42 |
| ground savory | 37,88 |
| oregano (oregano) dried | 36,8 |
| dried mushrooms | 35 |
| tarragon (tarragon) dried | 32,3 |
| shellfish boiled | 25-30 |
| dried spirulina | 28,5 |
| ground sage | 28,12 |
| dried parsley | 22,04 |
| syrup | 21,5 |
| dried agar | 21,4 |
| paprika | 21,14 |
| pork liver | 20,2 |
| ground ginger | 19,8 |
| fennel seeds | 18,54 |
| chicken liver | 17,5 |
| thyme (thyme) fresh | 17,45 |
| coriander seeds | 16,32 |
| cumin seeds | 16,23 |
| Brewer's yeast | 16-19 |
| sea cabbage | 16 |
| pumpkin seeds | 15 |
| nutmeg husk | 13,9 |
| pear | 13 |
| cocoa | 12,2 |
| barley grits | 12 |
| dried apricots | 12 |
| beans | 11-12,4 |
| fresh curly mint | 11,87 |
| lentils | 11,8 |
| dried apricots | 11,7 |
| wheat bran | 11,1 |
| rose hip | 11 |
| lungs | 10 |
| oysters | 9,2 |
| peas | 8-9,4 |
| Irish moss (carrageenan) | 8,9 |
| wheat germ | 8 |
| buckwheat grain | 8 |
| blueberry | 8 |
| lentils | 7 |
| kidneys (beef) | 7 |
| Sweet pepper | 7 |
| beef liver | 6,9 |
| mussels | 6,7 |
| cashew nuts | 6,7 |
| chicken eggs (yolk) | 6,7 |
| fresh dill | 6,59 |
| halva | 6,4 |
| sunflower seeds | 6 |
| fresh parsley | 6,2 |
| green beans | 5,9 |
| veal liver | 5,4-11 |
| beans | 5,5 |
| fresh mushrooms | 5,2 |
| tongue (beef) | 5 |
| oatmeal | 5 |
Iron in food per 100 grams of product is shown in the tables above. For convenience, a separate table contains information on which products contain the most iron.
Iron deficiency anemia is the most common deficiency disease.
Children and women of childbearing age are most affected. This type of anemia develops due to a lack of iron in the diet, after serious blood loss, or as a result of vitamin C deficiency. Meanwhile, do not confuse iron deficiency anemia with megaloblastic anemia caused by insufficient intake of and.
The main task of iron in the body is to participate in the formation of hemoglobin, which concentrates about two-thirds of all Fe. Another quarter of the iron reserves are stored in ferritin and about 5 percent in the composition.
Benefits for the body
Iron obtained from food can provide a number of benefits to the human body. Given the special significance of Fe for humans, it is worth dwelling on its functions in more detail.
Hemoglobin formation
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, therefore they are more prone to anemia than men (especially with improper, unbalanced nutrition). In addition, it is this mineral that determines the color of blood, giving it a dark red hue, and also transports oxygen to all cells of the body.
For building muscle
In muscle tissues, iron plays the role of an oxygen supplier, without which the process of muscle contraction is impossible. The tone and elasticity of muscles depend on ferrum, and weakness is a typical symptom of iron deficiency.
For the brain
The ability to carry oxygen throughout the body makes iron an indispensable trace element for the full functioning of the brain. Fe-deficiency increases the risk of developing Alzheimer's disease, dementia and other diseases caused by brain disorders.
restless leg syndrome
Most researchers agree that the reason for the development of this sensorimotor disease is insufficient iron intake. Fe deficiency causes muscle spasms, which increase during periods of rest (sleep, sitting).
Maintaining a healthy body temperature
Interestingly, iron has the ability to regulate body temperature. And the adequacy of the flow of enzymatic and metabolic processes depends on its stability.
To keep you feeling well
Eliminates chronic fatigue in men and women, which is also a consequence of low hemoglobin.
Strengthening immunity
Ferrum plays a key role in the functioning of the immune system. An organism saturated with iron in sufficient quantities is able to more actively fight infectious diseases. In addition, the speed of wound healing depends on iron.
healthy pregnancy
During pregnancy, the female body needs increased volumes of blood and red blood cells (to supply the growing fetus). Therefore, the "demand" for iron in pregnant women increases. Iron deficiency increases the risk of preterm birth, provokes underweight in the newborn and disorders in its development.
In addition, iron can influence energy metabolism, enzymatic activity, relieve insomnia, increase concentration.
Why is a deficit dangerous?
Acute anemia is usually the result of advanced iron deficiency.
The main symptoms of iron deficiency are:
- fast fatiguability;
- muscle weakness;
- excessive menstrual bleeding in women.
As already noted, women are more prone to developing iron deficiency. Almost 10 percent of the fairer sex of childbearing age suffer from a lack of this trace element. But in men (and in women after menopause), ferrum deficiency anemia is extremely rare. Children are also at risk for developing anemia.
Factors Contributing to the Development of Iron Deficiency
- Increased blood loss (including from donors) increases the body's need for iron.
- Strength training and endurance exercises require almost twice the daily rate of ferrum.
- Mental activity contributes to a more rapid expenditure of iron reserves.
- Diseases of the gastrointestinal tract, gastritis with low acidity, autoimmune bowel diseases can cause poor absorption of iron.
Combination with other nutrients
. Consumption of ascorbic acid along with iron-containing foods contributes to increased absorption of iron. For example, if you add half a grapefruit to the Fe diet, the 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, as you know, is necessary for the transport of nutrients from "storage" to cells and organs. With a lack of cuprum, iron loses its "mobility", which as a result leads to the development of anemia. Would you like to restock ferrum at the same time? Beans, soybeans and lentils should regularly appear on your table.
It is also important to combine foods rich in iron with foods containing (thanks to the ferrum, B-substances acquire 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 ingredients are found in whole grains and black tea. However, studies have shown that there is no harm to a healthy person from these substances. But in people with existing violations of iron absorption or with advanced 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 the normal absorption of ferrum, iron-containing foods should be consumed separately from dairy foods and other foods rich in calcium.
The body's need for iron
The daily norm of iron for adults ranges from 10-30 mg.
Nutritionists call a serving of Fe at 45 mg an acceptable upper limit. At the same time, the daily rate for women is slightly higher than for men. This is due to physiological processes: from 10 to 40 mg of iron are lost monthly with menstrual blood. With age, the needs of the female body in the ferrum are reduced.
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 the cells of the liver, heart, pancreas, increase the risk of cancer).
Products containing ferrum
There are two types of iron found in food: heme and non-heme. The first option is ferrum, which is part of hemoglobin. Its sources are all animal foods and seafood. Heme iron is absorbed faster and easier by the body. Non-heme iron is an element derived from plant foods. For the formation of hemoglobin, it is used only partially, and then only in combination with vitamin C.
To achieve maximum benefit, nutritionists recommend combining animal and plant products. In this way, it is easy to increase the absorption of ferrum (sometimes even by 400 percent).
Many people know that meat, especially red varieties, 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 an avid vegetarian to take a blood test, and most likely, his iron concentration will not deviate too much from that of meat eaters. True, for this it is important to eat a variety of types of plant foods.
These studies partly destroy the theory that plants cannot provide humans with the necessary amount of iron. Many vegetarian foods contain iron above 10 percent of your daily value, and a serving or lentils will provide a third of your daily iron. In addition, plant foods contain fewer calories and fats, so they are ideal for people who follow 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 about one and a half times higher than that of meat-eaters.
Among plant foods, legumes and green leafy vegetables are the best sources of iron. 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 among other sweeteners such as honey, wedge syrup, brown sugar.
In order to make it easier to understand which foods are the most saturated with iron, we offer a table of the most useful 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 |
| Soya | 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 |
| Beets (tops) | 200 g | 5,4 |
| Sesame | 0.25 cup | 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 cup | 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 |
| vegetable marrow | 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 |
How to keep iron in food
Among the advantages of iron found in food of animal origin is high heat stability. But vegetable ferrum is not enthusiastic about mechanical processing 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 does not evaporate from the product - it partially passes into, in which the vegetable was cooked. It's also important to know a few tricks to help keep the iron in your meals.
- It is possible to minimize losses by reducing the cooking time and using as little water as possible. Example: Spinach cooked for 3 minutes in a large pot loses almost 90 percent of its iron.
- Cast iron cookware is able to saturate foods with additional iron. These portions can be quite small - from 1 to 2 milligrams, but the reality of such a process has already been proven. Moreover, experiments have shown that acidic products "absorb" ferrum from iron containers more intensively.
Iron absorption
But even if the product contains breathtaking reserves of iron, this does not mean that all this wealth will pass into the body. The absorption of ferrum from different foods occurs with a certain intensity. So, a person will “pull out” about 20 percent of the available iron from meat, a little more than 10 percent from fish. Beans will yield 7 percent, nuts 6 percent, and fruits, legumes, and eggs should not count on more than 3 percent ferrum absorption. Least of all - only 1 percent of iron - can be obtained from cooked cereals.
Iron deficiency anemia is a serious problem, leading to many associated diseases. But you can avoid it if you remember the role of proper nutrition.
