The question often arises, which meat has more iron? To answer it, you should figure out: why this element is needed, how much of it a person should consume per day in order to avoid its shortage in the body. The main amount of iron is found in food. Therefore, each person should know how to make a menu with a sufficient supply of the element.
macronutrient function
Thanks to iron, hemoglobin carries oxygen from the lungs to all organs and cells. It then removes carbon dioxide from the body.
There are two types of iron:
- Heme.
- Non-heme (bivalent and trivalent).
The first type of macronutrient is found in animal products: meat, liver, kidneys, black pudding. It is completely absorbed by the body.
Non-heme iron is found in plant foods and in iron-containing medicines. It can be contained in the form of ferric or ferrous iron. To transfer it from one species to another, a sufficient supply of ascorbic acid is necessary. Therefore, along with these drugs, vitamin C is prescribed.
Daily intake of 1.5 mg of iron from food is required. However, the body can absorb only 10% of the element, therefore, in order to avoid its deficiency, it is necessary to increase the intake to 15 mg. Pregnant women are allowed to consume the mineral contained in food up to 30 mg per day.
Thus, in food of animal origin, most of the heme iron is involved in the synthesis of hemoglobin. A small amount of the element comes from plant products and is absorbed if vitamin C is present. In its absence, iron is excreted from the body.
Macronutrient Deficiency Symptoms
Usually, iron deficiency can be noticed by some signs. A person develops weakness, malaise and reduced performance. At the same time, white streaks appear on the nails, dizziness and fainting may occur. As a rule, hemoglobin decreases, and the tissues stop receiving oxygen, resulting in an anemic condition.
Iron deficiency occurs with a low-calorie diet, heavy menstruation and any bleeding. Vegetarians usually suffer from this disease, as they do not consume animal products.
A decrease in hemoglobin may not be recognized immediately if there are no problems with the lungs and heart. They are able to compensate for the lack of oxygen. Some cite fatigue due to an active lifestyle or work day.
You should pay attention to the following signs:
- flashing flies before the eyes;
- dizziness;
- apathy;
- desire to eat chalk, clay;
- insomnia;
- constant fatigue.
If you feel worse, it is recommended to consult a doctor and take a general blood test to check hemoglobin. With a low rate, it is necessary to include animal products in the diet and take iron supplements.
Meat products rich in macronutrient
Despite the fact that there is more iron in plant foods, it is not absorbed by the body in full - only 6%. The content of iron in meat is less, but despite this, about 20% is supplied. Therefore, daily in the diet should be meat, fish or offal.
Table of iron content in meat products:
| № | Products | The amount of iron in 100 mg |
| 1. | pork liver | 29,7 |
| 2. | beef liver | 9,0 |
| 3. | kidneys | 7,0 |
| 4. | A heart | 6,3 |
| 5. | Language | 5,0 |
| 6. | Rabbit meat | 4,5 |
| 7. | Turkey | 4,0 |
| 8. | Mutton | 3,1 |
| 9. | Veal | 2,9 |
| 10. | Beef | 2,8 |
| 11. | Chicken | 2,5 |
| 12. | Sausage | 1,7 |
| 13. | Pork | 1,6 |
| 14. | Sea fish | 1,2 |
For example, if 100 grams of beef liver contains 9.0 mg, then the body will absorb only 20% - 1.8 mg.
It is also necessary to remember that some products reduce the absorption of iron, so they should not be consumed immediately, but after a certain period.
These include:
- dairy products;
- rice, pasta, potatoes;
- egg white;
- Tea coffee.
Iron-rich foods should be consumed in moderation, because an overdose of this element can have a toxic effect on the brain and liver. Alcohol abuse causes the accumulation of iron in the body and adversely affects the general condition of the patient, resulting in pathological processes.
Food contains many useful substances that the human body urgently needs throughout life. The same applies to iron - a trace element responsible for the level of hemoglobin in the blood.
Role in the human body
What does this microelement affect and what is reflected in:
- is part of hemoglobin;
- is an integral part of the protoplasm of cells;
- provides processes of tissue respiration;
- affects the level of erythrocytes (red blood cells), which transport oxygen through the blood through the vascular system, delivering it to all parts of the body.
Attention! This trace element is vital for the body, it is necessary to carefully monitor the level of its content in the blood.
What causes iron deficiency
Iron deficiency leads to the following disorders in the body:
- a decrease in the number of red blood cells (and they carry oxygen). With a glandular deficiency, anemia (anemia) develops in the body;
- change in taste sensations;
- geophagy (perverted food preferences) - for example, young children often eat sand, chalk, earth;
- dryness of the mucous membrane of the tongue, the appearance of cracks and irregularities on it;
- neurology (tearfulness, irascibility, hysteria);
- dizziness and headaches;
- tachycardia;
- belching;
- difficulty swallowing;
- dyspnea;
- paleness and peeling of the skin;
- flatulence;
- muscle weakness;
- pallor of the face;
- numbness of body parts;
- decreased concentration of thinking and memory;
- chronic fatigue;
- developmental delay in children;
- chills, fever;
- frequent colds;
- diseases of the gastrointestinal tract (erosive gastritis, enterocolitis, etc.);
- rheumatoid arthritis;
- fragile and brittle hair and nails;
- malfunctions of the thyroid gland, etc.
Iron overload and symptoms
Excessive content of this trace element in the human body is fraught with consequences:
- lowering blood pressure;
- kidney inflammation;
- diarrhea (sometimes bloody diarrhea);
- with excessive treatment with iron-containing drugs - constipation (due to the fact that iron binds hydrogen sulfide and intestinal motility is weakened);
- vomiting, nausea, heartburn;
- damage to the intestinal mucosa;
- decreased appetite and loss of muscle mass;
- dizziness, weakness, fatigue;
- arthritis;
- diabetes;
- skin pigmentation;
- heart disease;
- atherosclerosis;
- paralysis of the central nervous system;
- weakening of the immune system;
- increased likelihood of infection;
- increased risk of tumors.
Attention! With excess iron, there is a deficiency of calcium, chromium, zinc and copper. An imbalance of micro- and macroelements develops, which worsens the condition of the body as a whole.
Daily consumption rates
Distribution in the body
Attention! The physiological reserve is understood as a reserve deposited in the bone marrow, spleen, liver. Various failures of the glandular balance entail an emergency expenditure of the reserve.
To maintain the ratio at the correct, healthy level, it is necessary to regulate the diet and the range of foods consumed, as well as take a blood test for hemoglobin at least once every six months.
Keep in mind that women lose iron in huge amounts (about half as much as men). Especially during pregnancy in the II and III semesters, as well as during menstruation. The daily diet should bring iron to the body in the following quantities:
Attention! The minimum amount of iron entering the body per day is 20 mg (at least 30 mg for pregnant women). With less, there will be a shortage.
Iron rich foods
Large amounts of iron can be found in foods such as:
- pork liver;
- beef kidneys, liver and heart;
- wholemeal flour;
- oatmeal;
- oysters;
- raw shellfish;
- egg yolks;
- dried peaches;
- beans;
- asparagus;
- nuts.
| Name | Content, mg/100 g of product |
| beef liver | 9,00 |
| Beef kidneys | 5,97 |
| beef heart | 5,96 |
| chicken heart | 6,30 |
| chicken liver | 8,60 |
| beef lungs | 10,00 |
| rabbit meat | 3,32 |
| Horsemeat 1 cat. | 3,09 |
| Beef brains | 2,61 |
| Mutton | 2,10 |
| Pork fat | 1,94 |
| Dried porcini mushrooms | 34,00 |
| Pumpkin seeds | 14,00 |
| sesame seed | 11,40 |
| Hazelnuts | 3,02 |
| walnuts | 2,30 |
| beans | 5,60 |
| Lentils | 11,90 |
| Peas | 6,80 |
| Beans | 6,00 |
| Brewer's yeast | 18,00 |
| cocoa powder | 14,78 |
| Halva | 6,40 |
| Syrup | 19,40 |
| sea kale | 16,20 |
| Cod liver | 1,89 |
| Canned fish | 2,47 |
| Horse mackerel | 1,15 |
| squids | 1,10 |
| Almond | 4,40 |
| Black currant | 5,30 |
| Dried apricots | 4,70 |
| Blueberry | 7,00 |
| Buckwheat | 6,14 |
| oatmeal | 3,93 |
| Rice groats | 1,03 |
| Semolina | 0,94 |
| millet groats | 2,74 |
| Barley grits | 1,80 |
| Wheat flour | 2,11 |
| Rye flour | 3,53 |
| Wheat bread 1 s. | 1,88 |
| Wheat grain bread | 4,81 |
| Rye bread | 3,90 |
| chicken eggs | 2,48 |
| Hard cheese | 1,20 |
| Processed cheese | 0,87 |
| Brynza, cottage cheese | 0,46 |
| Apples | 2,26 |
| Raisin | 3,06 |
| Cauliflower | 1,40 |
| Strawberry | 1,20 |
| Brussels sprouts | 1,29 |
| Onion | 0,82 |
| Green onion | 1,00 |
| Potato | 0,90 |
| Carrot | 0,70 |
| apricots | 0,73 |
| Grapefruits, oranges | 0,32 |
| Tomatoes | 0,95 |
| Melon watermelon | 1,00 |
| Kohlrabi and cabbage (white, red) | 0,60 |
When compiling a menu, remember that the iron content of foods should be kept in mind as a reference. The balance of a microelement in the body depends not only on nutrition from the outside, but also on the specifics of the metabolism of the organism of a particular person. Regularly undergo examinations, take tests and adjust your diet.
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 completed 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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Iron is an important trace element in the human body, it is needed for the formation of hemoglobin and myoglobin in the blood and is responsible for saturating the body with oxygen. Many people wonder what foods are high in iron to include in their diet.
Sources of ironIt is believed that foods containing a lot of iron are various types of meat. Popular belief: you need to eat meat to increase hemoglobin. Yes, meat contains iron in large quantities. But that it is contained in large quantities exclusively in the meat of herbivores. And these animals get all the essential trace elements and it is from plant foods. Therefore, the foods that contain the most iron are plant-based.
- The record holder for iron content is beans.
- In second place are hazelnuts.
- Well, the third place is occupied by oatmeal.
What other foods are high in iron?
A large amount of iron contains: white mushrooms, wheat groats, pork liver, sunflower halva, spinach, cauliflower, sea cabbage, seafood, persimmon, pomegranate.
It is important not only to get enough iron from food, but also that it is absorbed. Vitamin C increases the absorption of iron by 2 times.
Iron deficiency can lead to serious problems. A decrease in hemoglobin leads to a breakdown, bad mood, dizziness and lethargy. With extremely low hemoglobin, a person needs a blood transfusion. In order for everything to be excellent, eat the above foods as often as possible and the symptoms of iron deficiency will not be familiar to you.
Hello dear readers. Iron is one of the most abundant metals in the earth's crust. It has been used by man for the manufacture of various materials since ancient Egypt. But, iron is necessary not only for the manufacture of weapons and household items, but also for the health of our body. The article answers the questions: “Why does our body need iron?” and “How to make up for the lack of iron?”. After all, with its deficiency, the work of the body can change significantly. And it usually happens for the worse. Iron is a biologically important element in a living organism, the role of which is extremely difficult to overestimate.
On my blog, I have an article, or rather my story, about how I managed with food, without the use of drugs.
What is iron and its role in the body
Iron is involved in a number of important processes in our body, which are global in understanding a closed biological system (which is our body).
1. A necessary element for the formation of hemoglobin. It is iron that reacts with oxygen, and thus supplies it to the cells of our body. And hemoglobin is also responsible for the removal of carbon dioxide. It is this chemical element that gives our blood its red color.
2. Responsible for the formation of myoglobin, which enables our body to store oxygen. Therefore, we can hold our breath for a while.
3. Responsible for the neutralization of toxic substances in the liver.
4. Responsible for immunity. This chemical element provides the activity of interferon, which is released if our cells are affected by a virus.
4. Rapid heartbeat without an objective reason.
Iron is involved in the construction of hemoglobin - this is the main function of this chemical element. Ferrum gives the blood a red tint and helps transport oxygen to the body's cells. The norm of hemoglobin is extremely important for a person, since a large amount of it is lost due to open and closed injuries. Women lose a significant amount of blood each month during their menstrual cycle. For this reason, they are more likely to suffer from anemia (iron deficiency).
It is a vital element for muscle health. It is present in muscle tissues and helps to provide the oxygen supply needed for muscle contraction. Without it, the muscles lose their tone and elasticity. Muscle weakness is one of the most obvious signs of anemia.
The brain uses about 20% of the oxygen in the blood, so the work of the brain directly depends on iron. Proper blood flow in the brain can stimulate cognitive activity, promote the formation of new neural pathways to prevent cognitive disorders such as dementia and Alzheimer's disease.
Iron deficiency is one of the causes of restless leg syndrome. Low blood levels are the main cause of this condition, so proper iron supplementation will eliminate the problem. It is associated with muscle spasms, which can be one of the symptoms of anemia.
It is an important mediator for regulating body temperature. Maintaining a stable body temperature means that enzymatic and metabolic processes can take place in their most optimal and efficient environment and temperature.
This element is useful in the treatment of a severe disorder called iron deficiency anemia. Therefore, eating iron-containing foods will help get rid of the disease.
Ferrum is actively involved in the synthesis of a number of important neurotransmitters such as dopamine, norepinephrine and serotonin. These chemicals play an important role in a variety of activities involving neurons and the human brain.
The health benefits also include the elimination of unexplained or chronic fatigue that can occur in both men and women. The lack of this element is a natural cause of fatigue, as it is.
It plays a key role in ensuring the functioning of the human immune system. Red blood cells are necessary to provide oxygen to damaged tissues, organs and cells. Without it, there would be no hemoglobin; without hemoglobin, there would be no oxygen. The processes of healing and healing need iron.
It is a participant in energy metabolism in the human body. Energy is extracted from the food consumed and then distributed to various parts of the body.
Iron is an important constituent of various enzyme systems such as myoglobin, cytochromes and catalase. Without them, the digestive and excretory organs do not function properly.
This metal is useful in the treatment of insomnia. The right amount of red blood cells can lead to lower fluctuations in blood pressure, which is unstable in people who are awake at night.
What foods contain a lot of iron: a list
There are quite a lot of them, although not only the quantity is important, but also the digestibility of the element from the product.
Skim milk cheese
Cheese is one of the foods rich in iron. 100 g contains 37 mg of a useful element. Enough to replenish the daily allowance.
Pork liver
100 g of the product contains 29.7 mg of ferrum. Enough to replenish the daily allowance.
Brewer's yeast
In 100 g of yeast - 18 mg of this metal. Beneficial for skin, hair and nails.
Raisin
A handful of this sweet with porridge, yogurt, oatmeal or salad will be part of a balanced diet. It is better to use raisins with other healthy products containing vitamin C. So the iron contained in raisins will be more easily absorbed by the body.
A serving size (1/2 cup) contains 1.6 mg of iron, 247 calories.
Dried apricots
A serving of dried apricots contains about 9% of your daily iron intake, without being high in sugar or calories. Serving Size (1/4 cup): 2 mg iron, 74 calories.
Brussels sprouts
Brussels sprouts are a source of antioxidants, vitamins, and fiber. Helps prevent fatigue and other symptoms of iron deficiency. Serving Size (1/2 cup): 0.9 mg iron, 28 calories.
Pumpkin seeds
A handful of pumpkin seeds contains about one milligram of iron. This is approximately 5% of the recommended daily allowance. Pumpkin seeds provide maximum health benefits when raw. A serving size (about a handful) contains 0.9 mg of iron, 126 calories.
Buckwheat
100 grams of cereal contains 310 kcal; 6.7 mg of iron. Accelerates metabolism, lowers cholesterol levels in the blood.
Pomegranate
Pomegranate also belongs to the products containing iron. 1 mg of the element in 100 g of grains. It is used in the rehabilitation of the body after operations and viral diseases. Rich in hormones that are beneficial for women. Reduces the symptoms of toxicosis and pain.
Soya beans
Soybeans are a source of unsaturated fats, fiber, and minerals such as iron. One cup of cooked soybeans contains almost half the recommended amount of iron. Serving Size (1 cup, boiled), 8.8 mg iron, 298 calories.
Beans
Potato
Potatoes are one of the most versatile foods fortified with iron and vitamin C, which affects the absorption of the element. Potatoes can be served as a side dish and main dish, so you can combine them with other iron-rich foods. Serving Size (1 medium potato with skin), 3.2 mg Fe, 278 calories.
Black chocolate
A 100 g serving size contains about 35% of the recommended daily intake. Chocolate should be consumed in moderation. Serving Size (100 g), 6.3 mg iron, 578 calories.
Spinach
The green leaves are fortified with vitamin C, which makes it easy to absorb iron. Spinach can be eaten raw, but boiled will be more beneficial. Serving Size (1 cup): 6.4 mg iron, 41 calories.
Chicken liver
In 100 g of the product - 140 kcal. Contains 17.5 mg of iron. Provides the development of the immune and hematopoietic system, even during fetal development.
How much iron is in apples
In 100 g - 48 kcal. A medium-sized apple contains 2.5 mg of iron. Reduces cholesterol levels, normalizes digestive functions, activates mental work.
Daily iron intake: how much does a person need per day?
When a person has iron deficiency anemia, the body's cells cannot get enough oxygen, resulting in fatigue, irritability, low energy levels, and difficulty concentrating.
This type of anemia is one of the most common nutritional deficiencies in the world. This is a typical problem in pregnant women, teenagers, children of primary school age, athletes. The latter lose large amounts of iron through sweating. Those who are on a low-calorie diet also experience anemia.
- Children 7 to 12 months: 11 mg;
- Children 1 to 3 years: 7 mg;
- Children 4 to 8 years old: 10 mg;
- Children 9 to 13 years old: 9 mg;
- Teenage boys: 11 mg;
- Adolescent girls: 15 mg;
- Before menopause, women aged 19 to 50: 18 mg;
- Women after menopause: 8 mg;
- Pregnant women: 27 mg;
- Breastfeeding women: 9 mg;
- Men: 8 mg.
The upper limit for metal intake from foods and supplements is 45 milligrams per day. Since the body does not completely absorb iron, it can be obtained from vegetables and grains and animal sources of iron. Vegetarians need to increase the rate by 1.8 times. For example, a 30-year-old vegetarian needs 32 mg instead of 18 mg per day.
Eating too much iron can cause indigestion and constipation. Exceeding the norm above the upper limit can increase the risk of chronic diseases and be toxic to the body. The attending physician must confirm iron deficiency anemia before prescribing special supplements to the patient. Symptoms of hemochromatosis (impaired iron metabolism in the body):
- Joint pain;
- Abdominal pain;
- Fatigue;
- General weakness.
Signs and symptoms of the disease at an advanced stage:
- Diabetes;
- Loss of sex drive;
- Impotence;
- Heart failure;
- Liver failure.
What foods don't absorb iron?
Iron is present in two biologically active forms: heme and non-heme.
Heme iron is found in animal products that contain hemoglobin: fish, meat, and poultry. Heme iron is two to three times better absorbed than non-heme iron found in plant foods. Absorption of non-heme iron is less well absorbed, so you should be familiar with foods that interfere with its absorption.
- Dairy products and calcium reduce or inhibit the absorption of non-heme iron from the diet or supplements. Calcium is able to reduce the absorption of heme iron from animal products. While iron and calcium are equally essential for health, avoid dairy products 2 hours before or after taking iron-rich foods. Avoid taking calcium and iron at the same time during the day.
- Coffee, tea and cocoa contain polyphenols, which are beneficial nutrients with antioxidant properties. Consumption of foods containing polyphenols may provide protection against cardiovascular disease, diabetes, cancer, osteoporosis, and neurodegenerative diseases. But they interfere with the absorption of iron in the body. Teas also contain tannins that interfere with the absorption of non-heme iron. Coffee, tea, and coconut milk inhibit the absorption of non-heme iron. Avoid drinking these drinks while eating food containing ferrum.
- Fiber rich foods reduce the absorption of iron from foods and supplements. Raw vegetables, whole grains, and high-fiber bran should not be consumed at the same time as iron-rich foods. Iron is best absorbed on an empty stomach. If iron supplements cause nausea, cramps, constipation, or diarrhea, small amounts of low-fiber foods are allowed.
- Whole grains and legumes reduce the bioavailability of nutrients, including non-heme iron. Vegetarians who are getting non-heme iron should take this into account. To increase the absorption of iron from foods or supplements, it is best to combine foods high in vitamin C with iron-containing foods at the same meal.
What iron foods are good for pregnant women
Foods that provide 0.5 to 1.5 milligrams of iron:
- Chicken meat - 85 grams;
- Green peas, 1/2 cup;
- Tomato juice, 170 grams;
- Broccoli, 1/2 cup;
- Brussels sprouts, 1/2 cup;
- Whole wheat bread, 1 slice;
- Dried apricots, 5 slices;
- Raspberries, 1 cup;
- Strawberries, 1 cup;
Foods that provide 1.6 to 3 mg of iron per day:
- Baked potatoes in their skins;
- Beans, 1/2 cup cooked;
- Oatmeal, 1 plate;
- Raisins, 1/2 cup;
Foods that provide 3 to 12 mg of iron:
- Clams, 4 large or 9 small;
- Oysters, 6 medium;
- Spinach, 1/2 cup;
- Buckwheat, 1 cup.
Additional sources of iron:
- All types of liver (except fish). But the liver should not be eaten more than once a week;
- Lean beef, veal, pork, or lamb;
- Greens, all kinds;
- Beet;
- tofu;
- Lentils;
- Pasta from durum wheat;
- Syrup.
Iron is an essential mineral for the health of the human body. It is present in red blood cells, liver, bone marrow, spleen, and muscles. Serves as one of the main components of various processes occurring in the body. A number of foods provide the body with iron, and its deficiency can lead to various ailments. Excessive intake of metal can be harmful to health, so be sure to consult your doctor before using iron supplements. And for easy reference, here is a list of which foods contain the most iron and how to use it for the benefit of the body.
When you feel constantly tired, notice that you have become too pale in appearance and the skin has become dry, wheeze and suffocate when climbing stairs, experience frequent headaches and feel dizzy, this may indicate that you have developed a lack of iron in the body. To remove these unpleasant symptoms, it is sometimes enough to increase iron-rich foods in your diet.
Iron deficiency provokes the development of iron deficiency anemia - 80% of cases of anemia occur in this type. About 20% of women, 50% of pregnant women and 3% of men do not have the required amount of this mineral in their body, and this percentage is growing with the depletion of our diet.
So it's not surprising that there are more and more irritated, tired people around, perhaps they just need to be fed foods that are rich sources of iron.
Types and norms of iron
When we eat iron-rich foods, most of the iron is absorbed in our upper intestines (which is why it's so important).
There are 2 types of iron: heme (animal) and non-heme (plant). Heme iron(comes from hemoglobin) is found in those types of foods that hemoglobin originally have: red meat, chicken, turkey, fish. Iron is best absorbed from such products - by 15-35%.
non-heme iron found in foods such as spinach, beans, lentils. Our cells absorb this type of iron less efficiently (somewhere by 2-20%), although it is non-heme iron that is recommended as a dietary iron, and therefore safer for our health.
We all know that the norm of hemoglobin for women is 120-140g/l, for children from 0-12 months and pregnant women - 110g/l, for men 130-160g/l.
Depending on gender and age, the norms of iron intake differ:
Vegetarians need to increase these norms by 1.8 times, since their diet contains plant foods, which means non-heme iron.
It is extremely important to consume iron-containing foods, but this should not be overdoing it. After all, an excess of iron is dangerous for us no less than its deficiency. The maximum amount of absorbed iron is 45 mg per day. If more iron enters the body, this can lead to negative consequences, ranging from loss of appetite and vomiting, ending with a drop in blood pressure, inflammation in the kidneys, and even (in rare cases) death.
So, what foods enrich our body with iron?
Everyone gives priority to the liver. Although we absorb iron from the liver much worse than when we eat meat, in particular beef, the absorption of iron from this product is 22%. We absorb iron from veal and pork already less, from fish in general 11%. From products of plant origin - no more than 1-6% (for example, iron from spinach and rice we absorb only 1%, from beans and corn - 3%) ...
Therefore, when you see this table of iron-rich foods:
that doesn't mean you can absorb all that iron. For clarity, I will write you an approximate menu in the form of a list that you can use when compiling your diet fortified with iron. (By the way, if you want, you can).
Excellent sources of 4.1mg of absorbed heme iron include:
- 100 grams of beef or chicken liver,
- 100 grams of shellfish or mussels,
- 100 grams of oysters.
Good sources of 2.5mg of absorbed heme iron include:
- 100 grams of boiled beef,
- 100 grams of canned sardines,
- 100 grams of boiled turkey.
Other sources of 0.8mg of absorbed heme iron include:
- 100 grams of chicken
- 100 grams of halibut, haddock, tuna or perch,
- 100 grams of ham,
- 100 grams of veal.
For vegetarians who don't want to eat animal foods, some of the richest sources would be foods with non-heme iron:
Excellent sources of 4.1mg of absorbed non-heme iron include:
- 175 grams of boiled beans,
- 140 grams of soy cheese tofu,
- 33 grams of pumpkin seeds or sesame seeds.
Good sources of 2.5mg of absorbed non-heme iron include:
- 120 grams canned beans, peas, red beans or chickpeas
- 190 grams of dried apricots,
- One baked potato
- One stalk of broccoli
- 40 grams of wheat germ.
Other sources of 0.8mg absorbed non-heme iron include:
- 33 grams peanuts, pistachios, walnuts, pecans, sunflower seeds, roasted almonds or cashews
- 150 grams of spinach or watercress,
- 250 grams of rice
- 217 grams of pasta
- 75 grams of dried pitted raisins or prunes,
- One medium sized green pepper
- One piece of bread with bran.
Often children are given apples, considering them to be one of the richest sources of iron. Perhaps this is because a cut apple oxidizes quickly when exposed to oxygen, and many people think that this is due to the significant iron content. However, in reality, they do not have as much of this mineral as it is believed.
The same goes for the pomegranate. A mature fruit of 150 grams contains only 0.2-0.3 mg of iron, therefore, if a person tries to increase hemoglobin with this wonderful product, he will have to eat 40-70 pomegranates ...
Another point: for pregnant women it is not recommended to eat liver in large quantities and regularly. The whole problem is that the liver is a source of vitamin A (retinol), entering the body of a pregnant woman in large quantities, it can harm the child. Of course, the heat treatment of products contributes to a significant destruction of vitamins, but still ...
What hinders and what helps the absorption of iron
Many vegetarians, taking care of their health, know that in order to absorb iron from plant products, they must be consumed with those foods that contain a lot of vitamin C, since it is ascorbic acid that can double the absorption of iron. Vitamin C contains:
- Juice of tomato, lemon and orange,
- Broccoli and bell peppers
- Greens and onions
- Sea buckthorn, strawberry, wild rose,
- Cabbage pickle.
Eating meat or fish dishes with vegetables, which are rich in vitamin C, will help you absorb iron better.
B vitamins, niacin, folic acid, minerals (cobalt, copper, manganese) are those substances that can also improve the absorption of iron. You can also find them at.
If we undereat protein, “lean” on dairy and fatty foods, the absorption of iron decreases significantly. Milk and dairy products, which competes with iron in terms of absorption.
Love dairy products, can't refuse them? Eat them at other times, not combining with foods containing iron. We will have to forget, for example, about buckwheat with milk, since calcium from milk and iron from buckwheat will neutralize each other, the body will not receive either calcium or iron ...
Tannin, found in tea and coffee, prevents iron from being absorbed. Therefore, if you drank tea after you ate a meal, you reduced its absorption by 62%, and given that from a variety of products, on average, we are able to absorb only 10% of iron, you can calculate what our cells get ...
Cook food in cast iron cookware - so the iron in cooked dishes can increase tenfold!
There are people who have difficulty getting the required amount of iron from food, so iron supplements come to their aid. In this case, you need to talk about dosages with a specialist, choose a high-quality iron preparation and follow the recommendations for its use. In this situation, a lot does not mean good. Iron is able to accumulate in tissues if the natural "depots" of iron - bone marrow, liver, spleen are overfilled. And this can cause serious disorders in the health of the body.
Nature has created a great variety of foods rich in iron for us. Their judicious combination, moderate use and a varied diet will allow you to gradually restore and strengthen your health and enjoy a completely different quality of life. What I sincerely wish you!
Products containing iron, must be in the diet. The human body requires micronutrients to function properly. One of the main ones is iron. This element is the basis of the process of hematopoiesis, since it is involved in the formation of hemoglobin. In case of its deficiency, oxygen starvation of the brain, glands and other organs occurs. About what foods contain iron and how to prevent its deficiency, we will tell you about all this in this article.
What foods contain iron
What foods contain iron?
Foods containing iron are not at all uncommon, so eating them is not difficult.
A high percentage of iron in foods of plant and animal origin is common.
But at the same time, it must be remembered that iron is absorbed more efficiently from food of animal origin. Products containing easily digestible iron in the maximum volume are primarily dark meat and liver.
It is also useful to know that mature beef is much richer in iron than young veal. Another large amount of iron is found in lamb and rabbit meat. And pork and chicken are poor in iron.
The liver is rich in iron, but its use must be taken very seriously. Since this is an organ that purifies the blood, and therefore toxins accumulate in it, harmful substances that have been ingested and even in some cases antibiotics that animals are treated with.
Based on the above, it would be logical not to make the liver an everyday dish. It is preferable to concentrate on red meat (high quality), which should be on the menu at least once a day.
If you are not a fan of meat, and you want to use foods that contain iron more often, then concentrate on seafood.
Most iron in shellfish and liver of cod fish. And it will not be superfluous to add eggs to your menu, since the yolk is a good source of iron. The greatest iron is in quail eggs, but chicken ones are not far behind them.
Despite the fact that iron from food of plant origin is absorbed much worse, you still should not discount it. Plant foods containing iron: walnuts, vegetables (green), root vegetables, leaf lettuce and buckwheat (whole).
Rich in iron and fruits, among them it is worth highlighting some varieties of apples, for example, Antonovka. And grenades and persimmons also make up for iron deficiency well. For this reason, do not miss the opportunity to replenish your iron supply while the season is up. Eat foods containing iron.
assimilation
As it becomes clear, there are a lot of foods that are rich in iron. But why then is iron deficiency anemia so common? The whole point lies in the fact that iron is poorly absorbed in the body.
Poor absorption of iron can be caused by a deficiency in stomach acid. To avoid this, you should separate the intake of carbohydrates and protein in time.
Tannin also reduces the absorption of iron, and it is found in large volumes in coffee, tea, and cocoa. You should limit your intake of these drinks and your hemoglobin level will immediately start to rise.
In addition, there are foods that actually do not contain iron, but increase its absorption from other dishes. First of all, these are seaweed, seaweed, cherries, figs and many other products that contain a large amount of copper and vitamin C.
Cooking also affects the absorption of iron. There is an important rule: do not put vegetables to boil by lowering them into cold water, lay only when the water boils. Well, the best option would be steaming.
In addition, the digestion of products should not be allowed, since the shorter the heat treatment, the more valuable will remain in the food. It is preferable to peel and cut vegetables just before eating, but not in advance.
Remember that you can not store cooked foods and dishes until they deteriorate, as every hour they lose their valuable properties. Try to eat semi-finished products as little as possible, as they contain very few vitamins and trace elements.
Meat, liver, fish, poultry are iron, and they also have enough protein, which improves absorption. A lot of iron in the liver, tongue, beans, peas, wheat (sprouted). Qualified nutritionists assure that all women who lead a sedentary lifestyle should take iron as a medicine as prescribed by a specialist.
For this purpose, iron can also be used in tablets, the main thing is that it be of organic origin.
Sources of iron
The richest source of iron is molasses (sugar products), and it is also rich in magnesium, so a tablespoon of molasses contains 3.2 mg of this trace element.
One hundred milligrams of calf liver contains 12 milligrams of iron, in the same volume of beef liver 7 mg. There are salt deposits in which a kilogram of rock salt contains about 450 milligrams of iron. And besides, rock salt is an effective means of preventing anemia, which affects about 20% of the world's population.
Plum juice, dried apricots, raisins, walnuts, pumpkin and sunflower seeds are rich in iron. And thirty grams of sprouted wheat contains three milligrams of iron. Iron-rich foods are black bread, bran, and wholemeal bread. Iron, which is obtained from plant products, is organic, and for this reason it is absorbed three times faster. However, only 5% of iron is absorbed from bread products and vegetables, and about 15-20% from products of animal origin (for example, tongue, fish liver, beef).
The table below lists the foods that contain iron:
| Product |
Iron content mg/100 g of product |
Product |
Iron content mg/100 g of product |
| beer shiver | 16-19 | Bananas | 0.7-0.8 |
| Clams boiled | 25-30 | egg white | 0.2-0.3 |
| Syrup | 18-22 | Broccoli boiled | 1.0-1.2 |
| Wheat bran | 18-20 | Fried chicken | 0.7-0.8 |
| Rabbit meat | 4-5 | Potato | 0.8-1.0 |
| Pork liver | 18-20 | Peaches | 4-4.5 |
| beans | 5-6 | Corn | 0.8-1.0 |
| dried mushrooms | 30-35 | Cow's milk | 0.05-0.07 |
| Mushrooms fresh | 5-6 | Salad | 0.5-0.6 |
| Buckwheat | 7-8 | Tomatoes | 0.6-0.7 |
| Calf's liver | 9-11 | Beet | 1.0-1.4 |
| Cocoa | 12-14 | Wheat flour | 3-3.5 |
| sea cabbage | 15-17 | Carrot | 0.7-1.2 |
| A heart | 6-7 | Pasta | 1.0-1.2 |
| beef tongue | 5-6 | Honey | 0.9-1.0 |
| Almond | 4-5 | Apples | 0.5-2.2 |
| Egg yolk | 6-8 | Semolina | 1.0-1.2 |
| Turkey meat | 3-5 | Raspberries | 1.6-1.8 |
Norma considered next hemoglobin level: in men - 130-160 g / l and above, in women - 120-140 g / l, in pregnant women and children up to a year - 110 g / l.
daily requirement body in the gland is 20 mg, and for pregnant women - 30 mg. At the same time, on critical days, the female body loses twice as much of this microelement as men.
First place in the list of foods that increase hemoglobin, takes the meat, namely beef. This product ensures that up to 22% of iron enters the human body. At pork and veal this figure is slightly lower. 11% of iron is absorbed when consumed fishes. High levels of iron are also liver.
main place organ meats: liver, kidneys, tongue. Then comes buckwheat, beans, peas, beef, lamb, eggs, oatmeal, millet, apples, pears, persimmons, figs, nuts. It is also recommended pork, chicken meat, boiled sausages, sausages, cheese, sardines, mackerel, horse mackerel, herring, fish caviar, bread from premium flour, pearl barley, barley, rice, potatoes, green onions, radishes, beets, plums, pomegranates , cherry, strawberry, raspberry, black currant.
Vitamin C, which is found in large quantities in plant foods, helps the absorption of iron contained in meat. Therefore, meat dishes are recommended to be consumed with fresh vegetables.
Wheat and other cereals bind iron in the intestine and hinder its absorption., that is, with low hemoglobin, it is better to eat meat without bread, pasta and porridge, and choose potatoes, green peas, cabbage, beans and other vegetables as a side dish.
For better iron absorption, after eating food rich in this trace element, you can drink a glass of orange juice. Thus, the amount of absorbed iron can be doubled. Also tomato juice, add fresh lemon juice, cabbage pickle, sweet peppers, onions and herbs to your food.
To increase hemoglobin in the body at least temporarily better give up milk and dairy products. If this is not possible, eat iron- and calcium-containing foods at different times.
Should Minimize coffee and tea intake. Tannin, which is contained in these drinks, as well as phytates, blocks the absorption of iron. You can replace them with freshly squeezed juices and dried fruit compotes.
People with low hemoglobin need spend more time outdoors.
Let's summarize:
1. Meat products: kidneys, heart, fish, poultry, tongue (to maintain hemoglobin levels, you can eat boiled beef tongue 50 g daily), white chicken meat.
2. Porridge, cereals: buckwheat, beans, lentils, peas.
3. Vegetables and greens: tomatoes, potatoes (baked young with skins), onions, pumpkin, beets, green vegetables, watercress, spinach, parsley.
4. Fruits: apples, plums, bananas, pomegranates, pears, peaches, apricots (dried apricots), persimmons.
5. Berries: blackcurrant and cranberries (you can buy frozen, it also helps; cranberries can be in sugar), strawberries / strawberries, blueberries.
6. Juices: pomegranate, beetroot, carrot, "Red Fruit Juice"; apple juice specially developed for pregnant women with a high content of iron.
7. Other: walnuts, black/red caviar, seafood, egg yolk, dark chocolate, dried mushrooms, dried fruits, hematogen.
Short list:
Dried mushrooms, peaches, apricots, parsley, potatoes, onions, pumpkin, beets, apples, pears, pomegranates, buckwheat, beans, lentils, peas, spinach, green vegetables, watercress, dried fruits are the richest in iron.
And the best thing is to use buckwheat, walnuts, pomegranates, natural pomegranate juice, dark chocolate, green apples, persimmons, dried apricots.
Special recipes to increase hemoglobin
:
1) Walnuts, dried apricots, honey, raisins - all in a 1: 1 ratio - grind and mix thoroughly, eat 1-3 tablespoons a day (one of the best recipes not only to raise hemoglobin, but also to provide the body with the necessary vitamins ).
2) 1 glass of prunes, dried apricots, walnuts, grind raisins, add honey, add 1-2 lemons with skin (aloe juice can be added instead of lemon), eat 1-3 tablespoons a day.
3) 100 ml of freshly squeezed beetroot juice, 100 ml of carrot juice, mix and drink (raises hemoglobin in just 2 days).
4) 1/2 cup apple juice, 1/4 cup beet juice and 1/4 cup carrot juice, mix and drink 1-2 times a day.
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Important marginal notes
:
1) Iron is best absorbed from food if you use it with it, for example, fruit and vegetable juices: you can drink iron-fortified porridge for breakfast with orange juice, and cutlets for lunch with tomato.
2) The liver as a source of iron is not recommended during pregnancy - due to the increased content of vitamins A and D in it and the likelihood of their overdose (of all known vitamins, excessive consumption of only these two is a health hazard).
3) Pomegranate juice is very effective in raising hemoglobin levels, but can cause constipation.
And the most important thing:
remember that an excess of iron is just as dangerous as its deficiency!
