Iron content in nuts. Iron-rich vegetables and fruits. Also, with anemia, these types of iron are needed.

The main reason for the low level of hemoglobin in the blood (against which anemia often develops) is iron deficiency, which is precisely the basis of the hemoglobin molecule (it is a compound of iron and certain amino acids).

For fast replenishment of iron stores doctors and scientists recommend include animal products in the diet. Such offal as pork liver and lungs are especially rich in this element.

What about meat? What types of it contain the most iron? Which varieties are the most effective in raising hemoglobin and how much should you eat? Is it possible to do without eating meat at all? All answers are below.

Meat products and blood composition

Meat contains a fairly large amount of iron. Along with this, it contains essential amino acids and - all this increases the bioavailability of iron, that is, it helps the body to absorb and synthesize hemoglobin.

In some products of plant origin, this element is even more, but due to the lack of amino acids (proteins), only a small part of the iron from them is eventually absorbed.

For example, pork liver contains about 19 milligrams of iron per 100 grams, of which about 80% is absorbed. And in dried porcini mushrooms, iron is as much as 35 milligrams per 100 grams, but only 30% of them are absorbed.

6 most useful types

Any meat (both white and red) contains both iron and amino acids, so they are great for raising hemoglobin. But which meat contains the most of these elements? And how to cook it correctly?

1. Rabbit meat

For 100 grams of such meat there is 4.4 milligrams iron... Of all types, this is what is best suited for increasing hemoglobin.

And this product is also easily digestible, so nutritionists often recommend including it in the diet when prescribing a gentle diet (when it is necessary to minimize the load on the gastrointestinal tract).

Accordingly, such meat will be the optimal choice for children with low hemoglobin levels (rabbit puree can be given from 9 to 12 months at all).

Also, rabbit meat contains a minimum of fat and, accordingly, low-density cholesterol (which is commonly called "harmful"). Therefore, in the presence of chronic diseases, this particular type of meat is preferable. It is recommended to use it baked (using the microwave).

2. Goat meat

Contains only 2 milligrams of iron per 100 grams of product, but also contains a very wide spectrum of essential amino acids and B-group vitamins(including folic acid, which just stimulates the process of hematopoiesis). Nutritionists recommend eating such meat in combination with fatty pork.

And due to the presence of rare amino acids in the composition of the goat meat accelerates the regeneration processes with the use of protein. Therefore, it is preferable, for example, in rehabilitation after a heart attack or stroke.

Best consumed as a kebab. In this case, by the way, you can completely get rid of the unpleasant aftertaste of goat meat (it has a specific aroma).

3. Turkey

Contains about 2.3 milligrams of iron per 100 grams. Turkey is a dietary type of meat products, it is allowed to use it for chronic diseases of the cardiovascular system.

Its only drawback is not the best taste (when compared to duck or even chicken), as well as a large number of small bones and cartilage (in particular, in legs).

Although a turkey can increase hemoglobin, it is not significant. It is better to eat brisket in a boiled (steamed) form.

4. Chicken

Contains only 2.1 milligrams of iron per 100 grams. But it has very low fat content, which allows it to be included in the diet while following a gentle diet.

With chronic diseases of the cardiovascular system, you can also use it, but it is better - in a boiled form. Hemoglobin practically does not increase (since there are not so many amino acids in the composition).

5. Pork

Contains only 2 milligrams of iron per 100 grams. But in its composition many essential amino acids, but such meat is considered quite heavy for the stomach.

In case of diseases of the cardiovascular system, it is better to refuse it (due to the presence of a large amount of fat in the composition). If you really use it, then only in the form of boiled sausage (with a minimum fat content).

6. Veal

There are 3.3 milligrams of iron per 100 grams of veal meat. It is it that doctors recommend most often to use to quickly increase hemoglobin (rabbit meat is better suited, but it also costs much more).

To get the maximum benefit, you need to consume "beef with blood", that is, minimum roast... Only in this case, micronutrients and amino acids are not destroyed.

But it is better to refuse lard.

Lard contains practically no iron. For 100 grams of lard (melted, in the form of lard) there is only 0.18 milligrams of iron. Moreover, fat is quite harmful for any diseases of the cardiovascular system due to the considerable amount of cholesterol.

It is better to refuse or limit its use for anemia.

Iron content table

Also check out other iron-rich foods (mg per 100 grams):

Features of the diet during pregnancy

During pregnancy, the daily rate of iron rises to 30 mg per day (for the rest - only 10 - 15 mg). Therefore, it is unlikely that it will be possible to get by with meat alone. It is imperative to include herbal products in the diet, as well as folic acid (in the form of multivitamin complexes).

How to increase hemoglobin without meat?

If for some reason you want to do without meat, doctors recommend:

1. Eat foods rich in folic acid. These include spinach,. Vitamin B 9 increases the bioavailability of iron.
2. Fully . Ethanol derivatives inhibit the functionality of the liver and intestines, which are just involved in the absorption of iron.
3. Drink fresh daily. Just 100 milliliters a day will be more than enough. The main thing is not to use it in a concentrated form (dilute with water 1 to 2).
4. Include raw in the diet. The easiest option is to rinse it, fill it with kefir for 6 - 8 hours (for example, overnight). You get a pretty tasty and healthy porridge.

But it is worth considering that not always low hemoglobin may indicate a lack of iron in the body. This may be a consequence of diseases of the endocrine system, therefore it is recommended to consult with an endocrinologist beforehand.

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 a lack of it. Let's take a closer look at 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. It 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.

Also, iron performs the following functions:

• strengthens the immune system;
• participates in the 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, retardation 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 worsening of the condition. If you suspect anemia, it is recommended to see 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 body. Its consumption rate (per day):

• a 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 women, lactating women, children, the elderly, as well as women during menstruation. It is also important for people who have recently had a disease, have lost blood, donors. So everyone needs to know which vegetables and fruits contain iron.

Iron-rich vegetables

Vegetables are one of the most common types of food on our table. Let's take a look at the ranking of vegetables for iron content.

These foods must be eaten every day to avoid health problems:

1. Jerky- 9 mg / 100 g. 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 foods - this is a snack that will not harm your figure, but at the same time enrich the body with iron.
2. Spinach- 3.5 mg / 100 g. Greens that few like them are very healthy. It is especially difficult to feed children with spinach. Get creative - find or come up with recipes where spinach will be an element of a delicious, beautiful dish.
3. Swede,- 1.5 mg / 100 g. These familiar vegetables are also rich in important minerals. In addition, the substances contained there help to strengthen the immune system during the cold season.
4. Cauliflower, - 1.4 mg / 100 g. Beets are one of the most popular foods in our latitudes, but cauliflower is not appreciated by everyone. We recommend using both products to enrich the body with vitamins, minerals, and iron in particular.
5. Brussels sprouts, celery - 1.3 mg / 100 g. Brussels sprouts are a storehouse of nutrients, including vitamins,. Celery is not inferior to her in usefulness.
6. Radish- 1 mg / 100 g. The familiar radish is a healthy, nutritious vegetable rich in vitamins, including iron. In summer, it can be grown even on the windowsill in an apartment, and crispy salads with it are a great option for a dish.

It is impossible not to mention seaweed, although it is not a vegetable. Kelp - an absolute record holder for iron content (16 mg per 100 g). In addition, like other seaweed, it contains a large amount of iodine and other nutrients. Even if you've never cooked kelp, 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, incorporating them into your diet will not require much flavor change - in the ranking below, everyone will find the fruit they like. Just eat more of them - this way you will avoid many problems. In addition, the content of the nutrient in fruits is important for vegetarians and vegans, who often lack this important micronutrient.

1. - 3.2 mg / 100 g. Dried fruit, which is not only rich in iron and other useful substances, but is 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.
2. Quince, raisins- 3 mg / 100 g. 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.
3. Persimmon- 2.5 mg / 100 g. A wonderful fruit with a pleasant taste will endow your body not only with iron, but also with other essential trace elements, for example, vitamin C, antioxidants.
4. - 2.3 mg / 100 g. This sweet fruit, beloved by many, contains many important microelements. With its constant use, you can not be afraid of hemoglobin deficiency.
5. - 2.2 mg / 100 g. The familiar apples also became part of the ranking. This is one of the easiest and most affordable ways to replenish your iron stores without making dietary changes or buying exotic foods.
6. Cherry plum- 1.9 mg / 100 g. Plum-like fruit is not always found in markets or shops. It is recommended to eat cherry plum both fresh and dried.
7. Melon,- 1 mg / 100 g. At one reading of these words, the association comes to mind - summer! For most of the inhabitants of our latitudes, these tasty, juicy fruits are associated precisely with the summer time, when fresh pomegranates, melons, watermelons appear on every table. Pamper yourself and your children with them more often - and you will avoid health problems.

People who don't like or fundamentally don't eat iron-rich seafood often fear anemia. However, you can replenish the balance of this substance even with the help of everyone's favorite fruits and vegetables. The portion of iron contained there will help to avoid many problems.

Iron deficiency anemia is a blood disorder in which the absorption of hemoglobin is impaired due to iron deficiency. Experts recommend eating foods rich in iron, due to which the production of hemoglobin in the body will resume.

With iron deficiency anemia, iron is needed, which will stimulate the synthesis of hemoglobin and the filling of red blood cells with oxygen. Its shortage threatens that the red blood cells will not be filled with oxygen, resulting in vascular and heart disease.

Also, with anemia, the following types of iron are needed:

1. Transferrin and lactoferrin, which replenish the amount of hemoglobin in the blood.
2. Ferritin and hemosiderin, which stimulate the integrity and vitality of red blood cells.
3. Cellular iron, thanks to which red blood cells are able to carry oxygen throughout the body.

To find out exactly which type is needed, you need to consult with a hematologist who will conduct an examination and prescribe the necessary tests.

Daily iron requirement for anemia, pregnancy, vegetarians, adults, children

In case of anemia, it is necessary to replenish the blood with hemoglobin, however, each person will have their own suitable daily rate, which is determined by the hematologist.

For the treatment of anemia and blood replenishment with erythrocytes, the following daily dose is required:

Iron-rich foods for anemia are recommended to be consumed every time during the day, since in the elderly, in case of a lack of hemoglobin, heart attacks and strokes occur. If you do not calculate the daily requirement, there will be a shortage or excess, and this threatens the development of the disease.

Percentage of assimilation of iron from foods

In the body, iron is not produced on its own, so it constantly needs to be replenished with the help of special preparations or products. In our body, the amount of hemoglobin ranges from 2.5-4.5 mg, and if the reserves are not replenished, the disease begins to progress.

Hemoglobin is absorbed by 35% of foods that help oxygenate the blood and improve the vitality of red blood cells. However, it is worth considering that there are several types of iron, namely heme (bivalent) and non-heme (trivalent).

Heme is found in foods that are derived from animal sources. Of these, you can get about 20-25% of the ferrum, which is quickly absorbed if consumed in certain quantities.

Non-heme can be obtained from plants, that is, from fruits and vegetables, which contain about 10% of the essential element for anemia. Such products are recommended for use by vegetarians, it is they who often suffer from anemia, since their diet does not contain animal products with a high percentage of assimilation.

What should be considered when drawing up a menu?

It is worth paying special attention to the menu, since it depends on how much the amount of hemoglobin in the blood increases per day.

Before composing the menu and adding products, it is recommended:

Nutrition principles

Iron-rich foods for anemia are necessary for anemia, which ones can be found out from a hematologist, who will explain how to consume them regularly.

With iron deficiency anemia, you need to eat iron-containing foods, as they stimulate an improvement in blood circulation and help get rid of the disease. They can be consumed at any time of the day, if there is no allergic reaction or other contraindications.

Foods high in iron

Iron-rich foods for anemia will help increase hemoglobin.

The trace element is found in foods:

• Vegetables, fruits (apples, spinach, parsley, pomegranate, and so on).
• Dairy products (milk, cheese, sour cream).
• Meat products (beef, lamb, pork).
• Cereals and bread products (corn, rye and wheat bread).
• Berries and dried fruits (blueberries, currants, sesame seeds, and so on).
• Fish and seafood (mussels, cod, mackerel and black caviar).
• Sweets and confectionery (oatmeal cookies, chocolate, cottage cheese and so on).

Vegetables and greens

List of fruits

Many fruits contain a large amount of vitamins and iron, thanks to which it will be possible to quickly get rid of anemia.

These fruits include:

Berries

The following berries help to fight anemia:

• Blueberry. This berry contains vitamins A, B1, C and B6, as well as many other trace elements, including ferrum. Thanks to blueberries and blueberry jam, blood vessels are strengthened and hemoglobin is absorbed, due to which the metabolism is faster.
• Wild strawberry. This berry contains vitamins C, B2 and B1, which help the absorption of hemoglobin and thin the blood. Also, strawberries stimulate the work of the gastrointestinal tract and the endocrine system, due to which hormones and necessary enzymes are better absorbed.
• Currant. This berry is the main source of vitamins A, B, C and E, which are necessary for normal blood circulation and blood clotting. It also improves food etching and metabolism, so that hemoglobin in the blood is absorbed faster.
• Cherries. Cherries are rich in vitamins A, B and C, which thin the blood, increase red blood cells and help the absorption of hemoglobin. It can be consumed in any quantity, if the capillaries do not burst and there is no allergic reaction.
• Gooseberry. The gooseberry contains about 4-5% iron, due to which the blood is saturated with hemoglobin. It also helps to strengthen blood vessels and capillaries, if consumed daily in small quantities.

Mushrooms

With iron deficiency anemia, you need to eat the following mushrooms:

Nuts and dried fruits

Among the iron-containing nuts and dried fruits, it is recommended to use:

Cereals and cereals

Iron-rich foods for anemia are among the following cereals:

Confectionery

With anemia, it is allowed to use the following confectionery:

Raw materials and seasonings

The following seasonings will be useful for anemia:

• Anise. Anise seasoning is rich in vitamins B2, B5, B9 and PP. They help the absorption of hemoglobin and the movement of red blood cells to the heart.
• Bay leaf. Bay leaf contains many useful vitamins, namely: B5, B12, B6, PP and E. Using this spice improves blood circulation and metabolism in general.
• Turmeric. This spice is used in cooking, as it contains vitamins A, B2, B5 and B6, which stimulate blood circulation. You can use it if there is no allergic reaction and diseases of the gastrointestinal tract.

Milk products

The best dairy products with iron are:

Meat products

With anemia, it is worth including the following meat products in the diet:

• Rabbit meat. The rabbit meat contains vitamins A, B, D and B12, as well as 4.5 mg of iron. Meat is considered dietary and healthy, so it is possible to restore the stomach and get rid of anemia.
• Beef. Beef contains 2.8 mg of iron, so you need to consume it daily. Also in beef meat there are such vitamins: A, D, P and B12, which improve digestion and absorption of hemoglobin.
• Veal. This meat is rich in vitamins A, B2, B12 and P, which are essential for metabolism. It also contains 2.9 mg of ferrum, thanks to which you can get rid of anemia and anemia.

Bird

The following poultry products will help get rid of anemia:

Eggs

Among the poultry eggs, you need to use the following:

Fish and seafood

With anemia, you need to eat the following seafood:

Oils and fats

Among the oils and fats, you should pay attention to the following products:

Non-alcoholic drinks

Soft drinks include those that contain gases and other substances. They are useful if they do not contain nitrate supplements that cause vascular blockage. Iron is found in those drinks that are prepared on their own, that is, based on healthy fruits or berries.

Juices and compotes

To cure anemia, you need to drink the following compotes:

Table of prohibited foods for iron deficiency

Products	Harmful properties
Coffee and tea (especially black)	Contains tannin and caffeine, which cleanse the blood from hemoglobin.
Alcoholic drinks	They dilute blood vessels and prevent the absorption of hemoglobin.
Vinegar	Prevents an increase in red blood cells.
Chocolate and lollipops	They clog the vessels with cholesterol and interfere with the assimilation of hemoglobin.
Conservation	Thins the blood and prevents the flow of red blood cells to the heart.
High calorie fat	They clog the vessels with cholesterol and provoke heart failure.

Compatibility of products

Foods that are rich in iron can be combined for anemia while cooking.

Best of all will be combined:

Approximate daily menu for iron deficiency

You can create about the following menu per day:

• Breakfast: oatmeal, milk, juice and an apple (optional).
• Lunch: Chicken soup with meat, boiled egg and green tea.
• Afternoon snack: oatmeal cookies, dark chocolate, juice and any fruit (apple, pomegranate, quince, apricot, and so on).
• Dinner: Buckwheat porridge with meat or mushrooms, fish or mussels (optional).
• Late dinner: walnuts or hazelnuts, curds with juice or compote.

Iron-rich foods should be included in the diet for anemia. They will help restore normal blood circulation in the tissues and get rid of the disease.

Article formatting: Vladimir the Great

Video about iron deficiency, foods high in iron

What should be the diet for anemia:

Iron is one of the key nutrients that are vital for our body. Why is this mineral so useful? How to identify its shortage in time? What foods are rich in iron?

Universal element

Compared to other useful substances, the body contains little iron - only 4.25 g. And its reserves must be regularly replenished, primarily due to foods high in iron. However, such modest volumes do not prevent the mineral from actively participating in many important processes.

In particular, thanks to the gland, the blood produces hemoglobin. This complex protein transports oxygen to the cells of tissues and organs, and at the same time removes carbon dioxide from them. Since both of these substances do not dissolve in the blood, it is extremely important to maintain normal hemoglobin levels. In addition, iron is essential for the proper functioning of the brain and nervous system. Without it, the thyroid gland will not be able to produce hormones in the required quantities.

By consuming iron-rich foods every day, we strengthen the body's immune defenses and increase resistance to disease. And iron is also involved in the metabolism. A lack of it can lead to a slowdown in metabolism and, as a result, weight gain. So iron for beauty and harmony is also irreplaceable.

How much to weigh in grams?

Iron deficiency contributes to the development of various diseases, mainly anemia. It is expressed in lethargy, fatigue, drowsiness, headaches, low blood pressure, dizziness. The easiest and surest way to diagnose iron deficiency is to have a complete blood count.

The reasons for the deficiency can be the lack of the required amount of iron-rich food in the diet, profuse blood loss, problems with the gastrointestinal tract and hormonal disruptions. Most often, iron deficiency is observed in children, pregnant and lactating women, the elderly, athletes, vegetarians and adherents of strict diets.

The daily iron intake for children depends on body weight and age. On average, it is 4-18 mg of iron per day. Getting it in natural form is especially important for children, so the benefits of iron in baby food are invaluable. An adult man is recommended to consume up to 10 mg of iron per day. And women need 15-20 mg of iron daily, especially during menstruation. However, exceeding these standards is no less hazardous to health. The maximum permissible dose is considered to be 200 mg of iron per day.

Iron Champions

Diet needs to be adjusted to keep iron levels at optimal levels. The foods richest in iron are, first of all, red meat and offal. They contain so-called heme iron, which is easily absorbed by the body. Beef, pork and chicken liver, kidneys, veal, lamb are preferable in this respect. Among the seafood, mussels, oysters and shrimps have large reserves of iron.

Iron-rich plant foods are also a must on your table. Dried porcini mushrooms are the recognized champion in iron content, surpassing all types of meat in this. However, such iron is non-heme and is less well absorbed by the body. In second place are legumes: peas, red beans, soybeans and lentils. They are followed by spinach, potatoes, carrots and cauliflower. From fruits and berries, apples, bananas, apricots, peaches, strawberries, blueberries and raspberries stand out.

Do not forget about buckwheat, wheat and rye bread, chicken eggs. And for iron-rich snacks and additions to main dishes, you can use dried apricots, prunes, walnuts and almonds.

Combination rules

When composing a balanced menu for every day, it is important not only to include foods containing a large amount of iron, but also to combine them correctly. After all, various elements, interacting with each other, can both enhance the beneficial effect and neutralize it. For example, iron is most efficiently absorbed in the intestines when vitamins B12 and C are present, as well as folic and other organic acids. So instead of eating an apple or banana individually, it's best to supplement them with an orange and prepare a fruit salad. For the same reason, meat dishes are best combined with a side dish of boiled cauliflower or potatoes.

The main enemy of iron is calcium, which prevents its proper absorption. This is why it is so important to separate iron foods and dairy products in different meals. Oxalic acid and tannins have a similar effect. Iron is very poorly absorbed in combination with tea and coffee. It is no coincidence that nutritionists recommend starting your favorite drinks at least half an hour after a meat dinner.

For prevention purposes, iron sources in foods can be supplemented with mineral and vitamin supplements. However, it is recommended to select them together with a doctor, who will also give detailed recommendations regarding nutrition.

Iron is one of those trace elements, without which the normal life of the human body is impossible. It is this substance that is responsible for providing internal organs and tissues with oxygen, is an integral component of many enzymes, takes part in the process of hematopoiesis, in immunobiological reactions. Let's try to figure out exactly how iron enters the body, what biochemical functions it performs and how to properly compensate for the deficiency of this element through the correct selection of food.

What are the benefits of iron?

It is difficult to overestimate the benefits of iron for the human body. One of the most important functions of this chemical element is to enter into the composition of proteins such as hemoglobin and myoglobin. Hemoglobin is responsible for the transfer of oxygen entering the lungs to internal organs, tissues and cells, as well as for removing excess carbon dioxide from them. In turn, myoglobin helps the body create its own oxygen supply, which is consumed in emergency situations (for example, when holding your breath while diving under water) or with increased stress on the respiratory system.

In addition, iron performs the following functions in the human body:

• is an integral component of catalase - an enzyme that protects internal organs and tissues from excess hydrogen peroxide, which is synthesized by leukocytes;
• makes the thyroid gland work more stable;
• is present in many enzymes;
• participates in the process of hematopoiesis, prevents the development of anemia;
• creates conditions for the normal development and growth of the body;
• improves the functioning of the immune system by increasing the activity of interferon;
• helps to neutralize toxins;
• affects the condition of the skin, nail plates, hair.

Iron consumption rates

On average, about 4 grams of iron is present in the body of an adult. Of this volume, about 60% is accounted for by hemoglobin. In addition, a significant part of this substance is deposited in the bone marrow, spleen and liver.

The daily iron requirement is:

• in childhood - 4-19 mg;
• in women - about 20 mg;
• in men - up to 10 mg;
• during pregnancy - about 33 mg.

Absorption of iron that has entered the body along with food occurs in the intestines. Moreover, usually the level of assimilation of this substance does not exceed 21%. The best absorbed iron is supplied to the body from veal (up to 21%), liver (up to 20%) and other meat products. At the same time, iron that has entered the digestive tract along with plant foods is absorbed only by 5–7%.

Causes and signs of iron deficiency in the body

The main reasons for the lack of iron in the body are recognized:

The first signs that signal a deficiency of this substance are:

• dry skin;
• pallor;
• the appearance of cracks in the corners of the lips;
• intense hair loss and increased fragility;
• memory impairment;
• constant feeling of thirst;
• drowsiness;
• muscle weakness;
• increased irritability;
• dyspnea;
• premature wrinkles;
• deterioration of the condition of the nails;
• tendency to fainting and dizziness.

In some cases, people suffering from iron deficiency complain about the appearance of non-standard food addictions (most often, the desire to eat raw meat, paper, sand, etc.).

Iron rich foods

The most easily assimilated iron is found in foods of animal origin. Among them, the leading positions in the content of this trace element are occupied by the liver, lamb, pork, beef, rabbit, elk and poultry. A sufficient amount of iron is found in grains, legumes, cereals, vegetables, herbs and fruits. More detailed information on the iron content in food is presented in the table.

Product names	Iron content (mg per 100 g)
Dried porcini mushrooms	35
Dried rose hips	28
Brewer's yeast	18
Seaweed	16
Wheat bran	14
Pumpkin seeds	14
Soya beans	13
Beans	12
Pork liver	12
Cocoa powder	12
Sesame	11
Lentils	11
Lungs	11
Beef liver	10
Peas	10
Chicken liver	9
Liver pate	9
Buckwheat	8
Blueberry	7
Egg yolk	6
Whole grain flour products	6
Halva	6
Mushrooms	6
Spinach	5,7
Millet	5,6
Language	5,2
Currant	5,1
Oatmeal	4,6
Rabbit meat	4,5
Prunes	4,5
Dried apricots	4,3
Peach	4,2
Almond nut	4,1
Raisin	4
Rye flour bread	3,8
Beef	3,6
Eggs	3
Pork	3
Hen	2,8
Caviar	2,7
Mutton	2,6
Apples	2,6
Milk chocolate	2,3
Corn kernels	2,1
Walnut	1,9
A fish	1,7
Wheat flour bread	1,7
Raspberries	1,2
Pasta	1,1
Carrot	0,9
Potato tubers	0,6
Bananas	0,4
Milk	0,3

What Factors Affect Iron Absorption?

In the course of specially conducted studies, it has been proven that the level of absorption of iron directly depends on a number of factors. In particular, the absorption of this trace element is more active under the influence of succinic, ascorbic acid, sorbitol, fructose and some amino acids contained in food of animal origin.

At the same time, meals high in soy protein have a negative effect on the absorption of iron. In addition, the absorption of this microelement is prevented by polyphenolic compounds present in tea and coffee.

Causes and signs of excess iron in the body

When composing a diet, it is important to remember that an excess of iron can also cause unpleasant consequences for human health. In particular, the excess intake of this substance into the body can lead to the development of a whole spectrum of pathological processes, among which are:

• general intoxication;
• destruction of tissues of the pancreas, liver and other internal organs, impairment of their functions;
• the formation of malignant tumor neoplasms;
• the occurrence of rheumatoid arthritis;
• aggravation of the course of Alzheimer's and Parkinson's diseases.

Normally, the human body should not receive more than 200 mg of iron during the day. The reasons for the excess of this trace element in the blood, organs and tissues can be:

• massive blood transfusion;
• uncontrolled, prolonged intake of iron-containing drugs;
• some hereditary disorders in the body.

The main signs of excess iron in the body are:

• yellowness of the skin, palate, sclera, tongue;
• enlargement of the liver;
• violation of the rhythm of the heartbeat;
• excessive skin pigmentation;
• rapid weight loss.

If such symptoms are found, it is advisable to make a visit to the doctor as soon as possible and take a biochemical blood test. Timely adoption of measures aimed at normalizing the level of iron in the patient's body helps prevent the development of a number of unpleasant consequences.