Which fruit has the most iron? What vegetables are high in iron?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Normal life of the body, including metabolic processes, is impossible without such a useful and important chemical element as iron present in hemoglobin. It is he who allows you to quickly fill every cell of our body with oxygen and deliver it to all internal organs. A sufficient amount of iron reduces the likelihood of stress and depression, strengthens the immune system. Fe deficiency leads to anemia and other he alth problems. It is possible to get the daily norm of this element we need with food, but for this you need to know, for example, which fruit has the most iron, whether it is in vegetables and other products.

What types of iron are there?

Iron can be conditionally divided into two types: heme and non-heme. The former refers to a chemical element found in animal food sources. A striking example of this are meat, fish and chicken. In the second case, iron is assumed, contained in vegetables and fruits loved by many people.

The difference between the first and second lies in the degree of assimilation of such an important and necessary forour life element as Fe. For comparison: when using products containing heme iron, about 15-35% are in favor, from non-heme - 2-20%.

What meat products have iron?

In order to independently deal with the right food, you need to choose the appropriate food. Here are some examples of iron-rich foods (the list is for your convenience):

• veal liver (100 g of such meat accounts for 14 mg of Fe);
• pork liver (100 g contains 12 mg of iron);
• chicken liver (100 g - 8.6 mg);
• beef liver (in 100 g - 5.7 mg.);
• beef meat (3.2 mg.);
• lamb meat (2.3mg);
• turkey meat (1.8 mg);
• pork meat (1.5mg).

It is noteworthy that the darker the meat, the greater the percentage of iron it contains. So, dark chicken fillet will contain 1.4 mg of Fe, and light only 1 mg. Feel the difference?

Is there iron in seafood?

Many iron-containing elements are present in seafood and fish. In particular, a huge amount of a chemical element is present in molluscs. In second place in terms of Fe reserves are mussels with their 6.8 mg, oysters are in third (5.7 mg), sardines in a metal can are in fourth (up to 2.9 mg), shrimp and small crustaceans are in fifth - 1, 7 mg, and on the sixth - canned tuna - 1.4 mg. A small percentage of iron is present in well-s alted herring, mackerel, and other types of fish.

Table: contentiron in food

Besides seafood and meat, there is iron in eggs. The total number of the element in them is approximately 2.5 mg. This chemical element is present in most nuts. For example, shelled pistachios contain at least 4.8 mg.

Hazelnuts contain up to 3.2 mg, raw peanuts have 4.6 mg, slightly less almonds have 4.2 mg, and cashews and walnut kernels have 3.8 and 3.6 mg respectively. Pine nuts cannot boast of a high iron content. They only have 3 mg. All of these are available for everyone products containing iron. Which products contain the most Fe, we will tell further.

There is Fe in pumpkin seeds (14mg) and sunflower seeds (6.8mg). And in sesame it is 14.6 mg. The presence of iron was also found in the pharmacy hematogen - 4 mg. This is a delicious plate with slices, reminiscent of toffee in taste. An anemia-relieving element is also found in the following products:

• cheese (Swiss contains 19mg);
• milk (0.1 mg);
• sausages and sausages (1.9-1.7mg);
• fish caviar (1.8 mg);
• pasta and baked goods (1.2-3.9mg);
• honey (1.1mg);
• ceps (35 mg);
• cottage cheese (0.4 mg);
• buckwheat porridge (8.3 mg);
• brewer's yeast (18.1mg);
• cocoa (12.5 mg);
• butter (0.1mg);
• muke and others

Here is a sample table (iron content in foods):

Molasses is considered very saturated in terms of the content of this chemical element (up to 21.5 mg). The record amount of the element is found in seaweed (16 mg).

What fruits and berries contain iron?

From berries containing Fe, blueberries can probably be distinguished. It contains a surprisingly large amount of the aforementioned element (up to 7 mg). In blackcurrant it is less - 5.2 mg, raspberries - up to 1.7 mg. In terms of fruit, peaches hold 4.1 mg, apples 2.2 mg, and bananas 0.8 mg.

As you can see, answering the question, which fruit has the most iron, you can safely choose fresh and juicy peaches. In addition, it is useful to eat not only fresh fruits, but also drink juices, compotes and fruit drinks made from them. So, plum juice is considered the most representative among its counterparts. One glass of this thick and sour drink will deliver at least 2.9 mg of iron to your body. In pomegranate juice, Fe is slightly less - 0.1 mg.

What dried fruits have iron?

When wondering which fruit has the most iron, don't forget dried fruits. For example, 4.7 mg of this element is found in dried apricots, 0.4 in figs, white raisins - 3.8 mg, dried apples - 15 mg, pears and prunes - 13 mg. Consequently, dried apples hold the record for the amount of Fe.

Beans and iron

The leaders in the huge amount of iron, of course, are legumes. For example, the approximate content of chemicalelement in boiled green peas is 6.8 mg, and in fresh - 7 mg. Up to 5.5-5.9 mg of Fe can be found in beans and legumes. The record holder among leguminous plants is lentils, containing up to 11.8 mg of the element.

What vegetables contain iron?

Don't know which fruits or vegetables have more iron? We will help you figure it out. If we are talking about vegetables, then here you should pay attention to their leafy species, which have a characteristic dark green growth. The following vegetables should be attributed to such plants:

• spinach (contains 3.6 mg of iron);
• cauliflower (up to 1.4 mg);
• Chinese and Brussels sprouts (providing 1.3mg);
• chard (3.1mg);
• broccoli (1.2 mg);
• parsley (5.8 mg);
• celery (1.3 mg);
• turnip tops (1.1 mg).

Interestingly, sauerkraut also contains up to 1.7 mg of iron. There is this necessary chemical element in fried potatoes (1.2 mg). But if it is cooked, then the Fe content will decrease and amount to 0.8 mg. Parsley is the leader among leafy vegetables, and sauerkraut is the leader among other representatives of this family.

Where is the most iron?

Beans lead in the first place in terms of the amount of iron. Some of its types may contain up to 71 mg. In second place are hazelnuts and halva (51 and 50, 1 mg). In third place is oatmeal (45 mg). On the fourth - cheese made from skim milk (37 mg). On the fifth - fresh mushrooms (35 mg). On the sixth - wheat groats (31 mg). On the seventh - pork liver (29, 7mg).

Now you know which fruit has the most iron. We have also listed vegetables and other foods that contain this necessary and indispensable element.