Foods high in iron

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

The most common form of mineral deficiency in the body is iron deficiency in the blood. Most often, this is seen in pregnant women, as well as in infants and slightly older children. If iron deficiency persists for too long, then this leads to the development of iron deficiency anemia, which means that a person becomes more vulnerable to various kinds of diseases. In other words, immunity decreases. What foods contain iron? What should be consumed with such anemia? It is worth considering that the deficiency of this substance is dangerous. For this reason, premature births often occur.

Foods containing iron and how much iron do you need?

The functionality of iron is quite limited, but it is extremely important. All oxygen that enters the lungs can be transported exclusively with the participation of iron. It is involved in the synthesis of hemoglobin. But he already, in turn, transports oxygen throughout the body. The main storage centers are the liver and muscles.

In products containingiron, this substance exists in two forms: in heme form and non-heme. In the first case, it has better digestibility by organisms and is synthesized in animal cells. That is, in any meat, fish, there will always be iron. The largest amount is found in beef, but the same pork and lamb should be in abundance if the need is not closed when eating beef. The second type is a vegetable source of iron, that is, it can be found in legumes, leafy vegetables, and fruits that contain vitamin C.

What do you need for iron balance?

Creating optimal conditions for maintaining the balance of such a trace element is quite simple. It is necessary to consume with food as much as the body loses. The main losses are associated with the formation of digestive waste, with the loss of skin cells, nails, hair. Menstruation is also a major factor in the loss of iron in the body. Therefore, during this period, the female body needs enhanced nutrition enriched with iron. And in general, any person must maintain a balance so that there are no he alth problems for many years. Below is a list of foods containing iron.

If less is received than is lost, then the reserves begin to deplete and gradually go to zero. That's when all the problems begin. The body, in order to maintain homeostasis, develops the habit of doing without iron. As a result, iron deficiency anemia develops.

Common iron foods

The level of iron consumed, of course, depends on many factors: age, gender, personal characteristics. The best source is the productanimal origin. The most suitable is red meat plus liver. But if lifestyle and personal dogmas do not allow such products, then plant sources can also provide everything you need.

Adult girls and women should consume about 20 mg of this trace element per day, and during pregnancy - 45 mg. Men are less whimsical, so they need only 8 mg.

However, medical professionals note the need for iron sources to be of both types and to constantly maintain the level of the substance at an acceptable level. There should be a lot of products containing iron. But what to choose? What foods are high in iron?

Liver

The liver is the best source of such a trace element as iron. This is due to the fact that this product is a blood filter and absolutely all blood passes through this organ. As a result, there are foods that contain a lot of iron and other minerals with vitamins. Beef liver is a unique source. A couple of slices of the product account for 10 mg of iron - the daily requirement of men. A serving covers more than 25% of a woman's daily requirement. Pork liver contains less iron, but it contains vitamin C, and the taste is more pleasant. And it feels softer and more tender, therefore, you can use it in a large number of dishes.

But don't overdo it. Everything has its own norm. We must not forget that pork liver contains a high amount of cholesterol, therefore, we need to approach this issue.carefully. It is not worth harming the body. Therefore, pregnant women should limit themselves to the use of such a product. Also, vitamin A, which is abundant in the liver, can affect the development of the fetus and cause various pathologies.

If for some reason the consumption of offal is unacceptable, then egg yolks (2.7 mg per 100 g of product) or red meat, such as beef (2.6 mg per 100 g of product), are excellent options.

Seafood

The sea gives us really very useful products containing iron in large quantities, and include a huge list of trace elements. Not only fish is useful. Oysters, squids also contain a large amount of iron. In addition, B vitamins can be found there. 100 grams of oysters contain as much as 7 mg of iron. For a man, 130 grams of this delicacy is enough to cover the daily requirement.

If for some reason oysters and mussels cannot be included in your diet (pleasure is not cheap, and high-quality goods are hard to find far from the sea), then you can easily replace them with other seafood that is no worse. Tuna and salmon are excellent sources of iron. True, in this matter they are slightly inferior to oysters and mussels.

Chickpeas or chickpeas

This plant source of iron contains about 6 grams of a useful component per 100 g of dry product. It is also a high-protein food source, although not with a complete set of amino acids. Great option for vegetarians. The use of this legumehas spread ubiquitously and is found in many cuisines around the world.

But if for some reason you don't like to tinker with complex meals, but want to keep your iron in balance, you can safely make homemade hummus.

Porridge and muesli

If you are a fan of a he althy diet, and in the morning you always have whole grain porridge waiting for you, then this will be a great start to the day, as a sufficient amount of iron will come with food. In order to be convinced of this, it is enough to read the composition of what you eat. Many mueslis cover the daily need for iron in one serving, along with many vitamins and minerals (fiber, dietary fiber, calcium and zinc). And this is not the whole list, but they are the best iron products for pregnant women.

Pumpkin seeds

Quite a popular product, especially in autumn. He didn't come here for nothing. This is an excellent source of iron. They contain 3.3 mg per 100 g of product, which is more than eggs and beef. That is, it is a product containing iron, which can be added to any dish. They taste great, easily combined with any other product, so they are most often found in baked goods and salads. Doctors advise buying fried pumpkin seeds without s alt and using them as a he althy and tasty snack.

Soybeans

Soybeans are high in iron. It contains as much as 16 milligrams of iron. This is 2 times higher than the daily requirement of men. In addition, theyhave a huge set of many trace elements that are simply necessary: copper - for better preservation of blood vessels and a strong immune system, manganese - for regulating most biochemical metabolic processes. Also, soybeans are a storehouse of protein and fiber. There are also a lot of vitamins, although the amino acid composition is boring. After all, soy protein is quite low in quality.

Many nutritionists consider it necessary to use this product in any form, with or without s alt.

Beans

Also an excellent source of iron, which covers the daily requirement for men in 100 grams of the product. When choosing foods high in iron, many people think about how these foods are prepared. With this tasty representative of the beans, such a problem does not arise. It can be easily paired with cabbage, bell peppers, cauliflower and broccoli.

A storehouse of vitamin C. This component promotes the absorption of iron in the body. There are no restrictions on how to cook beans: even in a salad, even in mashed potatoes. An excellent combination with vegetables allows you to add it to soups. It all depends on your imagination.

Lentils

Representative of the legume family. Like the counterparts described above, it is an excellent source of iron. About 7 mg per 100 grams of dry product. There is also a lot of fiber and dietary fiber, which lower cholesterol and contribute to the normal functioning of the intestines. The sugar level is regulated. It is a unique product for cooking, as it is usedin almost everything: be it soups or burgers.

Spinach

The list of foods containing iron, which were described in the article above, requires the addition of spinach. Spinach, whether raw or cooked, is an indispensable source of iron. And the presence of a large amount of fiber simplifies digestion and absorption of this trace element. 100 grams of spinach has the same amount of iron as 100 grams of eggs - that is, a little less than 3 mg. Since this is green, you should not count on a huge amount of other substances. It is only worth noting the presence of vitamins of group E and A.

The taste of such a product may not be to everyone's taste, especially children. But there is always a way out. Spinach can be used as an auxiliary product, which will be the secret ingredient. Especially useful when combined with foods that are high in vitamin C. For kids, you can make an omelet or vegetable lasagne with spinach.

Sesame

The seeds of this plant have a rather pleasant nutty flavor and are also a good source of iron. 15 mg per 100 grams of product is an excellent indicator. In addition, such a product contains many trace elements and nutrients, including copper, zinc, and phosphorus. Do not forget about the presence of vitamin E. You can add it to salad or baked goods. Eight tablespoons of sesame seeds will cover the daily requirement of men. It can be used as an additive to sweets and desserts. Pretty good source when consumedfast food.

Results

The above article listed foods that contain iron. The need to maintain the balance of the level of this element was analyzed and explained. It is clearly seen that many products are easily accessible, although there were some delicacies. Iron is also found in many berries and fruits. Just do not forget about the balance in your diet, and then a he althy and long life is guaranteed. Also, do not forget about the thyroid gland and foods containing iodine.