What foods contain iron: a list of products and features

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

Iron deficiency is an acute problem not only for the body inside, but also outside! Nails with white dots, constant mood swings, frequent dizziness - all these are the first signs of a lack of a vital element. Now we will tell you which foods contain iron, in what quantity. It will also talk about the rate of use.

How is iron absorbed and why it may be lacking in the body?

Before solving a problem, you need to understand not only the causes of its occurrence, but also its specific features. To understand the types of iron and answer the question: “What foods contain the iron that the body needs at the moment?”, You need to know about its types. About them later in the article.

For hemoglobin

What foods contain iron? To maintain a normal level of hemoglobin, it is important to comply with a certain norm. Red blood cells are erythrocytes that carry digestive enzymes totissues, which in turn feed on them. When absorbed, the body converts them into 2 forms:

1. Heme iron. Has an animal origin. They are rich in meat and fish products. Absorbed by the body quickly and easily. Feeling unwell and quickly tired can become an expression of his lack.
2. Chelated iron. It is found in large quantities in herbal products. It is processed by the body worse, but in combination with meat dishes, processing is accelerated. Characterized by brittle nails, dry skin, shortness of breath. In some cases, the appearance of wrinkles.

Causes of insufficient iron in the body

Iron deficiency can be caused by:

1. Wrong diet. Metabolic disorder.
2. Prolonged menstruation with copious discharge. This also includes a large blood loss in a short period of time.
3. Ulcer diseases.
4. Diseases of the small or large intestine or their malfunction (incomplete absorption of substances).
5. Climate changes (especially rains).
6. Pregnancy, accompanied by stress, pain, nervous problems.

Daily requirement and norm

What foods are high in iron? More on this later. But first you need to find out the daily need for this trace element. An adult needs no more than 30 mg of iron per day. Moreover, men do not need iron in such large quantities as women. Children should consume per day5-20 mg of iron. Pregnant women, due to the formation of the fetus, must definitely consume more than 25 mg, but not exceeding the norm by 2 times.

Often iron deficiency is directly related to low-calorie or permanent diets. The total caloric content of the nutritious diet during the diet is 1000-1200 kcal, which is several times lower than the norm. This means that no more than 8 mg of iron will enter the body.

Interestingly, food cooked in a cast iron pot has more iron than food cooked in a metal or plastic pot. Many doctors advise eating yogurt and cottage cheese to make up for the lack of this important component. But this element is practically absent in dairy products, it should be replaced with cocoa.

Where does the iron go?

During the day, the body loses 1-2 mg of iron to various processes and other activities. Basically, its loss goes to the release of sweat, monthly blood loss in women, the formation of the skeleton, teeth and nails in adolescence. Iron is consumed especially quickly during pregnancy.

What foods contain iron? Product List

The richest food with a large amount of easily digestible enzyme is found in animal products. Do not exclude also legumes, grain elements. In them, the iron content can also fill the daily requirement. Below is a list of products containing iron, weighing per 100 g.

What foods contain the most iron? Dried mushrooms and rose hips contain 28-35 mgiron, which significantly exceeds the daily intake! Seaweed is famous for its vitamins and beneficial properties. The amount of iron in it ranges from 10 to 18 mg.

What foods contain iron? In foods such as pumpkin seeds, beans, beans, lentils, peas and bran. These products contain iron somewhere between 12-15 mg. Brewer's yeast has 16 mg of this enzyme. What foods are high in iron? Pork, beef and chicken liver can boast of this - 18 mg. These include lungs with 11 mg.

The iron content in sesame, buckwheat, blueberries, prunes and raisins does not exceed 10 mg. Where is iron found? In what products? In wheat and rye bread. This food contains 3.5 mg. And in the cow's tongue there are 6 mg. What foods contain iron? For children, cocoa with 12 mg of iron is perfect. Not only he althy, but also delicious! The drink is especially popular with young people.

Where is iron found? In what products? Lamb and apples boast the same amount of iron - 2.6 mg. A little iron is found in lard and spinach - 2-3 mg. Milk chocolate also contains 2-3 mg of iron due to the main substance - cocoa. Dark chocolate would be a great option.

Apples and other fruits have a small amount of iron - 2 mg. Nevertheless, they should be used at least to maintain the norm. Bananas, milk and potatoes contain approximately 0.9 mg.

Product list will helpa person to determine the food eaten and calculate the nutritional rate. Do not forget that an excessive amount of enzymes also adversely affects the body, as well as their lack.

Iron overload

Besides the lack of iron, many women have too much of it. But an excess of the enzyme is just as harmful to he alth as its deficiency. Therefore, it is worth adhering to the fine line and "know the measure." To avoid this problem, it is important to know which foods contain iron. But what happens if you overdo it with iron? The following might happen:

1. Destruction of the tissue of the common ducts of the glands, liver. Violation of the movement of acid in the body. An ulcer may soon develop, or complete irritation of the pancreas will lead to an agonizing death.
2. Formation of benign tumors of the intestines and stomach.
3. Deterioration of general well-being.
4. Increase the impact of common diseases.
5. Formation of arthritis.

The causes of too much iron can be:

1. Wrong intake of iron-containing medicines. An excess or a long course can also provoke this. It is best to combine a small amount of tablets with fruits and iron-rich vegetables.
2. Genetic disorders of the body.

Signs of oversupply

Signs that can detect excess iron:

• Yellow spots on the body, palate, tongue.
• Violation of the normal rhythm of the heartbeat. Most often hebecomes rapid, shortness of breath occurs.
• Enlargement of the liver or stomach. Do not confuse this factor with overeating.

If you find the above factors, you must contact a medical facility.

Pregnant women. Benefits of iron for them

What foods contain iron? It is especially important for pregnant women to get plenty of foods with this enzyme. In order for the spine and skeleton of the fetus to form correctly, it is necessary not only to consume vitamins, but also natural products in medium quantities. Pregnant women need iron because it:

1. Prevents the development of anemia in both the mother and the unborn child.
2. It is one of the components of an enzyme that protects the body from excess hydrogen peroxide produced by white blood cells.
3. Creates normal conditions for the growth and development of the future organism.
4. Improves the functioning of the immune system or makes it stronger and more stable.
5. Promotes the timely removal of toxins that adversely affect the baby.
6. Influences the formation of: the skeleton of the limbs, spine, bones, hair, nail plates and skin.

Foods that increase iron absorption

The absorption of the enzyme is accelerated by these substances:

1. Fruit. It can be lemons, oranges, tangerines, pears, cherries. The exception is banana and berries, as they themselves contain a large amount of iron.
2. Vegetables. Homemadecucumbers, tomatoes, parsley and dill also speed up the absorption process.
3. Herbs. Nettle, chamomile - they not only improve digestion, but also help to calm, normalize weight.
4. Spices. Sesame, basil are great for better absorption.

Foods that slow down the breakdown of iron

Mm figured out which foods contain iron. And what kind of food contains substances that slow down the breakdown of this element? These products include:

1. Dairy products. No matter how strange it may sound, but throughout the article it was really proven. Milk is a source of calcium, not iron. The same can be said about butter, cottage cheese.
2. Potatoes, rice and some cereals. Slow down the digestion process.
3. Egg white. But the yolk is rich in iron.

Conclusion

Now you know what foods contain iron. The list of products with this element is compiled for clarity in our article. Iron is an important and necessary enzyme for the normal functioning of the body. It is found in a variety of products that are sure to suit your taste. No need to be zealous and consume a large amount of food with iron at a time. The course should be extended for a month. A good combination would be taking medicines (pills) and natural fruits.