What foods contain iron?

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

Do you have brittle nails and hair? Are you cold and unable to keep warm when others are warm? Tired quickly and constantly want to sleep? You may have iron deficiency anemia. Make a list of what foods contain iron, include them in your diet, and your condition will improve.

Risk groups for iron deficiency anemia:

• pregnant women;

• fast growing children under 5;

• Vegetarians;

• people who lose a lot of blood relative to their build for any reason (for example, with certain diseases of the stomach and / or intestines, with heavy menstruation in women, etc.);

• teenagers.

Not everyone knows that foods contain heme and non-heme iron. For good he alth and excellent condition of nails and hair, a person needs both versions of an important element. Plant products contain non-heme iron, animal products contain heme iron.

Note that some iron-rich foods are still of little benefit. And allbecause, along with iron, they simultaneously include phytates or calcium - compounds or elements that prevent the body from absorbing a much-needed substance. For example, spinach, eggs, milk are just such products. Therefore, it is important not only to include foods containing iron in the diet, but also to be able to use them correctly.

Iron absorption is promoted:

• Systematic intake of vitamin C;

• eating meat and fish.

Reasons for iron suppression:

• cooking and eating grains and legumes without long soaking;

• eating foods containing soy protein;

• drinking coffee, tea (especially with mint or chamomile), wine due to the polyphenols they contain (their negative effect is neutralized by vitamin C when taken systematically).

Short list. Which foods are high in iron:

• legumes;

• green leafy vegetables;

• red meat;

• iron-fortified cereals (by the way, breakfast cereals are also included);

• nuts;

• bran and black bread;

• tomatoes;

• bird;

• fish;

• fresh sunflower seeds;

• pork;

• pumpkin seeds;

• plums and their juice;

• dried fruit;

• seafood.

Please note that animal products contain the most absorbable iron. To be precise - about 20%. Whereas from products of plant origin no more than 5% of non-heme iron will enter the body.

The best option for a person adhering to the usual way of eating is to observe a food ratio of 3:1. A higher number indicates products of animal origin. It is this optimal balance of consumed products that will lead to the stabilization of the work of internal organs, a surge of human strength and energy.

If no positive changes have occurred over time after the correction of nutrition, this is a serious reason to seek help from specialists. The therapist will determine possible diseases, and the nutritionist will select an individual variant of rational nutrition.