2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14
Together with food, two types of iron enter the human body: heme and non-heme. What these elements are and what significance they have for the body are some of the most frequently asked questions. It remains to figure out what these types of iron are and what is the difference between heme and non-heme iron. What foods contain this ingredient?
Features of heme iron
An important characteristic of both the first and second categories of iron is absorption. This process occurs due to specialized receptors. According to studies, only 20% of heme iron is absorbed. An important factor is also that other food components do not affect this indicator in any way, do not reduce or increase it. You can often hear the question of what foods contain iron. But it is also important to know which foods help the element to assimilate, and which vice versa.
Non-heme iron
This element is found in plant foods. And unlike the first category,Non-heme iron absorption is influenced by many factors. Starting with the concentration of iron s alts and a set of foods, ending with the pH level and taking certain medications. These external factors can both interfere with and promote the absorption of iron. To do this, you need to change its form from trivalent to divalent. This can be done through the inclusion in the diet of certain foods that should be ingested in tandem with those that contain heme iron. For this reason, there are no specific figures for iron absorption.
What influences the body's absorption of iron?
In fact, there are many factors. To make it easier, they can be divided into two broad categories: external and internal. The first category includes those factors that affect the absorption of iron from the body from the outside. This is primarily food that enters our stomach along with foods that are rich in iron. Internal factors can be regulated directly by the body and positively or negatively affect the absorption of heme iron.
What helps the body absorb iron?
As mentioned above, there are certain helper products, one of the functions of which is the absorption of iron. In order for iron to become divalent from the trivalent form, the following foods should be added to the diet:
- Nuts such as almonds, peanuts, also any citrus fruits, green apples and vegetables, cereals and legumes, mushrooms, various berries, as well as beets, pumpkinand greens. These products are rich in elements such as copper, zinc, molybdenum, manganese, cob alt - they contribute to the absorption of iron.
- Nowhere without B vitamins, and especially folic acid. Ascorbic acid will also be a good helper. Look for foods like seeds, nuts, green vegetables, sour berries, oranges, grapefruit, lemon, and legumes. It works as follows, for example, in spinach, the absorption of iron is about 2%, which is negligible, but if such a favorite orange juice (preferably freshly squeezed) is added to spinach, its absorption increases by 5-7 times. Real magic!
- The diet will not do without a variety of herbs. You can add cinnamon, thyme, mint, anise, ginseng to dishes. In general, any vegetarian spice will come in handy.
- Foods rich in sulfur will help you absorb iron, and these are one of the best helpers. Cabbage is rich in this element, and all its types, from broccoli and Brussels sprouts to the most common one that grows in my grandmother's garden. Also, it will not be superfluous to add onion and garlic to dishes.
The category of external factors also includes foods that reduce the level of absorption of iron, but are useful. Therefore, it is better to use them separately.
Foods that interfere with iron absorption
In order not to slow down the process of iron absorption, the following foods should be eaten separately:
- Milk and any fermented milk products, as well as sesame and dried fruits. These products are famoushigh in calcium, and it already interferes with the absorption of iron.
- Are you familiar with tart and astringent foods? Such as persimmon, some teas, grapes and so on. They contain a substance called tannin that interferes with the absorption of heme iron.
- It is recommended to completely abandon alcoholic beverages, since alcohol does not reduce the percentage of digestibility, but completely destroys iron in foods that are consumed.
External factors also include heat treatment of products.
Internal factors
In addition to the elements that come to us in food, the absorption of iron is also influenced by factors that do not depend on us, but are completely controlled by the body. The presence of these factors may also indicate the presence of any diseases, and not only affect the absorption of iron in both categories. The most common reasons are:
- Increased levels of hemoglobin and red blood cells, especially during pregnancy, during the period of active growth of the child's body, as well as after injuries accompanied by abundant blood loss - the level of iron absorption increases.
- Also affects the level of iron stores in the body. Everything is simple here: if the body is oversaturated with this element, then the absorption rate decreases, and at a low level, the absorption rate increases.
- Drugs affect the level of assimilation. And both negatively and positively. For example, biologically active and medicinal supplements canincrease iron absorption.
As for the eternal debate between vegetarians and meat eaters, one thing can be said. Studies have shown that the level of iron in the blood of people who eat meat and animal products does not differ from those of people who refused such food. Moreover, many products of plant origin can fully satisfy the daily human need for iron. It is only important to learn how to cook and eat these products correctly, combining them with the right ingredients.
Where can I find iron?
Only a balanced diet with sufficient levels of proteins, fats, carbohydrates and essential trace elements helps to strengthen and maintain immunity and body tone. Since school, we all know that meat and seafood, as well as any products of animal origin, occupy the first positions in terms of iron content. Now it remains to figure out what can be eaten and what is better left in the past.
Which meat has more iron? Pork, chicken and beef liver, beef heart and various types of meat, from rabbit and turkey to lamb and veal. Not without fish and seafood. In the first place, shellfish are unconditionally determined, because they contain about 30 mg of iron. Next come mussels, oysters, tuna, mackerel and black caviar.
As for other animal products, the egg yolk should be kept in mind. The leaders in iron content among plant foods are buckwheat, oatmeal, and corn. ATthis list also includes such legumes as lentils, beans, peas. The answer to the question of which foods contain heme iron is simple. As practice shows, you can find this vital element for the body in absolutely any products.
Vegetables rich in iron
The real salvation for vegans and vegetarians is iron-rich vegetables. And their high fiber content and low fat content make them the number one choice for those who want to lose weight. An important factor that distinguishes vegetables from meat is that heat treatment does not affect the iron content in vegetables, it remains in the same amount. What foods have the most iron? Jerusalem artichoke takes the first place in terms of iron content, asparagus takes the second place, and the most common garlic takes the honorable third place.
What fruits are considered a source of iron?
Of course, fruits are not the main source of iron, its maximum content of 2.5 mg belongs to persimmons, apples and pears. And if you remember, shellfish, in turn, contain about 30 mg. We must not forget about the fruits of passion fruit, dates. We must not forget about herbs and spices. For example, a bay leaf contains as much as 43 mg of iron, while spinach has 13.5 mg. However, to satisfy the daily need for iron, you will have to eat a whole bag of greens.
It can be concluded that the most important rule in the absorption of heme iron is the right combination of products. We must not forget that some foods are worth eating.only separately. If you can’t adjust the diet on your own, you can consult a doctor who will prescribe heme iron in tablets.
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