Which foods contain the most iron: list

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

Iron deficiency anemia is a serious disease that occurs when the body lacks such a trace element as iron. The main symptom is a loss of energy. Due to iron deficiency, hemoglobin levels decrease, and this, in turn, leads to hypoxia. The main causes of the development of pathology are blood loss and malnutrition. To make up for the lack of a trace element, it is important to know which foods are high in iron.

The role of trace elements in the body

Iron in the human body performs very important functions. The trace element is responsible for transporting oxygen molecules to tissues, as it is an integral part of hemoglobin, the protein that makes up red blood cells. It is iron that reacts with oxygen, capturing it and carrying it to all organs and systems. Red blood cells also remove toxins and carbon dioxide from the body, transporting it to the lungs for disposal. Cellular and tissue respiration waswould be impossible without this important trace element.

Since iron is part of various proteins and enzymes necessary for the normal functioning of the body, it is an important component in metabolic processes. Among them:

• cholesterol metabolism;
• transformation of calories into energy;
• breakdown and destruction of toxic substances;
• normalization of immune processes.

Prevention of iron deficiency anemia is a properly selected diet, which includes foods rich in iron.

Heme and non-heme iron

There are two varieties of this trace element:

1. Heme iron is part of hemoglobin. It is found exclusively in products of animal origin. Heme iron is better absorbed by the body.
2. Non-heme iron is a micronutrient found in plant foods. Less digestible than heme.

Even though the iron content of plant and animal foods is the same, they are absorbed differently into the body. Heme iron is absorbed by 20%, while non-heme iron is only 3%.

Daily Value

Iron in food will help restore the balance of this trace element in the human body. However, the need for it in women, men and children is different. Daily Value:

• for children 4 to 18 mg (depending on weight and age);
• for menabout 10 mg needed;
• women need 18 to 20 mg.

Lack of iron in the blood can lead to a serious disease - anemia. The need of the female body for this trace element is higher than that of men, due to the physiological characteristics of development.

Iron is only absorbed in the intestines by 5-20%, so do not worry about its excess. The process of regulation is handled by the body itself. It absorbs as much of the trace element as it needs at the moment. A large amount of iron in foods is an excellent preventive measure, with which you can prevent the serious consequences that occur when it is deficient.

List of foods with the highest micronutrient content

Stock of iron in the body of a he althy person is about 3-4 mg. Most of the trace element is located in the circulatory system, and only 1/3 is located in organs such as the liver and spleen, as well as in the skeletal system. The amount of iron decreases daily during natural physiological processes: sweating, exfoliation of dead cells of the epidermis, blood loss during menstruation, etc. You can restore the balance with the right nutrition. What foods have the most iron? Let's try to figure it out.

First of all, they should be divided into two categories according to the type of origin:

• vegetable;
• animals.

The highest amount of iron in plant foods is found (based oniron in mg per 100 g of product):

• lentils – 11, 8;
• wheat bran – 11, 1;
• soy - 9, 7;
• buckwheat - 6, 7;
• peanuts - 4, 6;
• dogwood - 4, 1;
• pistachios – 3, 9;
• rye bread - 3, 9;
• oatmeal - 3, 9;
• almonds - 3, 7;
• dried apricots - 3, 2;
• walnut - 2, 9.

In smaller proportions, iron is found in spinach, corn, persimmon, prunes, peas, beets and pomegranate.

Let's consider which animal products contain the most of this trace element. We will proceed from the calculation of the iron content in mg per 100 g:

• pork liver - 20, 2;
• chicken liver - 17.5;
• oysters – 9, 2;
• beef liver - 6, 9;
• chicken yolk - 6, 7;
• mussels - 6, 7;
• beef heart - 4, 8;
• pig's heart - 4, 1;
• beef tongue - 4, 1;
• beef - 3, 6;
• quail yolk - 3, 2;
• pork tongue - 3, 2;
• mutton - 3, 1;
• sardines - 2, 9;
• black caviar – 2, 4.

More than one mg of iron per 100g is found in pork, chicken, turkey, and canned tuna.

If you are interested in the question of what foods contain iron, we suggest considering the richest sources of this trace element.

Liver

This product is one of the best sources of iron. In addition to it in the livercontains proteins, fats, various amino acids, vitamins and other trace elements that increase its nutritional value. Dishes with this product are recommended for iron deficiency anemia. The composition of the liver includes iron proteins - ferritins, which are 25% composed of Fe. These substances are involved in the fermentation of hemoglobin and other components of the blood.

However, it must be remembered that pork liver contains a lot of cholesterol, which leads to the development of serious pathologies of the heart and circulatory system. Therefore, in such diseases, this product should be used with caution. In this case, it is better to give preference to chicken or beef liver.

Oysters

This marine delicacy can rightly be called a storehouse of nutrients. Includes:

• proteins;
• carbs;
• fatty acids (omega-3 and omega-6);
• various trace elements (Fe, Mg, Cr, Zn, Cu, Ca, K, Ni, Mo, etc.);
• vitamins (A, C, D and group B).

The iron content in the product, together with other mineral s alts and vitamins, helps to establish the process of hematopoiesis. Oysters are recommended for people suffering from iron deficiency anemia. The product is considered dietary, as its calorie content is 72 calories per 100 g.

Lentils

The special value of this product lies in the fact that it consists of 60% protein. Lentils can be considered a good alternative to meat. 100 g of the product contains up to 90% of the daily valuefolic acid. Its presence strengthens the body's immune defenses. Lentils are rich in iron, magnesium, molybdenum and potassium. The product has a beneficial effect on the functioning of the central nervous system, the heart and promotes hematopoiesis. There are about 280 calories in 100 g of lentils.

Wheat bran

Iron in products helps to compensate for the lack of this trace element. Quite a lot of it is found in wheat bran. But these are not all positive characteristics. Wheat bran contains:

1. Starch, fiber and oil. These components have a positive effect on the digestive system.
2. Iron. An important trace element involved in hemoglobin fermentation and other hematopoietic processes.
3. Selenium. Strengthens the immune system.
4. Zinc. Responsible for the condition of the skin, hair and nails.
5. Magnesium. Helps to improve the functioning of internal organs at the genetic level.
6. Manganese. A microelement that increases the efficiency of the nervous system and prevents the development of atherosclerosis. It is extremely important for diabetics, as it has the ability to normalize insulin production.

What influences iron absorption?

The iron contained in foods is not fully absorbed by the human body. However, there are ways to help improve the absorption of this trace element. It is important to heed these tips:

1. Fe is best absorbed in combination with ascorbic acid. Therefore, it is recommended to eat foods high iniron along with foods rich in vitamin C.
2. Drinking coffee or tea during or immediately after a meal is not recommended. They contain substances that interfere with the absorption of iron.
3. Alcohol has a negative effect on the absorption of vitamin B and its varieties. This, in turn, affects the incomplete absorption of Fe.
4. The combination of trace elements such as Ca, Zn, Fe and vitamin E is unacceptable. When they react, they are transformed into insoluble compounds that are difficult for the digestive system to break down. Therefore, you should carefully select the combination of products.

What foods will help fill the lack of trace elements during pregnancy?

During childbearing, there is often a need for iron. You can regulate the rate of this trace element with a balanced diet. Iron in foods will help prevent the development of anemia. This trace element is found in large quantities in the liver, lentils, buckwheat, wheat bran, walnuts, etc.

Homemade sweets based on dried fruits and nuts are an excellent way to fill the lack of Fe. They use honey instead of sugar. Easily digestible iron is found in dried apricots, dates, prunes and figs. Of the nuts, you should pay attention to hazelnuts, pistachios, walnuts, peanuts and almonds.

A rich source of trace elements are seafood, including seaweed. Iron, which is part of its composition, is well absorbed, alsothe product is rich in various trace elements and vitamins.

During pregnancy, liver should be used with caution. Although this product contains more iron than others, it is not recommended to abuse it. The liver is a filtering organ, therefore, along with useful substances, those that can harm the body of a woman and the fetus can also come across. For example, it contains a lot of retinol (vitamin A), which in excess can contribute to the development of various pathologies in a child.

The most acceptable foods during pregnancy to help maintain normal iron levels are:

• nuts and dried fruits;
• buckwheat and oatmeal;
• eggs;
• lean meat;
• lentils, soybeans and other legumes;
• slaves (especially sardine and tuna);
• seafood (seaweed, oysters and mussels);
• whole grain products;
• vegetables (fennel, beets and broccoli);
• fruits (persimmon, apricot, apples);
• pomegranate, cherry or grape fresh;
• beef or chicken liver (limited).

Is it possible to exceed the norm?

Even if there is a large amount of iron in foods, this cannot cause an excess of the microelement in the body, since absorption occurs within 3-20%. A daily dose of 200 or more mg per 1 kg of body weight is considered dangerous for human life. If the amount of iron in the blood reaches 250 mg per 1 kg of body weight, this can be fatal. Get that dose through foodfood is unrealistic.

Such iron poisoning occurs in several cases:

• If a person has been drinking water with a high content of this trace element for a long time.
• The intake of iron supplements was uncontrolled, which led to an excess of the trace element in the blood.
• The reason may lie in various chronic diseases (diseases of the pancreas and liver, alcoholism and others), in which there is a violation of metabolic processes in the body.

Symptoms of poisoning:

• skin itching;
• shortness of breath;
• face turns yellowish;
• Heartbeat quickens.

In the acute course of the pathology, the symptoms may be supplemented by vomiting with blood, diarrhea, tachycardia, low blood pressure, drowsiness.

Although cases of iron poisoning are extremely rare, it is important to know about it. It is important that you consult your doctor and read the instructions for use carefully before using or giving iron supplements to children.