Foods rich in iron. The body's daily need for iron

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

Iron deficiency is the most common form of nutritional deficiency. Most often, the disease occurs among pregnant women and young children. Not getting enough of this micronutrient can lead to iron deficiency anemia and make you more susceptible to illness and infection. In addition, it can even provoke premature labor in pregnant women.

The main role of iron in the body is to carry oxygen throughout the body. It acts as one of the main components of a chemical called hemoglobin that carries oxygen from the lungs to all parts of the body. Iron is stored mainly in our liver and muscles.

This trace mineral is found in many foods and comes in two forms: heme and non-heme. The first type is better absorbed by the body and is present in food of animal origin. These are fish, poultry and meat. Lamb, beef and pork should be enough in the daily diet for the normal functioning of the body. Non-heme iron is found mainly in plant sources such as beans, legumes, and green leafy vegetables, andalso some fruits (content: iron combined with vitamin C).

Maintaining the balance of iron in the body

In order to maintain the balance of this trace element in the body, it is necessary to replenish with food the amount that is lost daily. It leaves the body with feces, urine, skin particles, sweat, hair and nails. Women also lose iron during menstruation, so they need more of the micronutrient in their diet. In addition, each person needs a sufficient amount of this substance in their daily diet to maintain sufficient levels in the long term.

When the body does not receive the required dose of iron, its reserves in the body gradually decrease. If this continues for a long time, iron deficiency anemia may develop.

Sources of iron in the diet

The amount of iron you need depends on your age and gender. The best sources of this element consist of animal products. Mostly red meat and liver. However, it is possible to obtain a good proportion of the substance from non-animal sources.

So, how much should you get this micronutrient per day? Women between the ages of 19 and 50 should consume 18 mg of iron per day (and a whopping 27 mg more if they are pregnant), while men in this age range need only 8 mg.

As doctors say, there istwo types of iron in the diet: from animal and plant sources. It is very important that both types are constantly present in your diet. To ensure this on a consistent basis, it is necessary to know the products containing iron in large quantities. What is their approximate list?

Liver

Internal animal organs such as liver and offal are among the best sources of iron, with the added bonus of containing other minerals, vitamins and proteins. Beef liver has an incredibly high content of this trace element - almost 5 mg per slice. A serving of this product provides more than one-fourth of the daily iron requirement for an adult woman. Pork liver is also a good choice, as it contains a lot of vitamin C. In addition, it tastes more tender and softer, which gives great scope for culinary imagination.

However, please note that beef or pork liver should be consumed in moderation because this product is high in cholesterol. Even pregnant women should limit the amount of liver in their diet, because too high levels of vitamin A contained in this product can cause birth defects in the child.

If you're not into organ meats, feel free to eat other animal proteins like egg yolks (containing 3 milligrams of iron per half cup) or red meat. Lamb or beef will be enough to maintainhemoglobin. These products contain 2 to 3 mg of the trace element per 100 grams.

Seafood

Foods like seafood will also help you get plenty of essential micronutrients. Bivalves (like mussels or oysters) and squid are high in iron, as well as zinc and vitamin B12. One oyster eaten provides you with 3 to 5 mg of this substance. Thus, enjoying a plate of such a seafood delicacy, you will exceed the daily requirement for this trace element.

If oysters, mussels and other shellfish cannot be part of your regular daily menu, replace them with other marine products that contain high amounts of iron. For example, haddock, salmon, and tuna are also good sources of the micronutrient, although they are inferior to shellfish.

Chickpeas

This legume is good at providing your body with iron (5mg of iron per cup) and offers a large dose of protein. This circumstance makes chickpeas an ideal option for vegetarians. This product is a delicious addition to salads and pasta dishes, as well as a good ingredient for compound salsa-type sauces.

If you're not a fan of complex meals, but want to regularly consume high iron foods, you can make your own homemade hummus.

Whole grain muesli and cereals

Do you like breakfast cereals? This is a great choice that will allow you to start each day with all the he althytrace elements and vitamins. Before buying, be sure to read the product label and look at the chemical composition. Some types of muesli offer 90 to 100 percent of the daily iron requirement along with other vitamins and minerals (fiber, zinc, calcium, and B vitamins).

Pumpkin seeds

Did you know that this popular autumn snack is very rich in iron? One glass of whole seeds contains more than 2 mg of iron, while a glass of peeled kernels already contains 10 mg of the substance. In other words, it's a great ingredient for a wide variety of dishes with benefits. The seeds taste great and are easy to combine with other foods, so they are often added to bread or rolls, and as a crunchy ingredient in salads. Doctors recommend purchasing roasted, uns alted pumpkin seeds and keeping them on hand for a quick and he althy snack.

Soybeans

One half cup of this legume contains over 4mg of iron. It is also an excellent source of essential nutrients such as copper, which helps maintain blood vessels and the immune system, and manganese, an essential nutrient involved in most chemical processes in the body. In addition, soybeans are high in protein and fiber, as well as many vitamins and amino acids.

Nutritionists recommend adding soybeans to compound vegetable meals. In addition, they can be a delicious addition to dishes frompastes. If desired, they can be consumed on their own, simply sprinkled with a little sea s alt.

Beans

Beans of all varieties are an excellent source of iron and contain 3 to 7 mg per cup. When choosing foods containing iron in large quantities, many people think about how to use them. Beans do not create such a problem. It can be combined with foods such as cabbage, bell peppers, broccoli, cauliflower, which are high in vitamin C. This is a nutrient that promotes the absorption of iron in the body. You can also add beans to a salad, puree them and eat them with raw vegetables or add them to soup. The possibilities are almost endless!

Lentils

This is another legume that is high in iron. Cooked lentils offer up to 6 mg (and even more) of the trace element per glass of product. It's also high in fiber, which can help you fill up quickly, lower cholesterol levels, and help maintain blood sugar levels. This product is also an extremely versatile ingredient in cooking, and can be added to almost any dish, from soups and salads to hamburgers and other fast food.

Spinach

The iron foods listed (listed in the article) should also include spinach. Both raw and cooked foods are excellent sources of the micronutrient. At the same time, eating spinach helps the body absorb nutrients more easily. Totalone glass of cooked product provides the body with 6 mg of iron, as well as plenty of fiber, protein, calcium and vitamins A and E.

Despite the fact that many people do not like these green leaves, especially children, they can be added to various complex dishes as a secret ingredient. This is especially useful when paired with foods high in vitamin C. For children, you can make an omelet with finely chopped spinach or vegetable lasagne.

Sesame

Sesame seeds have a pleasant nutty flavor and are an excellent source of iron. These are oilseeds that contain 20 mg of iron per glass of product. In addition, they are high in essential nutrients such as phosphorus, copper, vitamin E and zinc. The easiest way to include the seed in your diet is to add it to a salad. Each tablespoon of sesame seeds will add over a milligram of iron to your daily diet. Moreover, these seeds can also be used in various sweets and desserts.

So, we looked at foods containing iron in large quantities. They are not a big delicacy and can easily be incorporated into your daily diet. However, the above list does not provide an exhaustive answer to the question of what is rich in iron. This trace element is also found in many berries and fruits (currants, apricots), dried fruits (figs, raisins) and so on. You just have to remember that your daily diet should be balanced.