What contains iron: food, list, properties and effects on the body, consumption rates

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

Every day the human body needs certain micronutrients and vitamins. They are necessary for the correct and full functioning of all internal systems. Since most of them come to us through food, a balanced diet is so important for a he althy lifestyle. Iron is especially valuable in this regard. It is necessary to maintain the daily dosage of this trace element in order to subsequently avoid a number of he alth problems by consuming the necessary products. What contains iron? This is exactly what will be discussed.

The role of iron in the human body

Such an essential microelement for our body as iron performs important functions and plays an important role in the metabolic process. Once in the stomach when eating iron-containing foods, it is absorbed mainly in the upper intestine.

Then, once in the circulatory system, iron contributes to the formation of hemoglobin. Thanks to this special protein, oxygen molecules are transported to all tissues of the body. Other tasks are also assigned to him:

• Takes an active part in the life of every human cell.
• Promotes blood formation.
• Is an essential part of proteins and enzymes.
• Supports proper aerobic metabolism.
• Takes part in redox processes.
• Promotes the breakdown of foods through peroxidation.

Iron deficiency is most often experienced by the female body during the period of bearing a child. Therefore, every pregnant woman needs to know where and what foods contain iron.

With the advent of the third trimester, doctors usually prescribe iron-containing preparations to expectant mothers in order to make up for the lack of this essential trace element.

Varieties of iron

Since this microelement performs important responsibilities for transporting oxygen, hypoxia often occurs when it is lacking. At the same time, the performance of the immune system decreases, exactly as mental abilities weaken. The skin becomes dry, including the mucous membranes, fatigue sets in, against which insomnia develops.

Of course, when it comes to iron, we mean organic matter, not nails or rusty water. The latter are inorganic compounds, whichhave a detrimental effect on the human body.

Regarding the question of what foods contain iron for hemoglobin, it is worth noting that it can be of two types:

• Heme trace element - is a product of animal origin. Its name comes from the fact that it is part of animal hemoglobin. In this regard, such iron has a high degree of digestibility by the human body - up to 35%.
• Non-heme substance - this component is found mainly in plants. Its digestibility is already slightly lower - up to 20%. But at the same time, this is true for the diet.

As for plant foods rich in iron, it is recommended to combine them with food of animal origin with the inclusion of vitamins C or B12.

Iron Absorption

In order for the body to perceive iron, the correct secretion of gastric juice is important. Protein of animal origin, as well as a number of acids (ascorbic and other organic analogues) help to improve the absorption of iron. For this reason, iron-rich vegetables and fruits high in C vitamins, together with organic acids, are best absorbed by the human body. Understanding this is just as important as knowing which foods contain iron. The product list will be as below.

May contribute to the correct perception of the element and a number of simple carbohydrates (lactose, fructose, sorbitol), including amino acids (histidine and lysine). At the same time, oxalic acid, tanninson the contrary, they impair the absorption of iron. In other words, spinach, sorrel, blueberries cannot be considered sources of this trace element.

Phosphates and phytins, which are abundant in grains and legumes and some vegetables, completely prevent the absorption of iron. However, if meat or fish delicacies are added to the menu for these products, this process will improve.

In addition, strong tea, coffee, and high fiber intake, especially bran, can interfere with iron absorption.

Iron intake per day

As we now know, a lack of iron in the body can lead to the development of oxygen starvation. However, this is not the whole list of complications; malfunctions in the work of the heart and gastrointestinal tract should be added here, against the background of which various diseases arise. In addition, it does not have the best effect on the thyroid gland. As a result, a person begins to gain weight uncontrollably, in which some products also help him. What contains iron? Such a question is always relevant in such a case.

Under normal conditions, the human body contains three to four milligrams of iron. But every day we lose up to 1 milligram of this valuable trace element. This happens naturally:

• due to skin sloughing, sweating;
• due to bleeding;
• due to genetic predisposition.

We all know what dramatic changes occur in the body of a pregnant woman. Most of the ironis spent on the intrauterine development of the child (construction of the placenta, red blood cells and other needs).

Iron-containing products or vitamin complexes are relevant for anemia, which provokes an unsatisfactory condition of a person. Therefore, in order to avoid he alth problems, it is necessary to observe the daily dosage of iron:

• Children under 13 - 7 to 10 mg;
• teenagers - 11 mg for boys, 15 mg for girls;
• 8mg is sufficient for men;
• 18 to 20mg indicated for women;
• pregnant women at least 27 mg.

As for the fair sex, during menstruation and breastfeeding, there is a need for certain products. What is iron?

As promised, now it's time to get to the bottom of this issue. Somewhere there is a lot of iron, but somewhere it is not enough.

Meat

Without a doubt, meat is a valuable commodity for many people around the world. When it is consumed, a person satisfies the nutritional need, receives tasty foods, and satiety lasts for quite a long time. In terms of iron content, pork liver is especially valued, in 100 g of which the amount of iron is 150% of the daily requirement.

As a rule, deli meats are made from the striated muscles of animals. And here the leading position is held by rabbit meat (per 100 g of the product - 30% of the daily norm). Slightly less iron is found in veal. Both veal andrabbit meat can be considered a he althy dietary product due to the minimum fat content and the maximum amount of protein.

Fish

A balanced diet means including fish in the menu. The most "ferruginous" representatives of this fauna:

• perch;
• tuna;
• mackerel;
• pike.

The rest of the sea and river inhabitants are significantly inferior in the championship:

• pollock;
• pink salmon;
• capelin;
• saury;
• herring;
• scad;
• carp;
• bream;
• zander.

Regarding the question of what contains iron, the products listed above have no more than 1 mg, or even less. The peculiarity of this trace element is that it is able to retain its beneficial properties even during heat treatment and preservation. Due to this, canned fish is in no way inferior in its benefits in comparison with freshly prepared dishes.

Vegetable well

Vegetables contain many useful trace elements - vitamins, minerals, fiber. Plus, they are very low in fat. From vegetables, you can cook hot dishes and cold delicacies, snacks, delicious desserts and no less he althy drinks. They are also subject to s alting, pickling, canning, due to which many housewives stock up for the winter.

In addition, vegetables have one important advantage - they can be eaten raw. And with any kind of heat treatment, the amount of iron content does not decrease.

BWhat foods contain the most iron? 100 grams of spinach plant contains 3.5 mg. The second line of the ranking is occupied by asparagus - 2.5 mg. Bronze can be given to chard and garlic - 1.7 mg. In most other representatives of the vegetable flora, the iron content does not exceed 0.8 mg.

Fruit

Who doesn't love fruits that beckon with a ripe and ripe look? Of course, you can’t say about them that this is a real storehouse of iron. Its maximum concentration:

• 2.5mg in apples and pears;
• 1.6mg in passion fruit;
• 1mg in dates.

Many believe that most of the iron is found in apples, which everyone loves. In fact, to satisfy the daily need for this trace element, you need to eat 40-70 fruits every day! Apples are valued, first of all, because they contain a considerable amount of vitamin groups - B, A, C, K, H, E, P and PP, which allows the body to better absorb iron.

Greens

Continuing to analyze where iron is found in foods, one cannot fail to mention greens. It is mainly used in cooking as a seasoning due to the content of essential oils. At the same time, there is plenty of iron here.

Rating the iron content of greens might look like this:

• Bay leaf - 43mg
• Parsley, dill, peppermint - no more than 6 mg.
• Basil - 3 mg.
• Cilantro, celery - 2 mg.
• Green onion 1 mg.
• Salad - 0.5 mg.

Mother nature herself made sure that green garden cropscombine an organic form of iron with vitamin C and folate to promote absorption.

Only, to meet the daily requirement, a whole bunch of greenery is needed.

Cheese

Some people prefer cheese, but the iron content of such a he althy and tasty product is not that high (per 100g):

• Kostroma, Dutch, Poshekhonsky variety - 1 mg.
• Parmesan, Swiss - 0.8 mg.
• Mozzarella, Roquefort - 0.5 mg.

Finding out which products contain vitamin iron, it is worth considering that the main raw material for making cheese is milk. And it has a large amount of calcium and magnesium. On the one hand, these trace elements benefit the human body, and on the other hand, they interfere with the absorption of iron.

That is, cheese should not be considered as the main source. For this reason, with a clear lack of iron, it is better to pay attention to other products. It's enough just to be satisfied with the taste of this product.

Nuts

What is a nut from a culinary point of view? It is an edible core surrounded by a hard shell. But under it is hidden a lot of useful trace elements, including vitamins. The following representatives are worth paying attention to:

• pistachios - 60 mg (the undisputed leader among all other analogues);
• pine nut (scientifically cedar pine seed) - 5.5mg;
• peanuts - 5mg;
• almonds, cashews - 4 mg;
• hazelnuts - 3 mg;
• walnut - 2mg.

The question of which foods contain a lot of iron is especially relevant if a person's hobbies or professional activities are associated with heavy physical or mental stress. Also indications for the use of nuts can be considered anemia, large blood loss, following a strict diet.

Excess organic "metal"

Like a deficiency, an excess of iron also does not lead to anything good, it is not for nothing that it is recommended to stick to the golden mean in everything. Usually, excessive saturation of the body with these trace elements occurs when using dietary supplements.

When there is a lot of iron in the body, the functioning of the kidneys, liver, and brain is disturbed. A clear symptom of its high content is yellowing of the skin of an unhe althy shade. The liver becomes larger, unpleasant sensations appear in the abdomen, the heart rhythm is disturbed, the skin is covered with pigments. In addition, there are bouts of nausea, and appetite disappears, and abruptly.