Which nuts contain iron? Where is iron found, in which foods is it most? What products are prohibited
Iron is mainly found in the blood, bone marrow, spleen and liver. The adult human body contains 3-5 g of iron, of which 75-80% is in red blood cell hemoglobin, 20-25% is reserve and about 1% is contained in respiratory enzymes that catalyze respiration processes in cells and tissues.
Iron is excreted in urine and sweat (urine about 0.5 mg/day, sweat 1-2 mg/day). Women lose 10-40 mg of iron monthly through menstrual blood.
Iron-rich foods
Indicated approximate availability in 100 g of product
Daily iron requirement
- for men – 10 mg;
- for women – 18 mg
- for older women – 10 mg.
The need for iron increases
For women - with heavy bleeding during menstruation, during pregnancy and breastfeeding.
Iron absorption
For optimal absorption of iron, normal gastric juice secretion is necessary. Animal protein, ascorbic acid and other organic acids improve the absorption of iron, so iron from vegetables and fruits rich in vitamin C and organic acids is well absorbed.
Iron absorption is facilitated by some simple carbohydrates - lactose, fructose, sorbitol, as well as amino acids - histidine and lysine. But oxalic acid and tannins impair the absorption of iron, so spinach, sorrel, blueberries, which are rich in iron, cannot serve as a good source.
Phosphates and phytins contained in grains, legumes and some vegetables interfere with the absorption of iron, and if meat or fish is added to these products, the absorption of iron improves. Also, strong tea, coffee, and a large amount of dietary fiber in the diet, especially bran, interfere with the absorption of iron.
Beneficial properties of iron and its effect on the body
Iron is involved in the formation of hemoglobin in the blood, in the synthesis of thyroid hormones, and in protecting the body from bacteria. It is necessary for the formation of immune protective cells and is required for the “work” of B vitamins.
Iron is part of more than 70 different enzymes, including respiratory enzymes, which ensure respiration processes in cells and tissues, and are involved in the neutralization of foreign substances entering the human body.
Interaction with other essential elements
Vitamin C, copper (Cu), cobalt (Co) and manganese (Mn) promote the absorption of iron from food, and supplemental calcium (Ca) interferes with the body's absorption of iron.
Iron deficiency and excess
Signs of iron deficiency
- weakness, fatigue;
- headache;
- increased excitability or depression;
- palpitations, pain in the heart area;
- shallow breathing;
- gastrointestinal discomfort;
- lack or perversion of appetite and taste;
- dryness of the oral mucosa and tongue;
- susceptibility to frequent infections.
Signs of excess iron
- headaches, dizziness;
- loss of appetite;
- drop in blood pressure;
- vomit;
- diarrhea, sometimes with blood;
- kidney inflammation.
Factors influencing content in products
Cooking foods over high heat for long periods of time reduces the amount of iron in food that is absorbed, so it's best to choose cuts of meat or fish that can be steamed or lightly fried.
Lack of energy, lethargy, confusion, bad mood - these symptoms can signal the body that it has an iron deficiency. This happens in adolescence, in pregnant women, and with certain diseases. And it is obvious that the lack of iron needs to be replenished. But how?
This element is involved in providing oxygen to body tissues, which is why it is so important for life. You can drink vitamin complexes, but making up for the lack of this mineral with tasty, healthy and properly prepared food is much more pleasant. Products containing iron are what this article will discuss.
Before you figure out which foods will help fill your body with iron, you should pay attention to what you cannot combine them with. “Anti-iron” foods reduce iron reserves in the body. This does not mean that they are harmful, they just cannot be combined in one meal.
- Coffee and tea. If you drink more than a couple of cups of these drinks a day, you will have to replenish them much more often.
- Milk and dairy products. They are rich in Fe antagonist - calcium. Calcium prevents iron from being absorbed in the digestive tract.
Therefore, when consuming foods rich in iron, make sure that they contain as little calcium as possible. - Foods high in phytic acid: legumes, whole grains, soy products, bran, unprocessed seeds and nuts. Unexpectedly, but true: what we are accustomed to consider a healthy diet actually contains an antinutrient that impairs the absorption of minerals, including zinc and iron, by tens of percent.
How to properly adjust their diet for vegans, especially those who consume a lot of foods that contain phytic acid, is the topic of a separate article. But for now we must at least understand that such a problem exists.
If you take additional calcium, you should definitely remember that it can cause iron deficiency. If so, limit Ca.
In search of iron
The adult human body contains about 4 grams of iron in dissolved form. Most of it is in the human blood, the rest is distributed to other organs.
As for children under 6 months, as a rule, they receive all the necessary elements from their mother's milk. But a child from 6 months and 1 year needs iron even more than children from 1 to 2 years. If the norm for the latter is 5 mg per day, then infants need 8-10 mg of this microelement daily.
Attention! Interestingly, on average, only 10 of the iron consumed in food is absorbed in the body. Therefore, you can safely make allowances for this when planning your daily menu.
It will not be possible to create an excess of iron in the body with food rich in this mineral, because the excretion system will simply rid you of its excess. You can only become oversaturated with pharmaceutical complexes and medications; there cannot be “too much” iron in plants and meat.
Where is the most of this mineral: in meat, in vegetables, herbs and fruits, or in seafood? Which iron is more beneficial: “vegetable” or “animal”? For anemia, it is recommended to eat foods that contain large quantities of iron. But what products are these?
Some are convinced that since plant sources contain more iron, they are healthier, while others rightly believe that in meat products this microelement is already built into hemoglobin. This means that in the latter case, its bioavailability for the human body is much higher, and it will not have to expend a lot of effort in order to transform iron into a form convenient for its vital functions. This fact explains why, to eliminate iron deficiency anemia, doctors recommend consuming liver more often, rather than fruits, for example, strawberries, which seem to have twice as much iron.
That is, not everything is so simple, especially considering that the body stores iron in the liver and releases it gradually.
The flow of iron from the liver and food into the blood is regulated by the hormone hepcidin. The higher its level, the less iron enters the bloodstream and vice versa.
So, with hemochromatosis, a genetic disease, there is a low level of hepcidin, and a lot of iron accumulates in the blood, which has a bad effect on the composition of the blood.
In general, it is not easy to understand whether iron is normal and where it is best to get it from, so the next chapter contains a small guide to the iron content in foods and tips on how to replace meat and still continue to get important minerals in sufficient quantities.
What foods contain iron?
What foods to look for iron in? To make it easier to understand the information, we present to your attention a table of products: what iron contains and how much. The table is divided into plant and animal products.
Gifts of flora | Fe content (mg/100g) | Gifts of the fauna | Fe content (mg/100g) | |
---|---|---|---|---|
1 | Bay leaf | 43 | Pig liver | 19 |
2 | Chervil | 32 | Swiss cheese | 18,9 |
3 | Dill seeds | 16,3 | Lungs | 10 |
4 | Cilantro greens | 16,3 | Egg yolk | 7,2 |
5 | Soybeans | 15,7 | Language | 5 |
6 | Sesame | 14,5 | Rabbit meat | 4,4 |
7 | Mint | 11,9 | Quail eggs | 3,2 |
8 | Pumpkin seeds | 8,8 | Lamb meat | 3 |
9 | Beans | 8 | Mackerel fish | 2 |
10 | Parsley | 6,2 | Herring | 1,2 |
In addition, it is known that:
- In chicken liver - 17.5 mg;
- In pomegranate - 0.3 mg;
- In buckwheat - 2.2 mg;
- In bananas - 0.3 mg;
- In pork - almost 1 mg;
- There is not a lot of iron in fish, only 0.3 mg.
Iron is indicated here in absolute values, but not all iron from iron-containing foods can be absorbed. Part of it is simply utilized during digestion. The following list will help you understand what percentage of iron from foods can be absorbed:
- Meat - 20%
- Fish - 11%
- All beans and grains, except beans - 7%
- Nuts - 6%
- Fresh fruit - 3%
- Beans and corn - 3%
- Chicken yolk - 3%
- Uncooked cereals - 3%
- Boiled cereals, porridges - 1%
Thus, since chicken liver contains approximately 17.5 mg of iron per 100 grams, then a fifth will be absorbed, therefore 3.5 mg. At the same time, from 100 grams of green cilantro, only 1.1 mg of iron is absorbed. Despite the fact that cilantro and liver contain approximately the same amount of microelement, to obtain the same 3.5 mg, you will have to eat three times more cilantro than liver.
It turns out that one of the champions in iron content, cilantro, in practice turns out to be not as effective a product as it seems. That is why replacing food products with others is not the best idea. Vegetables have something that fish does not, and dairy products cannot be replaced by berries. Meat products are very important for replenishing the body's iron reserves, so giving them up is not always justified.
The same is the case with milk - it impairs the absorption of iron in the body. But this does not mean at all that you should give up milk. Dairy products are extremely important for the healthy functioning of the body. Also, vital phosphorus can reduce the absorption of iron from food.
Remember! If you consume iron-containing foods, then their antagonists - foods with large amounts of calcium or phosphorus - should be eaten at least two hours apart.
Delicious recipes to help increase hemoglobin
How to increase hemoglobin without suffering from a lack of “goodies” in the diet? Here's the perfect healthy sweet recipe:
- Grind walnuts and cranberries in a blender.
- Take both ingredients in equal parts.
- Mix the mixture of cranberries and nuts with honey well.
You will get a very tasty honey jam, which is also rich in ascorbic acid. It is known to help iron absorption. Many people add raisins and hazelnuts to the dish.
“Magic salad” is considered invariably useful for combating iron deficiency. It contains finely chopped:
- cabbage;
- fresh beets;
- dandelion leaf.
In addition to iron, beets contain substances that improve digestion. And in addition to dandelion, you can add chervil. Garnish the salad with bell peppers of different colors. The benefits and culinary aesthetics will add color and energy to your life.
Plum works wonders. It helps any iron-containing product to be absorbed several times more efficiently. Add plums to meat dishes and plant foods. Plum is versatile, tasty and mega healthy.
On a note! If you are not sure how to enrich your diet with iron, then discuss ways to correct the situation with a dietitian. It will take into account all the characteristics of your body and help eliminate the problem of iron deficiency or prevent it.
Is there iron in apples? There is an opinion that fans of this fruit do not have problems with anemia. The significance of this fruit in this aspect is somewhat exaggerated. An apple contains no more than 0.12 mg of iron per 100 grams of product. Its absorption occurs at only 3% of the total content. Thus, it is impossible to meet the daily requirement of this mineral with apples. Many people have heard about the method of enriching apples with iron - sticking iron nails into them. We hasten to assure you that this way you can enrich the fruit only with microbes, nothing more.
The next recipe against anemia is buckwheat with chicken liver. Buckwheat contains more than 2 mg of iron. Chicken liver is even more rich in this mineral. With this simple dish you can replenish your daily iron requirement.
- Boil buckwheat in water, or simply pour boiling water over it overnight.
- Stew the chicken liver; it will not lose its beneficial properties during heat treatment.
- When serving a dish, diversify its serving with colorful and healthy vegetables, for example, slices of bell pepper.
The liver should be cooked for no longer than 15 minutes. Salt it after it is ready. This dish can be complemented not only with fresh, but also with stewed vegetables. Steamed broccoli and carrots are very suitable.
Interesting myth! Nutritionists say that in order to quickly return the body from a state of iron deficiency, the best and healthiest way is to consume 100 grams of red meat every 2-3 days.
But what about those people who, along with low iron levels, have high cholesterol and excess weight?
Scientists decided to find out how two types of food affect the increase in iron - fatty and carbohydrate. In search of an answer to this question, Austrian researchers put two groups of mice on an appropriate diet. After 10 weeks, the animals that ate the fat were found to have much lower blood levels of the mineral than those that ate the carbohydrates.
So scientists came to the conclusion that high-fat foods increase hepcidin levels and, accordingly, reduce iron levels.
Yes, entrecotes and beef steak contain a lot of iron, but with constant consumption of fatty meat, the absorption of this beneficial substance worsens.
Therefore, the best recipe for meat lovers: feel free to replace the beef with lean turkey. Theoretically, there is less iron in turkey meat, but it is absorbed better. And without extra fat!
Treat yourself to fresh carrots
If you don’t have a problem with iron deficiency, but you want your health to remain at the highest level all day, then train yourself to prepare fresh vegetable or berry juice every morning. The secret is that juices contain many substances that improve the bioavailability of iron from food, and they themselves are partially involved in replenishing the reserves of this mineral.
Pamper your body with carrot juice. For one glass of juice you will need 600 grams of carrots. Store-bought carrots, especially limp or old ones, are not suitable. Only fresh and homemade! It can be bought from summer residents or private farmers.
- Pass the carrots through a juicer;
- Add a splash of lime juice and honey to taste.
Some people add a spoonful of cognac to the composition. However, children should not be given alcohol-containing products without a doctor's recommendation.
You should drink this juice for a month, and then take a month off. Reviews from those who have used it say that the recipe is miraculous and raises hemoglobin very quickly. It is very useful to make fresh strawberries or wild strawberries. Pomegranate juice is also famous for its antianemic properties. Pomegranate juice contains the same amount of iron as strawberry juice.
Take note! After eating an iron-rich meal, avoid tea, coffee, red wine and cola drinks for at least 2 hours.
Video on the topic
Normal functioning of the body, including metabolic processes, is impossible without such a useful and important chemical element as iron, present in hemoglobin. It is this that allows you to quickly fill every cell of our body with oxygen and deliver it to all internal organs. A sufficient amount of iron reduces the likelihood of stress and depression and strengthens the immune system. Fe deficiency leads to anemia and other health problems. It is possible to get the daily amount of this element we need through food, but to do this we need to know, for example, which fruit contains the most iron, whether it is found in vegetables and other foods.
What types of iron are there?
Iron can be divided into two types: heme and non-heme. The first refers to a chemical element found in animal food sources. Meat, fish and chicken are prime examples of this. In the second case, iron is assumed to be contained in vegetables and fruits loved by many people.
The difference between the first and second lies in the degree of digestibility of such an important and necessary element for our life as Fe. For comparison: when consuming products containing heme, approximately 15-35% is beneficial, and from non-heme products - 2-20%.
What meat products contain iron?
In order to independently understand the right food, you need to choose the appropriate provisions. Here are some examples (the list is left for your convenience):
- veal liver (100 g of such meat contains 14 mg Fe);
- pork liver (100 g contains 12 mg of iron);
- chicken liver (100 g - 8.6 mg);
- beef liver (100 g - 5.7 mg);
- beef meat (3.2 mg.);
- lamb meat (2.3 mg);
- turkey meat (1.8 mg);
- pork meat (1.5 mg).
It is noteworthy that the darker the meat, the greater the percentage of iron it contains. So, dark chicken fillet will contain 1.4 mg of Fe, and light chicken fillet will contain only 1 mg. Do you feel the difference?
Is there iron in seafood?
Many iron-containing elements are present in seafood and fish. In particular, a huge amount of the chemical element is present in shellfish. In second place in Fe reserves are mussels with their 6.8 mg, in third place are oysters (5.7 mg), in fourth place are sardines in a metal can (up to 2.9 mg), in fifth place are shrimps and small crustaceans - 1 .7 mg, and on the sixth - canned tuna - 1.4 mg. A small percentage of iron is present in well-salted herring, mackerel, and other types of fish.
Table: iron content in food
In addition to seafood and meat, eggs also contain iron. The total amount of element in them is approximately 2.5 mg. This chemical element is present in most nuts. For example, shelled pistachios contain at least 4.8 mg.
Hazelnuts contain up to 3.2 mg, raw peanuts - 4.6 mg, almonds contain slightly less - 4.2 mg, and cashews and walnut kernels - 3.8 and 3.6 mg, respectively. Pine nuts do not boast a high iron content. They contain only 3 mg. All this is available to everyone. We will tell you further which products contain the most Fe.
There is Fe in pumpkin seeds (14 mg) and sunflower seeds (6.8 mg). And sesame contains 14.6 mg. The presence of iron was also found in pharmaceutical hematogen - 4 mg. This is a delicious disc with slices that tastes like toffee. An anemia-relieving element is also found in the following products:
- cheese (Swiss contains 19 mg);
- milk (0.1 mg);
- sausages and sausages (1.9-1.7 mg);
- fish caviar (1.8 mg);
- pasta and baked goods (1.2-3.9 mg);
- honey (1.1 mg);
- porcini mushrooms (35 mg);
- cottage cheese (0.4 mg);
- buckwheat porridge (8.3 mg);
- brewer's yeast (18.1 mg);
- cocoa (12.5 mg);
- butter (0.1 mg);
- flour, etc.
Here is an approximate table (iron content in food):
Molasses is considered very rich in the content of this chemical element (up to 21.5 mg). The record amount of the element is found in seaweed (16 mg).
What fruits and berries contain iron?
As you can see, answering the question of which fruit has the most iron, you can safely choose fresh and juicy peaches. In addition, it is useful to eat not only fresh fruits, but also drink juices, compotes and fruit drinks made from them. Thus, one glass of this thick and sour drink is considered to be the most representative among its fellows. It will deliver at least 2.9 mg of iron to your body. Pomegranate juice contains slightly less Fe - 0.1 mg.
Which dried fruits have iron?
When wondering which fruit has the most iron, don’t forget about dried fruits. For example, 4.7 mg of this element is found in dried apricots, 0.4 in figs, white raisins - 3.8 mg, dried apples - 15 mg, pears and prunes - 13 mg. Consequently, the record holder for the amount of Fe is dried apples.
Legumes and iron
The leaders in terms of huge amounts of iron are undoubtedly legumes. For example, the approximate content of a chemical element in boiled green peas is 6.8 mg, and in fresh peas it is 7 mg. Up to 5.5-5.9 mg of Fe can be found in beans and legumes. The record holder among legumes is lentils, containing up to 11.8 mg of the element.
What vegetables contain iron?
Don't know which fruits or vegetables have more iron? We will help you figure it out. If we are talking about vegetables, then it is worth paying attention to their leafy species, which have a characteristic dark green growth. Such plants include the following vegetables:
- spinach (contains 3.6 mg iron);
- cauliflower (up to 1.4 mg);
- Chinese and Brussels sprouts (contains 1.3 mg);
- chard (3.1 mg);
- broccoli (1.2 mg);
- parsley (5.8 mg);
- celery (1.3 mg);
- turnip tops (1.1 mg).
Interestingly, sauerkraut also contains up to 1.7 mg of iron. This necessary chemical element is also found in fried potatoes (1.2 mg). But if you cook it, the Fe content will decrease and amount to 0.8 mg. Among leafy vegetables, parsley is the leader, and among other representatives of this family is sauerkraut.
Where is the most iron?
Beans are in first place in terms of the amount of iron. Some types may contain up to 71 mg. In second place are hazelnuts and halva (51 and 50.1 mg). In third place are oatmeal (45 mg). In fourth place is cheese made from skim milk (37 mg). Fifth - fresh mushrooms (35 mg). In sixth place is wheat cereal (31 mg). In seventh place is pork liver (29.7 mg).
Now you know which fruit has the most iron. We have also listed vegetables and other foods that contain this essential and essential element.
Iron is one of the most important microelements for human health. Therefore, you need to know which vegetables and fruits contain iron so that you never suffer from a lack of it. Let's study in detail why we need this substance and from what products it can be obtained.
The main function of this mineral in the body is the formation of hemoglobin. This is a protein that is involved in the transport of water and oxygen atoms to all organs and tissues of our body. With a lack of hemoglobin, a lack of oxygen occurs, which leads to constant fatigue, and subsequently to serious illnesses.
Iron also performs the following functions:
- strengthens the immune system;
- participates in metabolism;
- responsible for DNA production;
- ensures body growth.
One of the most common consequences of iron deficiency is. Its main symptoms are constant weakness, problems with thermoregulation, slower mental and physical development, deterioration of mental abilities and memory. Unfortunately, many people do not pay attention to these problems, considering them to be the consequences of stress and an unhealthy lifestyle, which leads to a worsening of the condition. If you suspect anemia, it is recommended to consult a physician, and at the same time start eating more foods high in iron.
As you can see, this mineral is really necessary for the normal functioning of the whole body. Its consumption rate (per day):
- woman– 18-20 mg;
- man– 8 mg;
- to kid– 8-10 mg;
- teenage boy – 10 mg;
- teenage girl – 15 mg;
- pregnant woman – 30 mg.
Pregnant and lactating women, children, the elderly, and women during menstruation especially need this element. It is also important for people who have recently suffered from any disease, who have lost blood, or donors. So everyone needs to know which vegetables and fruits contain iron.
Vegetables rich in iron
Vegetables are one of the most common types of food on our table. Let's look at the ranking of vegetables based on iron content.
These foods should definitely be eaten every day to avoid health problems:
- Dried– 9 mg/100 g. Convenient, tasty, healthy food. Add sun-dried tomatoes to salads, soups, and side dishes - this will make the menu more interesting. Also, eat them separately from other foods - this is a snack that will not harm your figure, but at the same time enrich the body with iron.
- Spinach– 3.5 mg/100 g. Greens, which few people like, are very healthy. Feeding spinach to children is especially difficult. Be creative - find or come up with recipes where spinach will be an element of a tasty, beautiful dish.
- Swede,– 1.5 mg/100 g. These familiar vegetables are also rich in important minerals. In addition, the substances contained there help strengthen the immune system during the cold season.
- Cauliflower, – 1.4 mg/100 g. Beetroot is one of the most popular products in our latitudes, but not everyone appreciates cauliflower. We recommend using both products to enrich the body with vitamins, minerals, and iron in particular.
- Brussels sprouts, celery – 1.3 mg/100 g. Brussels sprouts are a storehouse of nutrients, including vitamins. Celery is not inferior to it in terms of usefulness.
- Radish– 1 mg/100 g. Everyone knows the radish - a healthy, nutritious vegetable, rich in vitamins, including iron. In summer, you can even grow it on the windowsill in your apartment, and crispy salads with it are an excellent dish option.
It is impossible not to mention seaweed, even though it is not a vegetable. Kelp – absolute record holder for iron content (16 mg per 100 g). In addition, like other seaweeds, it contains large amounts of iodine and other beneficial substances. Even if you have never cooked kelp dishes, it will not be difficult to start doing so - there are many recipes, from soups and salads to desserts with seaweed.
Fruits with the highest iron content
Fruits do not contain as much iron as, for example, meat or seafood. However, including them in the diet will not require a special change in tastes - in the rating below, everyone will find a fruit that they like. Just eat more of them - this way you will avoid many problems. In addition, the content of nutrients in fruits is important for vegetarians and vegans, who often do not receive enough of this important microelement.
- – 3.2 mg/100 g. A dried fruit that is not only rich in iron and other beneficial substances, but is also allowed even for diabetics. Dried apricots can be found in stores at any time of the year, making them an excellent substitute for fresh fruit in winter.
- Quince, raisins– 3 mg/100 g. Fragrant quince pleases residents of the southern regions in the summer, and raisins – in the winter. It is believed that it is useful to eat these products not only fresh - dried quince and raisin compote will help maintain health.
- Persimmon– 2.5 mg/100 g. A wonderful fruit with a pleasant taste will provide your body not only with iron, but also with other essential microelements, for example, vitamin C and antioxidants.
- – 2.3 mg/100 g. This sweet, beloved fruit contains many important microelements. With its constant use, there is no need to worry about hemoglobin deficiency.
- – 2.2 mg/100 g. The familiar apples also became part of the rating. This is one of the simplest and most affordable ways to replenish the necessary iron supply without resorting to dietary changes or purchasing exotic products.
- Cherry plum– 1.9 mg/100 g. A plum-like fruit cannot always be found in markets or stores. It is recommended to eat cherry plum both fresh and dried.
- Melon,– 1 mg/100 g. Just reading these words, the association that comes to mind is summer! For most residents of our latitudes, these tasty, juicy fruits are associated precisely with the summer, when fresh pomegranates, melons, and watermelons appear on every table. Pamper yourself and your children with them more often and you will avoid health problems.
People who do not like or fundamentally do not eat iron-rich seafood often fear anemia. However, you can replenish the balance of this substance even with the help of everyone’s favorite fruits and vegetables. The portion of iron contained there will help avoid many problems.
However, not all dishes containing a large amount of the mineral readily release it to the body. It is important to choose iron-containing foods that are easily digestible and combine them correctly with other foods. Only in this case will the body receive a sufficient amount of hematopoietic microelement.
Why is iron important?
Iron is a key material in the body responsible for respiration - the exchange of oxygen at the finest cellular level. Almost 70% of the metal is concentrated in hemoglobin, the rest is in the proteins ferritin and myoglobin.
Due to hemoglobin, red blood cells act as a delivery service: they bring oxygen to all organs, tissues and cells, and then take away carbon dioxide. If there are few blood cells, all metabolic processes will fail and oxygen starvation will begin.
In addition to ensuring respiration, iron:
- participates in the formation of immunity;
- regulates the functioning of the liver and thyroid gland;
- activates the physical development and growth of children;
- Provides a beautiful and healthy appearance to hair, nails and skin.
If the body lacks a microelement, anemia develops - a fairly common disease.
Daily iron requirement for adults and children
Recommended doses of metal intake differ depending on gender and age. They are designed based on the fact that a person consumes 10% of it from animal products and 90% from plant foods, which is why the total amount of absorbed substance does not exceed 20%.
For adults, the daily intake is 10 mg for men and 18 mg for women. After 50 years, representatives of both sexes need to consume 8 mg of the mineral per day.
The body's need for iron increases during pregnancy, during breastfeeding, anemia, and donation. In such cases, a person should receive at least 33 mg of the substance every day.
For children, the daily norm is:
- 0.27 mg from birth to six months;
- then until one year of age - at least 11 mg;
- after this and up to 3 years, the rate decreases slightly to 7 mg;
- preschoolers and primary schoolchildren require 10 mg;
- from 9 to 13 years old, 8 mg should be consumed;
- Further, the norms differ depending on gender: for boys from 14 to 18 years old, 11 mg is needed, girls of this age need 15 mg.
How to determine the lack and excess of iron in the body
It is difficult to make an accurate diagnosis on your own based only on external signs; you need to conduct a blood test.
Excess iron in the body is less common. This is observed with the systematic consumption of drinking water with a high dose of metal (well water or rusty city water supply).
Excess of the substance inhibits the antioxidant system and can provoke the development of atherosclerosis and allergic reactions. Some people have a hereditary tendency to accumulate iron (hemochromatosis), which causes cirrhosis, diabetes, arthritis, and heart pathologies.
Microelement deficiency (anemia) is much more common and manifests itself in the form of:
- pale (cyanotic) skin;
- weakness, fatigue;
- headaches;
- dizziness, fainting;
- shortness of breath, it is difficult for a person to tolerate stuffiness;
- palpitations, heart failure.
Added to this is flaking of the skin, dullness of the hair, brittleness and splitting of the nails. With a mild form of anemia, these symptoms are not pronounced.
If there is little iron in food, the body has nothing to synthesize hemoglobin from, resulting in a decrease in the number of red blood cells in the blood. As a result, all cells begin to experience oxygen starvation.
It is difficult for a person to work, to move, he is constantly out of breath, and cannot concentrate. Women experience menstrual irregularities. Next, muscles begin to atrophy, blood pressure drops, and pathologies of the cardiovascular system develop.
Iron deficiency is especially dangerous for pregnant women, as it causes a deterioration in the woman’s well-being and provokes miscarriages and pathologies of fetal development. The baby's brain suffers the most from lack of oxygen; after birth, such children are highly susceptible to infectious diseases.
And a lack of folic acid for a child (it often accompanies iron deficiency) is dangerous for pathologies of the nervous system and premature birth.
The main prevention of anemia is proper nutrition. It is important to eat foods that contain iron and increase hemoglobin. In case of acute anemia, preparations with microelements are prescribed, which are maximally absorbed.
How to Increase Iron Absorption
In order for the substance to be better absorbed, you should give preference to animal foods containing divalent iron with high availability.
The combination of products is of great importance, because some substances increase the absorption of the metal, while others block its absorption.
Combine with foods that improve iron absorption
For those who suffer from anemia and especially nursing mothers, it is important to combine dishes correctly.
In order for the blood to be normal and have enough hemoglobin, it requires not only iron, but B vitamins, especially B12 and folic acid. There shouldn't be a shortage of them.
In addition, the absorption of the metal is facilitated by the presence of a sufficient amount of ascorbic acid and protein in the diet. It is believed that orange juice increases the absorption of micronutrients by 85%.
But an excess of ascorbic acid begins to block vitamin B12, which is involved in the process of blood formation. So, if you overdo it with vitamin C, you can get the opposite effect. Vitamin A and copper have a positive effect on the absorption of metal.
Here are some tips:
- eat more fresh vegetables and fruits to ensure sufficient vitamin C;
- wash down the meat with freshly squeezed juices: pomegranate, orange;
- supplement dishes with onions, it promotes the absorption of iron;
- be sure to include salad, broccoli and tomato juice in your diet as sources of folic acid;
- Don't forget to add carrots to your food.
All these products will help increase hemoglobin and saturate the body with vitamins.
Don't eat foods that interfere with iron absorption
It happens that iron is not absorbed due to the wrong combination of dishes. Block the absorption of the mineral calcium and zinc. Therefore, you should not consume foods containing iron and milk at the same time.
In addition to them, they inhibit the absorption of metal:
- Caffeine. Because of a cup of coffee, 35% of the mineral will be in transit.
- Tannins. The components that tea is rich in block the hematopoietic element by 65%.
- Phytic acid. There is a lot of it in legumes, therefore, no more than 3-7% of the substance is absorbed from such products.
- Oxalates. There are a lot of these compounds in spinach and sorrel; it is better not to combine them with meat.
Foods rich in fiber can also interfere with microelement absorption, since dietary fiber acts as a sorbent.
Spread your consumption throughout the day
It is better to use not only in the morning, but throughout the day. This is necessary so that the body can fully absorb the incoming substances. Mineral-rich fruits and nuts make a great snack.
First of all, this group includes vegetarian products such as pasta made from premium flour and white bread. Excessive consumption of coffee and strong tea also worsens blood counts. Eggs from animal products block the supply of the mineral.
Normal milk and all fermented milk products due to the presence of calcium, they compete with iron for absorption.
Inhibits the formation of blood elements fats, especially hard animals. But it’s better not to consume too much vegetable oil with meat: the vitamin E it contains is not friendly with iron, and also interferes with the absorption of magnesium.
note
In addition to food, many people reduce the level of microelement antibiotics(tetracycline, chloramphenicol). Smoking also provokes anemia, because due to this bad habit, hemoglobin loses its ability to carry oxygen.
In the body of animals and humans, iron is found in the form of a complex called heme. Therefore, animal products are considered sources of heme or ferrous iron. They contain the most hematopoietic substance. It is easily digestible - absorbed by 35%.
Non-heme iron is trivalent and enters the body mainly from plant foods. It is less easily absorbed (up to 10%) and requires the presence of accompanying factors (vitamins B, C).
Therefore, even if the dosage of a mineral is higher in plant foods per 100 g, the body will absorb very little of it compared to animal sources.
“Record-breaking” foods high in iron
To create the right diet, you should know which foods contain a lot of minerals.
Table: foods containing large amounts of iron in descending order
Product | Iron content |
Poppy | 26 |
Tahini halva (sesame) | 26 |
Pork liver | 20 |
Chicken liver | 17,0 |
Sea kale | 16,0 |
Soybeans | 15,0 |
Cocoa powder | 14,8 |
Wheat bran | 14,0 |
Lentils | 11,8 |
Lamb kidneys | 8,9 |
Pork kidneys | 7,6 |
Beef liver | 6,9 |
Peas | 6,8 |
6,7 | |
Buckwheat | 6,6 |
Chanterelles | 6,5 |
Lamb liver | 6,4 |
Beef kidneys | 6,0 |
Lamb heart | 6,0 |
Dried apples | 6,0 |
Beans | 5,9 |
Chicken heart | 5,6 |
Pine nuts | 5,5 |
Porcini mushrooms | 5,2 |
Chocolate | 5,0 |
Peanut | 5,0 |
For reference
Iron is not absorbed 100% from any of these foods. The maximum degree of its absorption is from meat 20-35%. From legumes, the substance is absorbed by 3-7%.
Sources of metal and other nutrients can be divided into two groups - plant and animal origin. Of course, each of them has its own leaders.
Here is a list of products that you should focus on as the most optimal sources of iron for increasing hemoglobin, including during pregnancy:
- Meat. Preferred are rabbit meat, horse meat, as well as veal and beef. They contain approximately 3.0 mg per 100 g of microelement.
The product's name Iron content per 100g Percentage of daily requirement rabbit 3.3 mg 24% beef 2.7 mg 19% mutton 2 mg 14% pork 1.7 mg 12% Chicken 1.6 mg 11% turkey 1.4 mg 10% broiler chickens 1.3 mg 9% - Liver and offal. These are the best sources of iron, especially the liver and kidneys. Pork and chicken are in the lead, then lamb and beef.
It is also good to eat pork or veal tongue. They quickly normalize the level of hemoglobin in the blood.The product's name Iron content per 100g Lamb kidneys 8.9 mg Pork kidneys 7.6 mg Beef liver 6.9 mg lamb liver 6.4 mg Beef kidneys 6.0 mg Lamb heart 6.0 mg Beef kidneys 6 mg chicken heart 5.6 mg Pork liver 20 mg Chicken liver 17 mg - Bird. In this category, wild bird meat (grouse, partridge) comes first; quail and pigeons are also good.
Among poultry, goose meat is richer in minerals, but chicken also contains 1.6 mg/100g.
Table: Iron content in poultry meat and offalThe product's name Iron content per 100g Percentage of daily requirement Raw goose liver 30.5 mg 305,30% Duck liver raw 30.5 mg 305,30% Pork lung 16.4 mg 164,10% Fried chicken liver 12.9 mg 128,80% Cooked chicken hearts 9.0 mg 90,30% Foie gras canned 5.5 mg 56% Raw ostrich meat, tenderloin 4.9 mg 48,80% Roasted goose 2.8 mg 28,30% Duck (duck meat) 2.7 mg 27,00% Turkey thigh (fillet) 1.4 mg 14,30% Pheasant 1.4 mg 14,30% Fried chicken 1.4 mg 13,50% Roasted turkey (meat and skin of the whole carcass) 1.1 mg 10,90% Baked chicken legs (meat with skin) 1.1 mg 10,90% - Fish and seafood. In addition to meat, you should definitely include fresh fish in your diet, especially sardines, tuna, mackerel, notothenia, and sea bass.
They have the added benefit of iodine. The best river fish to eat is pike. Another good source is shrimp.
Table: Iron content in fish and seafoodThe product's name Iron content per 100g Percentage of daily requirement Oyster 6.2 mg 44% Mussels 3.2 mg 23% Black granular caviar 2.4 mg 17% Red granular caviar 1.8 mg 13% Shrimp 1.8 mg 13% Crayfish 1.8 mg 13% Mackerel 1.7 mg 12% Pollock caviar 1.5 mg 11% Baltic sprat 1.4 mg 10% Caspian sprat 1.4 mg 10% Squid 1.1 mg 8% Medium salted herring 1.1 mg 8% Horse mackerel 1.1 mg 8% Salaka 1 mg 7% Fatty herring 1 mg 7% Lean herring 1 mg 7% Som 1 mg 7% Tuna 1 mg 7% Sea bass 0.9 mg 6% Vobla 0.8 mg 6% Atlantic salmon (salmon) 0.8 mg 6% Pollock 0.8 mg 6% - Eggs. A good source, but the mineral from it is less absorbed than from meat.
The yolk contains 6.7 mg of iron versus 2.5 mg per 100 g of the whole egg.
Table: Iron content in eggs - Dairy products. Most representatives of this group are poor in the substance. If you choose, then hard cheeses, but they contain calcium that interferes with iron.
Table: Iron content in dairy productsThe product's name Iron content per 100g Percentage of daily requirement Glazed cheese curds 27.7% fat 1.5 mg 11% Low-fat dry milk 1 mg 7% Cheese “Poshekhonsky” 45% 1 mg 7% Cheese “Roquefort” 50% 1 mg 7% Cheese “Russian” 50% 1 mg 7% Cheddar cheese 50% 1 mg 7% Processed cheese “Sausage” 0.9 mg 6% Parmesan cheese 0.82 mg 6% Swiss cheese 50% 0.8 mg 6% Processed cheese “Russian” 0.8 mg 6% Cheese cheese (from cow's milk) 0.7 mg 5% Cheese “Dutch” 45% 0.7 mg 5% Chees Feta" 0.65 mg 5% Dry cream 42% 0.6 mg 4% Cheese “Adygei” 0.6 mg 4% Sulguni cheese" 0.6 mg 4% Powdered milk 15% 0.5 mg 4% Powdered milk 25% 0.5 mg 4% Cottage cheese 18% (fat) 0.5 mg 4% Curd mass 16.5% fat content 0.4 mg 3% Cottage cheese 4% 0.4 mg 3% Cottage cheese 5% 0.4 mg 3% Cottage cheese 9% (bold) 0.4 mg 3% Sour cream 25% 0.3 mg 2% Sour cream 30% 0.3 mg 2% Cheese “Camembert” 0.3 mg 2% Low-fat cheese 0.3 mg 2% Cottage cheese 11% 0.3 mg 2% Cottage cheese 2% 0.3 mg 2% Low-fat cottage cheese 0.3 mg 2% Gouda cheese 0.24 mg 2% Condensed milk with sugar 5% 0.2 mg 1% Condensed milk with sugar 8.5% 0.2 mg 1% Low-fat condensed milk with sugar 0.2 mg 1% Ice cream sundae 0.2 mg 1% Cream 20% 0.2 mg 1% Cream 25% 0.2 mg 1% Cream 35% 0.2 mg 1% Sour cream 15% 0.2 mg 1% Sour cream 20% 0.2 mg 1%
Among processed foods, there is a lot of iron in herring and canned fish (sprats, horse mackerel, mackerel), baked meat products from whole pieces of meat, sausages, especially blood sausages.
Don't discount plant-based iron-containing foods. Of these, the mineral is not absorbed as actively, but they form the basis of the diet.
- Berries and fruits. The leader here is the well-known apple with 2.2 mg per 100 g, although the undeservedly forgotten pear is in no way inferior to it and contains 2.3 mg of metal. Due to the removal of moisture in all dried fruits, minerals are concentrated, so it is beneficial to include them in your diet for anemia. Moreover, they contain heart-healthy potassium.
Among the berries, it is worth noting raspberries and strawberries.The product's name Iron content per 100 g Percentage of daily requirement Dried apples 6 mg 43% Fresh figs 3.2 mg 23% Dried apricots 3.2 mg 23% Dried apricots 3.2 mg 23% Quince 3 mg 21% Raisin 3 mg 21% Dried peach 3 mg 21% Prunes 3 mg 21% Persimmon 2.5 mg 18% Pear 2.3 mg 16% Apples 2.2 mg 16% Red rowan 2 mg 14% Cherry plum 1.9 mg 14% Cherries 1.8 mg 13% Swede 1.5 mg 11% Dates 1.5 mg 11% Sea buckthorn 1.4 mg 10% Black currant 1.3 mg 9% Rose hip 1.3 mg 9% Strawberries 1.2 mg 9% Raspberries 1.2 mg 9% Rowan chokeberry 1.1 mg 8% Watermelon 1 mg 7% Pomegranate 1 mg 7% Melon 1 mg 7% Blackberry 1 mg 7% - Vegetables and greens. Radishes are the leader here, followed by potatoes, tomatoes and cucumbers with bell peppers.
Healthy greens include spinach, basil, parsley and green onions.The product's name Iron content per 100g Percentage of daily requirement Spinach (greens) 3.5 mg 25% Basil (greens) 3.2 mg 23% Dandelion leaves (greens) 3.1 mg 22% Horseradish (root) 2 mg 14% Sorrel (greens) 2 mg 14% Sea kale 16 mg 114% Parsley (greens) 1.9 mg 14% Cilantro (greens) 1.8 mg 13% Dill (greens) 1.6 mg 11% Garlic 1.5 mg 11% Cauliflower 1.4 mg 10% Beet 1.4 mg 10% Brussels sprouts 1.3 mg 9% Watercress (greens) 1.3 mg 9% Celery (greens) 1.3 mg 9% Black radish 1.2 mg 9% Green onion (feather) 1 mg 7% Leek 1 mg 7% Radish 1 mg 7% Potato 0.9 mg 6% Pomodoro (tomato) 0.9 mg 6% Turnip 0.9 mg 6% Asparagus (greens) 0.9 mg 6% Bulb onions 0.8 mg 6% Broccoli 0.73 mg 5% Carrot 0.7 mg 5% - Cereals, cereals and porridges. The relationship is direct: the less the shells are removed from the cereal and the coarser the flour is ground, the more minerals they contain.
The first place belongs to buckwheat, followed by whole grain flour, as well as rye and wheat flour, then oatmeal. Bread with bran also contains a lot of ferrum.The product's name Iron content per 100g Percentage of daily requirement Buckwheat (grain) 8.3 mg 59% Barley (grain) 7.4 mg 53% Buckwheat (kernel) 6.7 mg 48% Mash 6 mg 43% Oats (grain) 5.5 mg 39% Oat bran 5.4 mg 39% Wheat (grain, soft variety) 5.4 mg 39% Rye (grain) 5.4 mg 39% Wheat (grain, durum) 5.3 mg 38% Buckwheat (prodel) 4.9 mg 35% Wheat groats 4.7 mg 34% Wheat flour 4.7 mg 34% Buckwheat flour 4.1 mg 29% Rye wallpaper flour 4.1 mg 29% Oatmeal 3.9 mg 28% Wheat flour 2 grades 3.9 mg 28% Oat flour 3.6 mg 26% Oat flakes “Hercules” 3.6 mg 26% Peeled rye flour 3.5 mg 25% Oat flour (oatmeal) 3 mg 21% Seeded rye flour 2.9 mg 21% Corn grits 2.7 mg 19% Millet groats (polished) 2.7 mg 19% Corn flour 2.7 mg 19% Pasta made from 1st grade flour 2.5 mg 18% Wheat flour 1st grade 2.1 mg 15% Rice (grain) 2.1 mg 15% Wheat bran 14 mg 100% Pearl barley 1.8 mg 13% Barley groats 1.8 mg 13% Premium flour pasta 1.6 mg 11% Rice flour 1.3 mg 9% Premium wheat flour 1.2 mg 9% Green beans) 1.1 mg 8% Semolina 1 mg 7% Rice groats 1 mg 7% Green peas (fresh) 0.7 mg 5% Sweet corn 0.5 mg 4% -
In addition to poppy seeds and sesame seeds, which contain iron in record dosages, if you have anemia, you should include almonds and hazelnuts in your diet.The product's name Iron content per 100g Poppy (seeds) 9.76 mg Pumpkin seeds 8.82 mg Cashew 6.68 mg Sunflower seeds raw 6.1 mg Flax seeds 5.73 mg Pine nut 5.53 mg Hazelnut/hazelnut 4.7 mg Peanuts raw 4.58 mg Almond 4.2 mg Roasted pistachios 4.03 mg Peanut 3.5 mg Walnut 2.91 mg Sesame (with peel) 16 mg Roasted sesame 14.76 mg - Herbs and plants. Rosehip is a good source of metal, especially since it also contains a lot of ascorbic acid.
Horseradish is also useful.
Do not forget about spices and herbs; it is better to use them in dried (more concentrated form). Basil, mint, thyme and even bay leaves make their beneficial contribution to the diet.
Tomato paste is also a good source, since it is a concentrate of iron (2.3 mg per 100 g).
How to preserve iron in food
In order for the level of the element in the blood to be sufficient, it is necessary not to lose it during cooking. In grain crops, the bulk of the minerals are contained in the shells. Therefore, it is better to grind at home with your own hands than to buy premium products.
You should also cook foods in a small amount of water. Cooking food in iron cookware and cast iron containers causes an increase in the metal.
You can put metal objects in dishes when preparing them (stewing, baking), but it must be an object without toxic impurities. For example, when preparing a sauce from pomegranate and plum juice for pilaf, a hot horseshoe is dipped into it three times.
You should not concentrate all your attention on one source. Offal and meat, which are useful for iron, in large quantities can increase cholesterol. Salt also contains a lot of blood-forming minerals, but this is no reason to eat it with spoons.
A balanced menu is the best prevention of vitamin deficiency, deficiency of iron and other minerals. To avoid causing anemia, it is important to include foods that increase hemoglobin in your diet. Then your mood and well-being will be excellent.