What contains more iron product. What foods are high in iron? What foods contain iron: a list

Iron is one of those trace elements, without which the normal functioning of the human body is impossible. It is this substance that is responsible for providing internal organs and tissues with oxygen, is an integral component of many enzymes, takes part in the process of hematopoiesis, in immunobiological reactions. Let's try to figure out exactly how iron enters the body, what biochemical functions it performs and how to properly compensate for the deficiency of this element through the correct selection of food.

What is the benefit of iron?

The benefits of iron for the human body cannot be overestimated. One of the most important functions of this chemical element is the inclusion in the composition of proteins such as hemoglobin and myoglobin. Hemoglobin is responsible for the transfer of oxygen entering the lungs to internal organs, tissues and cells, as well as for the removal of excess carbon dioxide from them. In turn, myoglobin helps the body create its own oxygen supply, which is consumed in emergency situations (for example, when holding your breath while diving underwater) or with increased stress on the respiratory system.

In addition, iron performs the following functions in the human body:

• is an integral component of catalase, an enzyme that protects internal organs and tissues from excess hydrogen peroxide, which is synthesized by leukocytes;
• makes the thyroid gland more stable;
• present in many enzymes;
• participates in the process of hematopoiesis, prevents the development of anemia;
• creates conditions for the normal development and growth of the body;
• improves the functioning of the immune system by enhancing the activity of interferon;
• promotes the neutralization of toxins;
• affects the condition of the skin, nail plates, hair.

Norms of iron intake

The average adult human body contains about 4 grams of iron. Of this volume, about 60% is accounted for by hemoglobin. In addition, a significant part of this substance is deposited in the bone marrow, spleen and liver.

The daily iron requirement is:

• in childhood - 4-19 mg;
• in women - about 20 mg;
• in men - up to 10 mg;
• during pregnancy - about 33 mg.

The absorption of iron that enters the body with food occurs in the intestine. At the same time, the level of digestibility of this substance usually does not exceed 21%. Iron is best absorbed from veal (up to 21%), liver (up to 20%) and other meat products. At the same time, iron that has entered the digestive tract along with plant foods is absorbed only by 5–7%.

Causes and signs of iron deficiency in the body

The main causes of iron deficiency in the body are:

Recipe for the occasion::

The first signs that signal a deficiency of this substance are:

• dry skin;
• pallor;
• the appearance of cracks in the corners of the lips;
• intense hair loss and increased fragility of hair;
• memory impairment;
• constant feeling of thirst;
• drowsiness;
• muscle weakness;
• increased irritability;
• dyspnea;
• premature wrinkles;
• deterioration in the condition of the nails;
• tendency to faint and dizziness.

In some cases, people suffering from iron deficiency complain about the appearance of non-standard food addictions (most often - the desire to eat raw meat, paper, sand, etc.).

Iron rich foods

The most easily digestible iron is found in foods that are of animal origin. Among them, the leading positions in the content of this microelement are occupied by liver, lamb, pork, beef, rabbit meat, elk and poultry. A sufficient amount of iron is found in cereals, legumes, cereals, vegetables, herbs and fruits. More detailed information on the content of iron in food products is presented in the table.

Product Names	Iron content (mg per 100 g)
Dried white mushrooms	35
Dried rose hips	28
Brewer's yeast	18
sea ​​kale	16
Wheat bran	14
Pumpkin seeds	14
Soya beans	13
Beans	12
pork liver	12
cocoa powder	12
Sesame	11
Lentils	11
Lungs	11
Beef liver	10
Peas	10
Chicken liver	9
Liver pate	9
Buckwheat	8
Blueberry	7
egg yolk	6
Whole grain flour products	6
Halva	6
Mushrooms	6
Spinach	5,7
Millet	5,6
Language	5,2
Currant	5,1
Oatmeal	4,6
rabbit meat	4,5
Prunes	4,5
dried apricots	4,3
Peach	4,2
almond	4,1
Raisin	4
Bread made from rye flour	3,8
Beef	3,6
Eggs	3
Pork	3
Chicken	2,8
Caviar	2,7
Mutton	2,6
Apples	2,6
Milk chocolate	2,3
Corn grains	2,1
Walnut	1,9
Fish	1,7
Bread made from wheat flour	1,7
raspberries	1,2
Pasta	1,1
Carrot	0,9
potato tubers	0,6
Bananas	0,4
Milk	0,3

What factors affect iron absorption?

In the course of specially conducted studies, it was proved that the level of absorption of iron directly depends on a number of factors. In particular, the absorption of this microelement occurs more actively under the influence of succinic, ascorbic acid, sorbitol, fructose and some amino acids contained in food of animal origin.

At the same time, meals high in soy protein have a negative effect on iron absorption. In addition, the absorption of this trace element is prevented by polyphenolic compounds present in tea and coffee.

Causes and signs of excess iron in the body

When compiling a diet, it is important to remember that excess iron can also cause unpleasant consequences for human health. In particular, excess intake of this substance into the body can lead to the development of a whole range of pathological processes, among which are:

• general intoxication;
• destruction of tissues of the pancreas, liver and other internal organs, violation of their functions;
• the formation of malignant neoplasms;
• the occurrence of rheumatoid arthritis;
• aggravation of the course of Alzheimer's and Parkinson's diseases.

Normally, the human body should not receive more than 200 mg of iron during the day. The reasons for the excess of this trace element in the blood, organs and tissues can be:

• massive blood transfusion;
• uncontrolled, prolonged intake of iron-containing drugs;
• some hereditary disorders in the body.

The main signs of excess iron in the body are:

• yellowness of the skin, palate, sclera, tongue;
• liver enlargement;
• violation of the rhythm of the heartbeat;
• excessive skin pigmentation;
• rapid weight loss.

If such symptoms are detected, it is advisable to visit the doctor as soon as possible and take a biochemical blood test. Timely adoption of measures aimed at normalizing the level of iron in the patient's body can prevent the development of a number of unpleasant consequences.

Iron deficiency anemia is a blood disorder in which the absorption of hemoglobin is impaired due to iron deficiency. Experts recommend eating foods rich in iron, so that the production of hemoglobin in the body will resume.

With iron deficiency anemia, iron is needed, which will stimulate the synthesis of hemoglobin and the filling of red blood cells with oxygen. Its lack threatens that the red blood cells will not be filled with oxygen, resulting in vascular and heart diseases.

Also, with anemia, the following types of iron are needed:

1. Transferrin and lactoferrin, which replenish the amount of hemoglobin in the blood.
2. Ferritin and hemosiderin, which stimulate the integrity and viability of red blood cells.
3. Cellular iron, thanks to which red blood cells have the ability to carry oxygen throughout the body.

To find out exactly which type is needed, you need to consult a hematologist who will conduct an examination and prescribe the necessary tests.

Daily iron requirement for anemia, pregnancy, vegetarians, adults, children

In case of anemia, it is necessary to replenish the blood with hemoglobin, however, each person will have their own suitable daily rate, which is determined by a hematologist.

For the treatment of anemia and replenishment of blood with red blood cells, the following daily dose is needed:

Iron-rich foods for anemia are recommended to be consumed every day during the day, since in the elderly, in case of a lack of hemoglobin, heart attacks and strokes occur. If you do not calculate the daily requirement, there will be a shortage or excess, and this threatens the development of the disease.

Percentage of absorption of iron from foods

The body does not produce iron on its own, so it must be constantly replenished with the help of special preparations or products. In our body, the amount of hemoglobin ranges from 2.5-4.5 mg, and if the reserves are not replenished, the disease begins to progress.

Hemoglobin is absorbed by 35% from foods that help saturate the blood with oxygen and improve the viability of red blood cells. However, it is worth considering that there are several types of iron, namely heme (bivalent) and non-heme (trivalent).

Heme is found in foods that come from animal sources. Of these, you can get about 20-25% of ferrum, which is quickly absorbed if consumed in certain quantities.

Non-heme can be obtained from plants, that is, from fruits and vegetables, which contain approximately 10% of the necessary element for anemia. Such products are recommended for use by vegetarians, it is they who are more likely to suffer from anemia, since their diet does not contain animal products with a high percentage of assimilation.

What should be considered when compiling a menu?

It is worth paying special attention to the menu, since it depends on how much the amount of hemoglobin in the blood increases per day.

Before compiling a menu and making products, it is recommended:

Nutrition principles

Iron-rich foods for anemia are necessary for anemia, which ones can be found out from a hematologist, who will explain how they should be consumed regularly.

With iron deficiency anemia, you need to eat iron-containing foods, as they stimulate the improvement of blood circulation and help get rid of the disease. They can be consumed at any time of the day, if there is no allergic reaction and other contraindications.

Foods high in iron

Iron-rich foods for anemia will help increase hemoglobin.

The trace element is found in products:

• Vegetables, fruits (apples, spinach, parsley, pomegranate, and so on).
• Dairy products (milk, cheese, sour cream).
• Meat products (beef, lamb, pork).
• Cereals and bread products (corn, rye and wheat bread).
• Berries and dried fruits (blueberries, currants, sesame and so on).
• Fish and seafood (mussels, cod, mackerel and black caviar).
• Sweets and confectionery (oatmeal cookies, chocolate, cottage cheese and so on).

Vegetables and greens

List of fruits

Many fruits contain a large amount of vitamins and iron, thanks to which you can quickly get rid of anemia.

These fruits include:

Berries

These berries help fight anemia:

• Blueberry. The composition of this berry includes vitamins A, B1, C and B6, as well as many other trace elements, including ferrum. Thanks to blueberries and blueberry jam, blood vessels are strengthened and hemoglobin is absorbed, so that metabolism is faster.
• Wild strawberry. This berry stores vitamins C, B2 and B1, which help to absorb hemoglobin and thin the blood. Strawberries also stimulate the work of the gastrointestinal tract and the endocrine system, due to which hormones and necessary enzymes are absorbed better.
• Currant. This berry is the main source of vitamins A, B, C and E, which are necessary for normal circulation and blood clotting. It also improves food pickling and metabolism, so that hemoglobin in the blood is absorbed faster.
• Sweet cherry. Cherries are rich in vitamins A, B and C, which thin the blood, increase red blood cells and help hemoglobin to be absorbed. It can be consumed in any quantity, if the capillaries do not burst, and there is no allergic reaction.
• Gooseberry. Gooseberries contain approximately 4-5% iron, due to which the blood is saturated with hemoglobin. It also helps strengthen blood vessels and capillaries, if consumed daily in small quantities.

Mushrooms

With iron deficiency anemia, you need to use the following mushrooms:

Nuts and dried fruits

Among the iron-containing nuts and dried fruits, it is recommended to use:

Cereals and cereals

Foods rich in iron for anemia are among such cereals:

Confectionery

With anemia, it is allowed to use such confectionery products:

Raw materials and seasonings

Useful for anemia will be such seasonings:

• Anise. Anise seasoning is rich in vitamins B2, B5, B9 and PP. They help to absorb hemoglobin and move red blood cells to the heart.
• Bay leaf. There are many useful vitamins in the bay leaf, namely: B5, B12, B6, PP and E. Using this spice improves blood circulation and metabolism in general.
• Turmeric. This spice is used in cooking, as it contains vitamins A, B2, B5 and B6, which stimulate blood circulation. You can use it if there is no allergic reaction and diseases of the digestive tract.

Dairy

The best dairy products with iron are:

Meat products

With anemia, it is worth including the following meat products in the diet:

• Rabbit meat. Rabbit meat contains vitamins A, B, D and B12, as well as 4.5 mg of iron. Meat is considered dietary and healthy, so it is possible to restore the stomach and get rid of anemia.
• Beef. Beef contains 2.8 mg of iron, so you need to consume it daily. Also in beef meat there are such vitamins: A, D, P and B12, which improve digestion and absorption of hemoglobin.
• Veal. This meat is rich in vitamins A, B2, B12 and P, which are essential for metabolism. It also contains 2.9 mg of ferrum, thanks to which you can get rid of anemia and anemia.

Bird

The following bird foods will help get rid of anemia:

Eggs

Among the eggs of a bird, you need to use the following:

Fish and seafood

With anemia, you need to eat the following seafood:

Oils and fats

Among oils and fats, you should pay attention to such products:

Soft drinks

Soft drinks include those that contain gases and other substances. They are useful in cases where they do not contain nitrate additives that cause vascular blockage. Iron is found in those drinks that are prepared on their own, that is, based on healthy fruits or berries.

Juices and compotes

To cure anemia, you need to drink such compotes:

Table of prohibited foods for iron deficiency

Products	Harmful properties
Coffee and tea (especially black)	They contain tannin and caffeine, which cleanse the blood of hemoglobin.
Alcoholic drinks	Liquefies blood vessels and prevents the absorption of hemoglobin.
Vinegar	Prevents an increase in red blood cells.
Chocolate and lollipops	They clog blood vessels with cholesterol and prevent the absorption of hemoglobin.
Conservation	It thins the blood and prevents the flow of red blood cells to the heart.
high calorie fats	Clog blood vessels with cholesterol and provoke heart failure.

Product Compatibility

Foods that are rich in iron can be combined with anemia while cooking.

Best matched:

Approximate daily menu for iron deficiency

In a day, you can create something like this menu:

• Breakfast: oatmeal, milk, juice and an apple (optional).
• Lunch: Chicken soup with meat, boiled egg and green tea.
• Snack: oatmeal cookies, dark chocolate, juice and any fruit (apple, pomegranate, quince, apricot, etc.).
• Dinner: Buckwheat porridge with meat or mushrooms, fish or mussels (optional).
• Late dinner: walnuts or hazelnuts, cottage cheese with juice or compote.

Foods rich in iron should be included in the diet for anemia. They will help restore normal blood circulation in the tissues and get rid of the disease.

Article formatting: Vladimir the Great

Video about iron deficiency, foods high in iron

What should be the diet for anemia:

Iron is an essential mineral necessary for the proper functioning of the human body. It is one of the main components of hemoglobin and is essential for the transport of oxygen throughout the body. Iron is also part of some enzymes and proteins in the human body. It is essential for the proper functioning of the immune system and helps in detoxifying the liver. The purpose of this article is to tell you which product has the most iron, what is needed for better absorption, and what is the daily allowance to maintain a high level of health.

Iron deficiency can lead to the development of iron deficiency anemia, which manifests itself in fatigue, dizziness, apathy, peeling of the skin, brittle nails. Other symptoms of iron deficiency are headache, low blood pressure, breathing problems, hair loss and brittleness, susceptibility to infections, stomach pain, and sleep disturbance. But an excess of this mineral in the body can lead to the production of free radicals and metabolic disorders, leading to damage to the liver and heart.

Iron for raising hemoglobin is found in animal and vegetable products. The non-protein part of hemoglobin (heme iron) is found in meat, fish and poultry and is easily absorbed by the body. It is also found in herbal products. The human body can absorb up to 30% heme iron and 2-10% non-heme iron.

During pregnancy, the amount of blood in a woman's body increases by almost 50%. The body of expectant mothers needs a lot of iron-rich foods to produce more hemoglobin, and this mineral is also necessary for the growing fetus and placenta, especially in the second and third semester. That is why it is important to get the right amount of iron during pregnancy so that both mother and child are not deprived of oxygen. Iron deficiency in the body of a pregnant woman can lead to premature birth and even death of the fetus. Try to eat a balanced diet and make sure you have enough iron in your diet.

Iron deficiency leads to:

• anemia;
• chronic anemia;
• cough;
• predialysis anemia.

Benefits for human health:

• eradicates the feeling of fatigue;
• strengthens the immune system;
• fights infections;
• increases concentration;
• fights insomnia;
• regulates body temperature.

Food sources of iron:

So, which foods contain the most iron? We have compiled the most comprehensive overview of all products available in stores. If you are faced with a low level of hemoglobin, then from the list below you can choose food to your taste, add them to the table or create your own personal nutrition plan to raise the level of hemoglobin in the blood.

1. Clams

Shellfish are considered the richest source of animal iron. Just 85 grams of shellfish contain a whopping 24 mg of iron and 126 calories. They also have potassium and vitamin B12.

2. Oysters

85 grams of oysters contains 10.5 mg of iron and 117 calories. This superfood is rich in vitamin B12. It tastes best when served half a shell.

3. Beans

Half a glass of beans can cover the daily requirement of iron by 10%. Legumes such as white beans, black beans, string beans, cowpeas, and chickpeas are rich in iron. Black beans are one of the richest sources of molybdenum, a mineral that aids in the removal of used iron from the body and the normal functioning of enzymes. 1 cup of cowpeas provide up to a quarter of your daily iron requirement. White beans increase energy stores in the body and reduce the risk of heart attacks.

4. Soybeans

Iron-rich foods include soybeans, which are rich in protein, unsaturated fats, fiber, and zinc. 1 cup of cooked soybeans contains half of the recommended daily intake of iron. Soy-based foods such as tofu and tempeh are also high in iron, with an 85-gram serving covering 15% of your daily iron requirement. 100 grams of tempeh contains 2.5 mg of iron, while 100 grams of tofu contains 2.4 mg. Tofu is wonderful because it takes on the flavor of any dish, so you can safely add it to any recipe. Soybeans are also high in vitamin C, which is essential for the body to absorb iron. Soybean pods can be added to salads, soups, scrambled eggs, sandwiches and steamed.

5. Cereal products with iron

Barley, buckwheat, millet, and quinoa are amazing natural sources of iron. Quinoa contains 3.2 mg of iron and twice the fiber of other grains. Grains are best served with vitamin C-rich vegetables such as cabbage, tomatoes, and potatoes to boost iron levels in the body.

6. Nuts

Nuts such as cashews, pine nuts, almonds, hazelnuts, macadamia nuts and Brazil nuts can satisfy the body's need for iron by 10% of the daily requirement. Sesame and pine nuts contain the most iron in their food group. Nuts are good for quick snacks, they can be added to any dessert or simply spread on a sandwich in the form of butter.

7. Pumpkin seeds

Harvesting pumpkin seeds contains about a milligram of iron. Most of the seeds are useful in raw form. It is in their raw form that they are able to cover the body's needs for iron by 30%, while dried seeds are only 15%. Studies have shown that pumpkin seeds prevent the formation of gallstones.

8. Lentils

Lentils are nutritious and delicious. Just half a glass contains 4 mg of iron, 115 calories, and 16 grams of protein. Lentils contain insoluble fiber, which makes you feel full for a long time. It is also a good source of magnesium, vitamin B6 and essential amino acids.

9. Meat

The most common product recommended by almost all doctors and nutritionists to raise hemoglobin in the blood is meat. Beef, lamb, pork, and poultry are excellent sources of animal iron. 28 grams of fillet contains 2.9 mg of iron, as well as vitamins B, B6, C and D. One serving of beef contains 1.8 mg of iron, 28 grams of chicken breast - 2 mg. Ground beef also helps lower cholesterol levels.

10. Fish

Cuttlefish, salmon, and sardines are excellent sources of iron. Better known as a superfood, salmon contains omega-3 fatty acids that prevent blood clots and reduce the chance of stroke.

11. Egg

Eggs are a good breakfast option for those suffering from iron deficiency. This is a wonderful product rich in iron. 2 eggs a day provide approximately 8% of the iron recommended daily. Eggs contain heme, which is easily absorbed by the body and helps absorb non-heme iron from plant foods. Eat eggs with iron-rich vegetables like spinach, broccoli, tomatoes, and legumes to get the most out of these foods.

12. Dark green vegetables

Spinach, kale, and arugula are available in abundance in grocery stores and contain iron. They can easily be included in your diet and added to various dishes. A glass of boiled spinach contains 3.2 mg of iron and only 21 calories. Spinach contains vitamin C, with its help, iron is absorbed in the body better and faster. It also contains flavonoids, substances found in plants that can fight cancer. They can slow down the growth of cancer cells in the stomach and skin. Kale is high in calcium, vitamin A, and some cancer-fighting compounds. It is a great vegetable for vegetarians as it is high in iron and vitamin C.

13. Sweet potato

These potatoes will add a sweet touch to any dessert. It is rich in iron and vitamin B6 and is known to prevent over 100 different diseases, especially those related to the heart and brain.

14. Dark chocolate

Dark chocolate is one way to meet your daily iron requirement. A 100 gram serving of chocolate contains 35% of the recommended daily value of iron. Dark chocolate can lower blood pressure and cholesterol, but only in moderation.

15. Molasses

If you're tired of eating fruits and vegetables to replenish your iron stores, try adding molasses to your meals. Half a glass of molasses covers the body's need for iron by 15%. In addition, it is rich in calcium and vitamin E. Mix molasses with warm milk and add boiled cereals here of your choice. Healthy breakfast is ready!

16. Dried fruits

Dried fruits are rich in various nutrients, including iron. Dried apricots are an excellent source of iron. 50 grams of dried apricots contain 4 mg of iron and only 78 calories, as well as beta-carotene, fiber and other beneficial elements. They can be eaten plain or chopped and added to a fruit salad or your favorite dessert. Dried peaches contain 2 mg of iron per 100 grams. Raisins are also a very healthy dried fruit, containing a lot of nutrients, including iron. Dried fruits containing iron in large quantities can be added to cereals, yogurt, fruit salads or oatmeal.

17. Broccoli

Eating broccoli every day is very easy and is a great way to get more iron in your diet. Broccoli has an endless list of benefits, one of which is the presence of iron in its composition. 100 grams of broccoli contains 2.7 mg of iron. It is an excellent source of fiber, which aids in the digestion process.

18. Peas

Like any other green vegetable, peas are rich in iron and more. This delicate vegetable can be easily included in any dish. Half a glass of peas contains 1.4 mg of iron, which is about 7% of the recommended daily allowance. It can be safely added to salads, soups and pasta.

19. Strawberries and wild strawberries

Strawberries will help enrich your diet with extra iron. Half a glass of strawberries provides about 9% of the iron of the total daily value. It is also high in vitamin C, which helps the body absorb iron more quickly. These delicious berries can be added to breakfasts, smoothies, or simply eaten raw.

20. Sunflower seeds

Sunflower seeds are rich in vitamin E and various minerals, especially iron. A glass of seeds contains half the daily requirement of iron.

21. Cabbage

Cabbage is a superfood that is low in calories, high in nutrients, not a gram of fat, 1.6 mg of iron, and 115 calories. Cabbage is great for anemia and fatigue, the main symptoms of iron deficiency. You can cook cabbage soup from it, add it to salads or sandwiches, or make delicious chips from its slices.

22. Tomatoes

In addition to being a great flavor, tomatoes are also a good source of iron. Just one cup of tomatoes can cover the body's iron needs by 30%. Tomatoes containing a lot of iron perfectly complement scrambled eggs, pizza, salad, they are used to make pasta sauce or add to curries. They also have vitamin C, antioxidants and lycopene.

23. Oatmeal

Half a cup of oatmeal contains 2 mg of iron. They also have a ton of other nutrients and can be a great breakfast option. From it you can make cookies, bars with honey and nuts, muesli.

24. Brown rice

Brown rice is a staple in Asian cuisine and has many health benefits. It is high in fiber, which helps the body detoxify, and iron, which helps fight anemia and fatigue. This rice is best cooked with vitamin C-rich vegetables such as tomatoes, potatoes, beans, and carrots.

25. Whole wheat pasta

Whole wheat pasta is another good source of iron in the diet. Pasta is a very filling dish that contains magnesium, calcium, potassium and iron. Pasta should be an essential part of any vegetarian diet. It perfectly saturates and energizes for several hours.

26. Asparagus

Asparagus has a ton of health benefits. It is the basis of a healthy diet and helps absorb iron from food, and is also recommended to combat the first signs of aging.

27. Beets

This red root vegetable is an excellent source of easily digestible iron, vitamins B and C, and potassium. This whole set of useful elements helps to cleanse the liver of toxins, makes the skin glow and gives the cheeks a healthy pink blush. 1 cup of beets contains 3.90 g of iron.

28. Turnip and radish

White turnip and radish is a vegetable that usually grows in temperate climates. This small and delicate vegetable is used by people everywhere in salads and sandwiches. 1 cup of radish contains 3.18 g of iron.

29. Parsley

This little Mediterranean herb will brighten up any dish. It has been used for cooking for over 2000 years. Parsley is rich in vitamins and antioxidants that strengthen the bones, nervous system and immune system. 1 cup of parsley contains 4 g of iron.

30. Prune juice

Prune juice is very tasty and a good source of iron. It also contains vitamin C, which allows the body to absorb iron more efficiently. To get the full benefit of this drink, drink it every day.

31. Apricots

This is another wonderful iron-rich fruit. This iron is required for hemoglobin, the pigment in red blood cells that carries oxygen to the body's cells. Iron deficiency leads to anemia, inflammation, pale skin, brittle and thinning hair, and severe bleeding.

32. Raisins

This small dried fruit also has iron and vitamin C. Raisins can be added to milk, juice, yogurt, cereals, compote and salads to make the dish even tastier and healthier.

33. Dates

100 grams of dates contain about 0.90 mg of iron.

34. Bananas

Bananas are a rich natural source of iron. They stimulate the production of hemoglobin in the blood and help in the treatment of anemia.

35. Apples

They don't have that much iron, but they do have a ton of other nutrients, vitamins, minerals, and fiber. Therefore, almost all doctors and nutritionists recommend eating one apple every day.

36. Grapes

Grapes are also not very rich in iron and cover the daily need for this mineral by only 2%. Usually, fruits do not have much iron, but they are full of vitamins and minerals.

37. Blueberry

This tasty and healthy berry is not famous for its large amount of iron and covers the body's daily need for this mineral by 3%. However, it contains a lot of antioxidants, which are no less beneficial for health.

38. Tamarind juice

This amazing drink contains a lot of iron, riboflavin, thiamine and niacin. It tastes very sour, so add your favorite sweetener to it.

39. Olives

Olives are a good source of iron, which plays an important role in energy production. It is also needed in the production of carnitine, an essential amino acid that burns fat. Even the functioning of the immune system depends on the amount of iron in the body, which can be obtained from olives.

40. Watermelon

Watermelons contain the same amount of iron as red meat. It contains as much iron as red meat, as well as vitamins A and C, zinc, beta-carotene, lycopene, potassium and many other minerals. Watermelons help you lose weight and stay in shape.

It's important to know

A diet high in iron should include foods rich in vitamin C. This will help the body absorb iron quickly and efficiently. Tea and coffee contain compounds known as polyphenols that bind to iron atoms and make it harder for the body to absorb it. Calcium also interferes with iron absorption, so try not to mix iron-rich foods with calcium-rich foods at the same meal. Cooking acidic foods in an iron pan, such as tomato puree, can increase the amount of iron in the food by 10 times.

With food, the microelements we need get into the human body. Iron has a special role in the functioning of vital systems. To avoid its deficiency, foods containing iron should be constantly present in the diet.

Iron plays an important role in the body

The greatest amount of iron (Fe) is contained in the blood (about 71%). Here, the trace element is part of the erythrocytes, is responsible for the capture of oxygen, its delivery to all organs, as well as the movement of carbon dioxide into the lungs (for further excretion).

In addition, the substance is responsible for a number of other important functions:

• is an integral component of hemoglobin and myoglobin;
• actively participates in hematopoiesis and intracellular metabolism (cholesterol synthesis, elimination of poisons, redox processes, energy metabolism);
• helps to strengthen the body's defenses;
• helps the normal functioning of the thyroid gland.

Iron is involved in the growth of the body, in the formation of the stratum corneum of the skin and its derivatives (hair and nails).

Iron performs many functions in the body

Daily iron requirement for humans

Depending on age, gender and physical characteristics, the body's need for an important trace element may differ and amount to:

• for women - 15-21 mg per day;
• for men - from 8 mg;
• for children - 5-19 mg (depending on age);
• for pregnant women (starting from the 6th month of gestation and another 3-4 months after childbirth) - 32-37 mg per day;
• for nursing mothers - from 24 to 36 mg.

It is important to remember that not only iron deficiency is dangerous for the body, but also its excess. Therefore, the maximum allowable daily dose of such a trace element should not exceed 46 mg.

Top iron foods

The trace element Fe is found in food of animal origin (heme iron) and in plant foods (non-heme iron).

Table "Rating of foods rich in iron"

The human body absorbs heme iron better and faster. If you use beef, chicken breast, mussels, oysters, then from 100 g of the product you can get 4–4.2 g of already absorbed Fe. This amount of non-heme iron is found in 175 g of boiled beans or 35 g of sesame (pumpkin seeds).

List of foods for iron deficiency

Iron deficiency in the body negatively affects the general condition of a person, threatens with anemia and disruption of the process of cellular respiration. This is especially dangerous during pregnancy, as it disrupts the normal functioning of all organs and can harm the fetus. Therefore, it is important to include iron-rich foods in your daily diet.

Vegetables, legumes and greens

Among plant foods, the largest sources of iron are:

• bakery products;
• legumes - beans, lentils;
• vegetables - beets, cabbage (cauliflower, white), celery, potatoes, pumpkin, tomatoes, broccoli, spinach, forest mushrooms.

Legumes are high in iron

Iron of plant origin refers to inorganic Fe. For its assimilation, vitamin C is required, which is abundant in cherries, figs, citrus fruits, and onions.

Fruits, dried fruits and berries

Most useful minerals contain:

• apples, pears;
• peaches;
• blackberries, blueberries, strawberries, black currants;
• bananas, dates;
• pomegranate.

A considerable amount of iron is contained in rose hips and dried fruits (dried apricots, dried apples, pears, figs, raisins).

Peaches are not only tasty, but also healthy for the body.

Fish

The diet for anemia should include fish and seafood.

The elements with the highest iron content include:

• mackerel, herring, carp, burbot, cod;
• mussels, shrimp;
• caviar chum salmon.

Chicken fillet contains a lot of the element Fe

Iron is best absorbed from beef meat, then pork. Although the liver is the leader in the content of this microelement, the percentage of its absorption into the blood is lower.

Milk and dairy products are sources of calcium (Ca), but they contain almost no iron in their composition. Ca interferes with the normal absorption of Fe, so it is better to exclude such food from the diet for a while. If this is not possible, then to increase hemoglobin, foods with iron and calcium should be consumed at different times and at a large interval.

Dairy products interfere with iron absorption

Cereals and legumes

With anemia, it is useful to eat buckwheat. Of the cereals, it holds the record for iron content.

Many important trace elements are found in:

• wheat
• millet;
• oatmeal.

Among legumes, beans and peas are distinguished, a lot of iron is also found in lentils. It must be remembered that the percentage of absorption of such Fe is the lowest - 1–3% (cereals) and 6–7% (beans), therefore, with a special diet, the amount of an important substance should be constantly monitored.

Nuts and seeds

To increase hemoglobin during pregnancy, it is useful to eat nuts with a high iron content. The leaders are almonds, hazelnuts and pistachios. There is a lot of such an element in pumpkin seeds. They are especially useful for children, as they not only increase the level of Fe in the blood, but also help get rid of helminthic invasions, strengthen the immune system.

Iron foods include:

• sesame (the highest amount of Fe in fried and peeled);
• poppy seeds;
• cashew (raw).

There is a lot of iron in coconut, especially dried, as well as in Brazil and walnuts.

Herbs and plants

In a diet with iron deficiency, not only plant and animal products should be present.

The richest sources of Fe are herbs and plants in dried form, which are used in the form of spices and spices:

• thyme;
• basil leaves;
• marjoram;
• dill;
• celery seeds;
• Bay leaf.

A lot of Fe is found in dill

Ground ginger and sage, cilantro, parsley, paprika, and fennel seeds are all elements that contain a huge amount of iron. They complement the staple foods in a healthy diet not only with palatability, but also with a high percentage of beneficial micronutrients.

These herbs and plants are added to teas, decoctions can be brewed from them and healing infusions can be prepared. This contributes to both an increase in hemoglobin and a general strengthening of the whole organism.

Vitamins containing iron

It is not always possible to eat properly and fully meet the body's need for iron. To avoid a deficiency of such an important element, doctors recommend taking vitamin complexes. They contain not only Fe, but also additional useful substances (vitamins C, B12, copper, zinc, folic acid), which help iron to be better absorbed.

Table "Pharmacy preparations with iron"

In order not to provoke an excess of iron, all vitamin complexes are prescribed by a doctor, taking into account the patient's condition.

Contraindications

There are several diseases in which the abuse of iron can aggravate the patient's condition.

These include:

• pathology of the pancreas;
• liver disease;
• negative disorders in the spleen caused by alcohol abuse;
• severe disturbances in metabolic processes.

In the case of intensive intake of Fe into the body, serious malfunctions of vital systems can occur, which is fraught with consequences.

Do not abuse foods with iron in liver disease

Prevention of iron deficiency

To prevent iron deficiency in the body, you need to follow basic preventive measures.

1. Eat foods high in Fe (beef liver, beans, spinach, lentils, nuts, chicken eggs, fish, seafood).
2. Refuse coffee, strong tea and dairy products - they reduce the absorption of iron in the blood.
3. Food containing a large amount of an important trace element should be supplemented with foods with folic and ascorbic acid, copper and zinc. They contribute to the rapid and better absorption of iron.
4. Control the amount of fluid in the body. To prevent dehydration, drink more fruit juices and plain water.

If you follow simple rules and monitor your condition, then a deficiency of a useful substance can be avoided.

In the human body, iron plays an important role - it is responsible for transporting oxygen to all organs and systems, taking part in many vital processes. The lack of such an element negatively affects the patient's condition (the mechanisms of hematopoiesis are disturbed). This leads to a delay in growth and development (in children), anemia and disruption of the normal functioning of the whole organism. To avoid dangerous consequences, it is important to constantly replenish the need for iron by eating foods high in it.

The amount of iron must be constantly replenished, which requires enriching the diet with foods containing iron. Although the trace element is sufficient in all types of food, it is desirable to give preference to animal products.

Men over 19 years of age need 8 mg of Fe per day, women under 50 need 15 mg of the element. After the age of 50 in women, the need for iron decreases to 8 mg / day. Increased nutrient consumption during pregnancy, reaching 30 mg / day.

In children, the need for an element depends on age. Up to 3 years, 6.9 mg / day is required, after 3 years to 11 you need 10 mg of iron daily, adolescents - up to 12 mg / day.

Forms of iron

The trace element is found in plants and animal tissues. In animal products, iron is in heme form, it is part of heme, an organic substance that is included in hemoglobin.

The most Fe-rich tissues with high metabolism are the liver, muscle fibers, and kidneys. The heme form is absorbed in the intestine, the process is not affected by the contents of the food bolus. Iron is absorbed from beef by 22%, which is much higher than from plant foods.

In the non-heme form, Fe is found in plants in the form of flavoproteins, cytochromes as atoms associated with sulfur. Even the most iron-rich plant foods do not supply enough of this nutrient to the body.

The absorption of non-heme iron in the intestine is affected by the presence of other food ingredients, the acidity of the internal environment of the intestine, and the intake of medications.

Suction features

The absorption of Fe is helped by the presence of vitamin C in food. The presence of B vitamins, minerals Co, Mn, Cu, organic acids, animal proteins, lysine, histidine, lactose, fructose affects the body's ability to absorb a trace element from food.