What is the highest content of iron. Foods rich in iron. Fruits, dried fruits and berries
Iron is an important trace element for our body, which is mostly involved in the construction of hemoglobin and transporting oxygen to organs with it. As we said earlier, the daily requirement for iron for men is 10-15 mg per day, for women - 15-20 mg per day, and for pregnant women and breastfeeding mothers, the daily requirement is 30-35 mg per day.
Iron is found in both plant and animal foods.
Below we list 10 foods that are especially rich in iron and are good for our body.
1. Liver (up to 30 mg of iron per 100 g of product).
The liver is a product of animal origin and iron is in it in a divalent form, which is almost completely absorbed in our body. The content of iron in the liver depends on the type of meat, and the darker it is, the more of the trace element we need is contained in it:
Duck liver is the leader in iron, and its content is 30 mg,
The liver of a young calf contains 14 mg of iron,
In the third position is the liver of a pig, which contains 12 mg of iron,
Chicken liver contains 8.6 mg of iron,
Beef liver is less rich in iron and contains it in the amount of 5.7 mg.
For example, meat contains less iron than liver:
Beef contains 3.2 mg of iron,
Lamb-2.3 mg iron,
Turkey-1.8 mg iron
Pork - 1.5 mg iron.
2. Wheat bran (up to 16 mg of iron per 100 g of product).
They are the leader in iron content among other cereals and contain 16 mg of iron per 100 g of product. For comparison, 100g of oatmeal contains only 4.6 mg of iron. They are best consumed for breakfast mainly with orange juice or combined with foods that contain vitamin C.
3. Pumpkin seeds (12.1 mg per 100 g).
Pumpkin seeds contain up to 12.1 mg of iron, but in addition, the seeds contain vitamins A, D, E, K, B vitamins, vitamin E in large quantities (it has a powerful antioxidant effect), as well as folic acid and minerals. They are usually added to muesli, but can also be mixed with salads or added to soups.
4. Sesame (10 mg of iron per 100 g).
10 mg of useful iron is contained in 100 g of sesame, which also contains vitamins A, B, E, C, amino acids and proteins, phosphorus, potassium and magnesium. Sesame is added to muesli or used to make sweet baked goods.
5. Pod fruits (up to 8.6 mg per 100 g).
Soy is the richest in iron and contains up to 8.6 mg of iron per 100 g of product, however, the calcium in it reduces the absorption of iron in the body, so it is better to use its seeds together with vitamin C. Dried lentil fruits contain iron from 6.9 mg, which is 3 times higher than that of the canned product. The rest of the pod fruits also contain iron, but in a smaller amount:
Red beans - 6.8 mg iron
White beans-6 mg,
Peas - 5 mg of iron.
6. Flax seeds (up to 8.2 mg of iron per 100 g of product).
It has long been known that flaxseeds contain a lot of ballast substances that promote digestion. What also makes them valuable is that they contain a fairly high level of iron - up to 8.2 mg per 100 g of product.
7. Amaranth (7.6-8 mg per 100g).
Similar to cereals, amaranth contains a fairly high level of iron - up to 8 mg, and its leaves are actively used both fresh and for cooking hot dishes (for example, added to soups), and dried leaves are also used. Grains are used as a seasoning for meat, fish and vegetables.
8. Pistachios (up to 7.5 mg per 100 g of product).
In addition to high iron content - up to 7.5 mg per 100g, pistachios are also rich in omega-3 and omega-6 unsaturated fatty acids, which further increase the value of the product. They are used both in dried form separately, and added to cookies or ice cream.
9. Chanterelles (6.5 mg per 100 g of product).
Fresh chanterelles contain quite a lot of iron - 6.5 mg per 100 g of the product, and the dried form of iron contains even more. This is what chanterelles differ from other types of mushrooms, for example, champignons supply only 1 mg of a valuable trace element.
10. Chicken eggs (2.7 mg per 100 g of product).
Egg yolk is a good supplier of iron and valuable trace elements, essential amino acids, B vitamins. And quail eggs contain slightly more iron and amount to 3.2 mg.
Separately, you can highlight the note of spices and herbs that we used to add while cooking. And since we use a fairly small amount of them for cooking, but if we consider based on 100 g of the product, then the iron content in them is much higher than in all of the above products. Leaders among spices and herbs are:
Cardamom-100 mg per 100 g of product,
Parsley-97.8 mg per 100g of product,
Green mint-87.5 mg per 100g of product,
Cinnamon-38.1 mg per 100g of product,
Dried nettle-32.3 mg per 100 g of product.
It must be remembered that in products of plant origin, iron is in a trivalent form, which is poorly absorbed. So include in your diet vitamin C-rich vegetables such as peppers, Brussels sprouts, sauerkraut, potatoes, or take a glass of orange juice with your meal. Vitamin C converts iron into a divalent form, which is normally absorbed by our body.
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:
- Transferrin and lactoferrin, which replenish the amount of hemoglobin in the blood.
- Ferritin and hemosiderin, which stimulate the integrity and viability of red blood cells.
- 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:
The question often arises, which meat has more iron? To answer it, you should figure out: why this element is needed, how much of it a person should consume per day in order to avoid its shortage in the body. The main amount of iron is found in food. Therefore, each person should know how to make a menu with a sufficient supply of the element.
macronutrient function
Thanks to iron, hemoglobin carries oxygen from the lungs to all organs and cells. It then removes carbon dioxide from the body.
There are two types of iron:
- Heme.
- Non-heme (bivalent and trivalent).
The first type of macronutrient is found in animal products: meat, liver, kidneys, black pudding. It is completely absorbed by the body.
Non-heme iron is found in plant foods and in iron-containing medicines. It can be contained in the form of ferric or ferrous iron. To transfer it from one species to another, a sufficient supply of ascorbic acid is necessary. Therefore, along with these drugs, vitamin C is prescribed.
Daily intake of 1.5 mg of iron from food is required. However, the body can absorb only 10% of the element, therefore, in order to avoid its deficiency, it is necessary to increase the intake to 15 mg. Pregnant women are allowed to consume the mineral contained in food up to 30 mg per day.
Thus, in food of animal origin, most of the heme iron is involved in the synthesis of hemoglobin. A small amount of the element comes from plant products and is absorbed if vitamin C is present. In its absence, iron is excreted from the body.
Macronutrient Deficiency Symptoms
Usually, iron deficiency can be noticed by some signs. A person develops weakness, malaise and reduced performance. At the same time, white streaks appear on the nails, dizziness and fainting may occur. As a rule, hemoglobin decreases, and the tissues stop receiving oxygen, resulting in an anemic condition.
Iron deficiency occurs with a low-calorie diet, heavy menstruation and any bleeding. Vegetarians usually suffer from this disease, as they do not consume animal products.
A decrease in hemoglobin may not be recognized immediately if there are no problems with the lungs and heart. They are able to compensate for the lack of oxygen. Some cite fatigue due to an active lifestyle or work day.
You should pay attention to the following signs:
- flashing flies before the eyes;
- dizziness;
- apathy;
- desire to eat chalk, clay;
- insomnia;
- constant fatigue.
If you feel worse, it is recommended to consult a doctor and take a general blood test to check hemoglobin. With a low rate, it is necessary to include animal products in the diet and take iron supplements.
Meat products rich in macronutrient
Despite the fact that there is more iron in plant foods, it is not absorbed by the body in full - only 6%. The content of iron in meat is less, but despite this, about 20% is supplied. Therefore, daily in the diet should be meat, fish or offal.
Table of iron content in meat products:
| № | Products | The amount of iron in 100 mg |
| 1. | pork liver | 29,7 |
| 2. | beef liver | 9,0 |
| 3. | kidneys | 7,0 |
| 4. | Heart | 6,3 |
| 5. | Language | 5,0 |
| 6. | Rabbit meat | 4,5 |
| 7. | Turkey | 4,0 |
| 8. | Mutton | 3,1 |
| 9. | Veal | 2,9 |
| 10. | Beef | 2,8 |
| 11. | Chicken | 2,5 |
| 12. | Sausage | 1,7 |
| 13. | Pork | 1,6 |
| 14. | Sea fish | 1,2 |
For example, if 100 grams of beef liver contains 9.0 mg, then the body will absorb only 20% - 1.8 mg.
It is also necessary to remember that some foods reduce the absorption of iron, so they should not be consumed immediately, but after a certain period.
These include:
- dairy;
- rice, pasta, potatoes;
- egg white;
- Tea coffee.
Iron-rich foods should be consumed in moderation, because an overdose of this element can have a toxic effect on the brain and liver. Alcohol abuse causes the accumulation of iron in the body and adversely affects the general condition of the patient, resulting in pathological processes.
Irina Kamshilina
Cooking for someone is much more pleasant than for yourself))
Content
The human body needs daily to use substances that regulate its work. They help all systems perform their functions properly. Vitamins and trace elements enter the human body through food, so proper balanced nutrition is an important part of a healthy lifestyle. Especially noticeable for people is the lack of iron in the body, which is necessary for normal metabolism. To prevent it, eat foods containing iron every day. Read more about why the body needs this substance and what food contains it, read below.
Why does the body need iron
Iron is an element that plays an important role in human metabolism. After entering the stomach along with iron-containing products, the microelement is absorbed for the most part in the upper intestinal section. When iron enters the bloodstream, it helps form hemoglobin. This is a special protein that carries oxygen to the tissues of organs. A lack of iron-containing foods in the diet can cause a lack of hemoglobin, which will cause a person to experience unpleasant symptoms. There are 2 types of iron:
- Heme. Substance of animal origin. It has a high digestibility (up to 35%), takes part in the production of hemoglobin to a greater extent.
- Non-heme. plant matter. It has a relatively low digestibility (up to 20%), but is better suited for dietary nutrition.
Daily iron requirement for adults and children
Without the daily use of iron, a person begins to feel unwell, diseases can develop that provoke malfunctions in the cardiac system and the gastrointestinal tract. Its deficiency leads to disruption of the thyroid gland, which produces hormones, and a strong uncontrolled weight gain can occur. In a normal state, a person has 3-4 milligrams of iron in the body, but about 1 milligram is naturally lost every day. Reasons for this:
- Skin sloughing and sweating.
- menses in women.
- Bleeding.
- During pregnancy, a large amount of iron is spent on the formation of the body of the unborn child (for example, red blood cells), on the building material of the placenta.
- Heredity (if a large amount of iron is lost).
Iron-containing products are especially necessary for anemia, which is characterized by a lack of hemoglobin and provokes a person to feel unwell. To prevent its development, an adult man needs to consume about 8 milligrams per day, women - 18-20. It is recommended for children under 13 years old - 7-10 milligrams, for adolescents - 11 milligrams for boys and 15 girls. It is advisable for pregnant women to consume at least 27 milligrams per day, required for the normal development of the fetus.
Types of iron-rich foods
Iron is found in most foods and is absorbed differently depending on the type. In some plant components, it is more than, for example, in meat, but due to poorer digestibility, it is required to eat them in much larger quantities than animal food for a similar replenishment of iron stores in the body. List of products containing iron products:
- Dried fruits: figs, apricots, raisins, plums. Half a glass of an individual fruit or a mixture of them can contain up to 1.6 milligrams of iron.
- Fish and seafood. Most iron is found in shellfish (per 100 grams - almost thirty milligrams), followed by oysters (9.2 per 100 grams), mussels (7 per 100 grams), sardines with anchovies (2.9 milligrams of the element in each product per 100 grams) .
- Meat. This product, as a rule, is not dietary, so doctors do not recommend focusing on it as a main dish to replenish iron stores. A lot of the substance is found in the liver, beef, lamb, chicken meat. In order not to harm the body, it is advisable not to eat too much animal food every day.
- Whole wheat bread. It also contains such useful substances as copper, cobalt.
- Cereals with cereals. Buckwheat, oatmeal, rice.
- White and dark poultry meat (turkey, chicken).
- Legumes. A dietary product that is ideal for the daily diet of pregnant women. These are chickpeas, green peas, pinto beans, kidney beans, lima beans, red beans, lentils.
- Leafy vegetables. Non-calorie food, rich not only in iron, but also in other useful trace elements - zinc, magnesium, calcium, phosphorus.
- Nuts: Almonds, cashews, pistachios, walnuts.
Find out which ones you need to include in your diet.
There are several myths that relate to iron-containing foods: for example, it is believed that a large amount of this substance is found in apples, but this is not the case. Apples do have iron in their composition, but its amount is not so significant. The same goes for the pomegranate. To figure out which products really contain this substance, see the table in the photo:
As you can see in the table, the obvious leader in iron content is the liver. However, this product should be used with caution, especially for pregnant women. After all, liver meat contains a lot of vitamin A, which can negatively affect the proper development of the fetus. In addition to the fact that many products contain this substance, there are several ways to better absorb it. This is true for vegetarians who do not get their daily iron intake from plant foods. Foods with vitamin C help make iron absorption 2 times better:
- Lemon, orange, tomato, grapefruit juices.
- Bell pepper.
- Broccoli.
- Greens.
- Cabbage brine.
- Strawberries, sea buckthorn.
- Rose hip.
Beneficial effect on how iron is absorbed, any foods rich in B vitamins, folic acid and niacin. Minerals help in this - copper, manganese, cobalt. In order for the element to more actively saturate the blood and help form hemoglobin, at the same time eat foods rich in these substances. What food contains minerals, see the photo below:
In addition to foods with which it is desirable to combine iron, there are foods that do not have a very good effect on the absorption of this element. You should not consume iron-containing meals along with fatty and dairy products containing calcium (this element does not allow it to be properly absorbed). With iron deficiency, it is recommended to abandon these products almost completely. But if this is not possible, take long breaks between their consumption and iron-rich foods.
Strongly reduce the body's ability to absorb foods with iron, some popular drinks can be tea and coffee containing tannin. If you drink meals rich in iron with a hot drink, then its final content in the blood will be 60% less. To increase the level of iron in the finished dish, it is advisable to cook in cast iron cookware.
How to determine the lack of iron in the body
The main disease that occurs in the body due to iron deficiency is anemia. People call it anemia. Due to the deficiency of this element, tissues begin to be less oxygenated, and the work of the heart muscle becomes less efficient. If a person is in good health, signs of anemia may not appear for a long time. It is much more difficult to detect it in people who smoke: due to the constant lack of oxygen, the body compensates for hemoglobin.
What are the symptoms of iron deficiency in the human body:
- Weakness, dizziness, darkening in the eyes during physical exertion, fatigue.
- Headache.
- Bad hair, worsening skin condition: dryness, peeling.
- Deterioration of concentration.
- Reduced performance.
- The appearance of shortness of breath even with a slight load.
- Feeling of numbness in the limbs.
- Frequent colds, infectious diseases.
- Appetite disturbance.
- Difficulty swallowing.
- Problems with the gastrointestinal tract.
- Insomnia.
- Sleepiness during the day.
- Weakness of smooth muscles.
To compensate for the lack of iron, doctors prescribe a diet rich in foods with this element, in severe cases of the disease, iron-containing preparations are prescribed. Treatment continues until the patient feels better and the hemoglobin level returns to normal (for men it is 132 g / l, for women - 117 g / l). It is important to pay attention to the signs of iron deficiency in the body in time in order to prevent the development of the disease and prevent the negative impact of anemia on other body systems.
Iron should be consumed not only by anemic patients, but also by people in good health. The main thing is not to exceed the daily intake, because an excess of an element is no less harmful than its shortage. The maximum dose of iron absorbed from food should not exceed 45 milligrams. Excess of this element doctors call hemochromatosis. If you eat too much iron-rich foods, you may experience the following symptoms.