What foods contain iron? Iron in foods - a complete list of foods rich in iron Food fortified with iron

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

Iron plays an important role in the body

The largest amount of iron (Fe) is found in the blood (about 71%). Here, the microelement is part of red blood cells and 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, removal of poisons, redox processes, energy metabolism);
• helps strengthen the body's defenses;
• Helps the normal functioning of the thyroid gland.

Iron has many functions in the body

Daily iron requirement for humans

Depending on age, gender and physical characteristics, the body’s need for an important microelement 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 birth) – 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 permissible daily dose of such a microelement should not exceed 46 mg.

Top foods containing iron

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

Table “Rating of foods rich in iron”

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

List of foods for iron deficiency

Lack of iron in the body negatively affects the general condition of a person, threatening 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 greatest sources of iron are:

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

Legumes contain a lot of iron

Iron of plant origin refers to inorganic Fe. Its absorption requires vitamin C, which is abundant in cherries, figs, citrus fruits, and onions.

Fruits, dried fruits and berries

The most useful minerals contain:

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

Rose hips and dried fruits (dried apricots, dried apples, pears, figs, raisins) contain significant amounts of iron.

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;
• chum salmon caviar.

IN chicken fillet contains a lot of the element Fe

Iron is best absorbed from beef, 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 fermented milk products are sources of calcium (Ca), but they contain almost no iron. Ca interferes with the normal absorption of Fe, so it is better to exclude such foods from the diet for a while. If this is not possible, then to increase hemoglobin, foods with iron and calcium should be consumed in different time and a large interval.

Dairy products interfere with iron absorption

Cereals and legumes

If you have anemia, it is useful to eat buckwheat. Among cereals, it holds the record for iron content.

Many important microelements are contained in:

• wheat;
• millet;
• oatmeal.

Among the legumes, beans and peas are distinguished; lentils also contain a lot of iron. 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 this 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. Almonds, hazelnuts and pistachios are considered the leaders. There is a lot of this 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 infestations and strengthen the immune system.

Iron-containing products include:

• sesame (highest amount of Fe when roasted and with peel);
• poppy seeds;
• cashews (raw).

Herbs and plants

The diet for iron deficiency should contain not only plant and animal products.

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

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

Dill contains a lot of Fe

Ground ginger and sage, cilantro, parsley, paprika and fennel seeds are all elements that contain huge amounts of iron. They complement basic foods in a healthy diet not only with taste, but also with a high percentage of beneficial microelements.

These herbs and plants are added to teas, from which you can make decoctions and cook healing infusions. This contributes to both an increase in hemoglobin and the overall strengthening of the entire body.

Vitamins containing iron

It is not always possible to eat right 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 beneficial 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 excess iron, all vitamin complexes are prescribed by the doctor, taking into account the patient’s condition.

Contraindications

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

These include:

• pathology of the pancreas;
• liver diseases;
• 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 disruptions in the functioning of vital systems can occur, which is fraught with consequences.

You should not overuse foods with iron if you have liver disease.

Preventing iron deficiency

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

1. Eat foods high in Fe (beef liver, beans, spinach, lentils, nuts, chicken eggs, fish, seafood).
2. Avoid coffee, strong tea and dairy products - they reduce the absorption of iron in the blood.
3. Food containing a large number of important microelement, supplement with products containing folic and ascorbic acid, copper and zinc. They promote faster and better absorption of iron.
4. Control a sufficient amount of fluid in the body. To prevent dehydration, drink more fruit juices and plain water.

Iron plays an important role in the human body - 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 (hematopoietic mechanisms are disrupted). This leads to delayed growth and development (in children), anemia and disruption of the normal functioning of the entire body. To avoid dangerous consequences, it is important to constantly replenish the need for iron by eating foods high in iron content.

The golden mean is what is important when it comes to the iron content in the body of a healthy person. Normally, this microelement is allocated only 4-5 grams, but its role is colossal.

Surely you know that iron is simply necessary for humans and cannot be replaced by anything. It is involved in the process of hematopoiesis and oxygen transport to all cells of the body as part of hemoglobin. In addition, iron is involved in the synthesis of cellular enzymes, generates a magnetic field and electromagnetic impulses in nerve cells, and promotes tissue formation. A normal level of this metal gives the body the strength to resist stress, fatigue, drowsiness, supports immunity, brain function and thyroid gland. And what is important, and for you and me, it is even very important to maintain skin and muscle tone.

If the hemoglobin level is normal, then there is no painful craving for sweets

The role of iron in the body

Daily iron requirement

The daily requirement of iron is individual for everyone and depends on the person’s health and lifestyle. For intense physical activity the need increases. The table below shows averages for different categories of people.

Ideally, any healthy body should have an iron supply (300–1000 mg for women and 500–1500 mg for men). In reality, most people have a reserve of this microelement at the lower limit of normal, or completely absent.

P foods containing large amounts of iron table

The table shows only those foods that contain the highest amount of iron. The share of iron is given in grams per 100 grams of product.

If we are talking about a lack of something, then it is already clear that this does not bode well. There are two stages of iron deficiency: latent stage And anemia stage.

For latent iron deficiency The level of hemoglobin in the blood is normal and there are no clinical symptoms of iron deficiency, however, tissue reserves of iron are inexorably falling, and the activity of iron-containing enzymes is gradually decreasing. In addition, adults are characterized by a compensatory increase in iron absorption in the intestine.

At iron deficiency anemia the following clinical symptoms are observed:

1. depletion of iron reserves in the body;
2. the decrease in the saturation of red blood cells with hemoglobin is significantly reduced, which leads to their hypochromia, in other words, red blood cells lose color;
3. dystrophic changes occur in organs and tissues;
4. an increased amount of protoporphyrin is observed in erythrocytes;
5. decrease in the level of hemoglobin in the blood and its production.

Symptoms of anemia

When should you pay attention to your condition and what hints from your body should you use to think about a possible iron deficiency? If you are worried about systematic fatigue for no apparent reason and at the same rhythm of life as always... There is a rapid heartbeat, shortness of breath with light exertion. Muscle weakness, tinnitus, headaches. Visually, others may notice the pallor of the face. Hair loss, brittle nails, and dry skin also often increase. More pronounced symptoms are also possible, such as cracks in the mucous membranes in the corners of the mouth, redness of the tongue. It all depends on the severity and duration of the deficiency. It should be noted that you should not self-medicate and take medications on your own without examination. This is because an excess of iron, like its deficiency, can quite realistically cause serious harm, namely, disrupt the functioning of internal organs. Only a doctor can make a diagnosis based on tests and prescribe the right dosage specifically for your case.

The human body is able to absorb approximately a tenth of the incoming iron. There are some factors that can be influenced that reduce the absorption of iron in the intestinal lumen that should be taken into account. This is precipitation by phosphates, phytates and antacids. Soy proteins, albumin, and ethanol (taken orally or given by injection) reduce iron absorption. As for milk, its proteins also have a detrimental effect on Fe absorption. Tea and coffee significantly reduce iron absorption due to their caffeine content. Phytic acid contained in the seeds of cereals, legumes and oilseeds reduces the absorption of iron. In order to neutralize the effect of phytate on iron absorption, ascorbic acid or meat should be included in the diet. Plant fibers other than cellulose can also reduce iron absorption.

Large oral doses of ascorbic acid, as well as citric acid, have a positive effect. succinic acid, sugar. Absorption increases in the presence of poultry or beef.

Note that the most easily absorbed iron for the human body is found in plants!

Video: Iron and body energy

Conclusion

Proper and balanced nutrition is daily work on your health. But this is the only way to best provide your body with all the necessary vitamins, minerals and trace elements. No the best way than getting iron from foods. And, of course, do not forget about regular physical activity.

Be sure to read about it

Hello everyone! Let's talk today about iron in foods, which we so need to maintain our vital functions.

Surely everyone knows from childhood that iron is essential element, without which the existence of life is impossible.

It is an essential mineral that forms the blood component hemoglobin.

Hemoglobin is a special protein found in red blood cells. It is thanks to him that the blood has a red tint.

Its main function is to transport water and oxygen to organs throughout the body. A deficiency of hemoglobin means that there are not enough helpers in the blood that help distribute oxygen.

This is why people with iron deficiency feel constantly tired.

To function properly, the body must maintain healthy levels of iron at all times.

If you find yourself deficient in it, you can correct this problem by adjusting your diet.

From this article you will learn:

But you shouldn’t expect instant results immediately after you supplement your diet with iron-containing foods.

The blood restoration process takes four to six weeks. Give your body at least one to two months to replenish its iron stores.

Symptoms of iron deficiency

• chronic fatigue
• retarded physical and mental development in children
• low school performance in children
• inflammation of the tongue (glossitis)
• problems regulating body temperature
• low immunity

Who needs hardware?

Everyone needs iron, but there are categories of people who are especially susceptible to decreased hemoglobin levels and have:

• pregnant women;
• women during menstruation;
• children of all ages;
• aged people;
• people recovering from illness.

These people need to be converted Special attention on their diet and make sure that they get enough iron to allow their body to restore its hemoglobin levels on its own.

Iron content in food

Fruits rich in iron

Now let's look at the 10 fruits richest in iron:

• Dried apricots

For prevention, you can take vitamins with iron.

You can buy high-quality vitamin complexes with iron in chelated forms. Here

During treatment with iron supplements, it is worth remembering that sometimes an increase in the amount of hemoglobin is observed no earlier than after a month of treatment.

Also, during treatment, it is important to take into account not only the normalization of hematological parameters (hemoglobin, red blood cells, color index), but also the restoration of the concentration of iron in the blood serum and its adequate reserves in the depot organs (liver, spleen).

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Photo @ zoomteam

Iron is an important trace element for our body, which is largely involved in the construction of hemoglobin and the transport of oxygen to organs with its help. As we said earlier, daily requirement in 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 foods and animal foods.

Below we present 10 foods that are especially rich in iron and are beneficial 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 found in it in a divalent form, which is almost completely absorbed in our body. The iron content in the liver depends on the type of meat, and the darker it is, the more of the microelement we need it contains:

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 third position is pig liver, which contains 12 mg of iron,

Chicken liver contains 8.6 mg of iron,

Beef liver is less rich in iron and contains 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 cereal crops and contain 16 mg of iron per 100 g of product. For comparison, cereals 100g of product 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 100g).

Pumpkin seeds contain up to 12.1 mg of iron, but in addition, the seeds contain vitamins A, D, E, K, B vitamins, large quantities of vitamin E (has a powerful antioxidant effect), as well as folic acid and minerals. They are usually added to muesli, but can also be mixed into salads or added to soups.

4.Sesame (10 mg of iron per 100g).

10 mg of useful iron is contained in 100 g of sesame, which also contains vitamin 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. Capsicum fruits (up to 8.6 mg per 100g).

Soybean is the richest in iron and contains up to 8.6 mg per 100 g of product, however, the calcium it contains reduces the absorption of iron in the body, so it is better to consume its seeds together with vitamin C. Dried lentil fruits contain iron from 6.9 mg, which is 3 times higher than that of a canned product. Other leguminous fruits also contain iron, but in smaller quantities:

Red beans - 6.8 mg iron,

White beans - 6 mg,

Peas - 5 mg iron.

6. Flaxseeds (up to 8.2 mg of iron per 100 g of product).

It has long been known that flaxseeds contain many 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 100g of product.

7. Amaranth (7.6-8 mg per 100g).

Amaranth, similar to grain crops, contains a fairly high level of iron - up to 8 mg, and its leaves are actively used both fresh and for preparing hot dishes (for example, added to soups), and dried leaves are also used. The 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 their 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 consumed either dried separately or 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 100g of product, and the dried form of iron contains even more. This is how chanterelles differ from other types of mushrooms; for example, champignons supply only 1 mg of a valuable microelement.

10. Chicken eggs (2.7 mg per 100 g of product).

Egg yolk is a good supplier of iron and valuable microelements, essential amino acids, B vitamins. A quail eggs iron contains slightly more and amounts to 3.2 mg.

Separately, we can highlight the spices and herbs that we are used to adding while cooking. And since we use a fairly small amount of them for cooking, but if we consider it per 100g of product, the iron content in them is much higher than in all of the above products. The leaders among spices and herbs are:

Cardamom-100 mg per 100g product,

Parsley-97.8 mg per 100g of product,

Green mint - 87.5 mg per 100g 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 foods of plant origin, iron is in trivalent form, which is poorly absorbed. Therefore, include vitamin C-containing vegetables in your diet, 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.