One of the most essential microelements for the functioning of the human body is iron. Its atoms travel through blood vessels, like tugboats, catch oxygen and deliver it from the lungs to human tissues and organs, and pull carbon dioxide back. This process is continuous. “Downtime” and “empty” are not provided for by nature.
Heme and non-heme iron
There is a direct relationship between iron deficiency and lack of oxygen, which leads to impaired body functions. Decreased immunity, insomnia, fatigue, dry skin and mucous membranes, weakened mental abilities - all this is the result of hypoxia. However, if you have such symptoms, you should not try to swallow nails or drink rusty water. Iron of inorganic origin can harm human health: the blood becomes thicker, blood vessels become clogged and clogged, and the process of formation of all kinds of stones is activated.
A person can only digest organic substances. He acquires a sufficient amount of “iron” substance by eating foods containing iron (the daily norm for a person is 10 – 15 mg). Organic iron comes in two types:
- Heme iron is found in foods of animal origin, and is so named because it is part of animal hemoglobin, so it is easily absorbed by humans.
- Non-heme iron is found in plants. It is perceived much worse. Of all the metal received with food, only a tenth ends up in hemoglobin. Plant foods high in iron are recommended to be combined with other foods containing vitamin C or B 12.
What foods contain iron?
So, to have “iron” health, you need to eat right. Proteins, fats, carbohydrates, vitamins, microelements in foods allow you to make a balanced diet. In terms of iron content (per 100 g of product), the leading position is occupied by meat and offal:
- liver (pork 20 mg, chicken 17 mg, beef 7 mg);
- heart (beef 5 mg, pork 4 mg);
- meat (rabbit 4.5 mg, beef 3.5 mg, lamb and veal 3 mg, pork 1.8 mg, chicken and turkey 1.5 mg).
- shellfish almost 30 mg;
- mussels 7 mg;
- oysters 6 mg;
- sea bass 2.5 mg;
- tuna 2 mg;
- mackerel and pike 1.7 mg each;
- river perch – 1.2 mg
- sprats and canned mackerel 4.5 mg;
- canned mackerel 3 mg;
- black caviar 2.5 mg.
Egg yolk also rich in iron:
- chicken 4 mg;
- quail 2 mg.
Add to list plant products includes:
- cereals (buckwheat 7 mg, oatmeal 6 mg, rye 4 mg, corn 3 mg);
- legumes (lentils and beans 7 mg each, peas 1.5 mg);
- vegetables and herbs;
- fruits;
- berries (dogwood 4 mg, cherries and raspberries 1.5 mg each, strawberries 1 mg);
- nuts;
- seeds (pumpkin 8 mg, sunflower 5 mg).
Separately worth noting dried fruits:
- dried apples and pears 5-6 mg;
- dried apricots 3.2 mg;
- prunes 3 mg.
Which meat has more iron?
Without getting involved in the eternal dispute between meat eaters and vegetarians, it should be noted that meat is very useful product. In addition to taste and a feeling of fullness for a long time, it supplies the human body with mass useful vitamins and substances, including iron. If we talk about meat food in general, meaning any dish prepared from products of animal origin, then it is quite appropriate to call pork liver the most iron-containing, 100 g of which contains up to 150% of the daily requirement.
If we approach the culinary issue pedantically and classify the liver as an offal (which it is), then the actual meat products containing iron are prepared from the striated muscles of the animal. In this case, the largest amount of organic iron is present in (100 g contains 30% of the daily requirement required by a person). The iron content in veal is slightly lower, but it is absorbed almost completely. In addition, veal and rabbit are considered the healthiest dietary meats (minimal saturation with fat and maximum saturation with protein).
Which fish has a lot of iron?
Proper nutrition involves including fish products in your diet. If we talk about organic metals, the most “iron” fish are perch, tuna, mackerel and pike. The remaining inhabitants of the sea and river depths: pollock, pink salmon, capelin, saury, herring, horse mackerel, carp, bream, pike perch, etc. are significantly inferior to the leaders (from 1 mg or less). Microelements have the ability to retain their properties during heat treatment and preservation, so canned fish are excellent sources of iron in products, and are in no way inferior to freshly prepared dishes.
Vegetables rich in iron
The nutrients, vitamins and minerals contained in vegetables, plus a high amount of fiber and low fat content make them kings on the table of any raw foodist. Vegetables can be used to prepare hot dishes and cold appetizers, desserts and drinks. They can be salted, pickled and canned. One of the advantages of vegetable crops is the ability to eat them raw.
During any processing of products containing iron, it is retained in unchanged quantities, although it is not the main feature of vegetables. In 100 g of iron-containing Jerusalem artichoke itself there is 3.5 mg of this organic metal. Second place on the “iron” pedestal belongs to asparagus – 2.5 mg, chard and garlic receive “bronze” for 1.7 mg. The rest of the vegetable fraternity applauds the winners beyond the 0.8 mg line.
Which fruits have a lot of iron?
Fruit orchards delight the eye with beauty during the flowering period and provide delicious fruits rich in microelements. It cannot be said that fruits are iron-rich foods. Its maximum content is 2.5 mg in persimmons, apples and pears, 1.6 mg in passion fruits, and 1 mg in dates. Often, to the question “what foods have a lot of iron?”, the answer is “apples”. However, the reality is that to get 100% of the daily requirement you will have to eat from 40 to 70 fruits per day. The value of fruits lies in vitamins C and B 12, which contribute to better absorption of iron.
Which greens have a lot of iron?
Upper part herbaceous plants called greens and used in cooking as a seasoning, thanks to the essential oils. Nature has endowed green garden crops harmonious combination of organic iron with and folic acid for better absorption. However, to satisfy daily requirement, a person will need a whole armful of greens.
Iron-Rich Greens:
- bay leaf 43 mg;
- spinach 13.5 mg (practically not digestible due to the oxalic acid it contains);
- parsley, dill, peppermint 6 mg each;
- basil 3 mg;
- cilantro and celery 2 mg each;
- green onions 1 mg;
- salad 0.5 mg.
Which nuts have a lot of iron?
The hard shell and edible kernel are what a nut is in cooking. From the point of view of health and longevity, a lot of useful substances, organic microelements and vitamins are hidden under the shell. With anemia, heavy physical or mental stress, strict diet or severe blood loss, you should definitely include nuts rich in iron in your diet:
- super leader among “hard nuts” and “iron” products – pistachios 60 mg;
- pine nut (in the scientific sense, it is the seed of the pine pine tree) 5.5 mg;
- peanuts (from a botanical point of view they are legumes) 5 mg;
- almonds and cashews 4 mg;
- hazelnuts 3 mg;
- walnut 2 mg.
Which cheese has more iron?
Cheese contains iron in small quantities:
- Kostroma, Dutch, Poshekhonsky, Roquefort, cheddar 1 mg each (per 100 g of product);
- Parmesan and Swiss 0.8 mg;
- mozzarella and roquefort 0.5 mg.
In addition, this nutritious product is made from milk. It contains a lot of calcium and magnesium, which are beneficial for humans, but interfere with the absorption of iron. Thus, the human body does not perceive an already small amount of this microelement, so it makes no sense to use cheese as a source of iron.
Foods that lower blood iron
One of the reasons for an “overdose” of organic metal is foods containing iron consumed in excess. The consequences can be very dangerous and serious diseases. Simple, non-drug and completely effective way adjust the amount of iron - eat foods that reduce its amount in the blood:
- Purple and blue fruits and berries containing substances that can bind free iron molecules.
- Pickled vegetables, cooked without salt and rich in lactic acid, remove toxins.
- Boiled rice, previously soaked to remove starch and sticky substances, acts as an adsorbent in the body.
- Bread and pasta produce a large amount of fiber, from which excess undigested iron is removed through the intestines.
What foods interfere with iron absorption?
Anyone who suffers from anemia or, on the contrary, is trying to reduce the level of organic metal, should know which foods interfere with the absorption of iron:
- Milk and dairy products containing calcium.
- Tea, which contains tannins, and coffee.
- Fats with a large amount.
In second place is molasses, it contains 19.5 mg of iron per 100 grams. These products are of plant origin. Among the products of animal origin, pork liver can be distinguished. Its use will quickly increase hemoglobin. There are 19 mg of iron per 100 grams of pork liver. These products are necessarily included in any diet aimed at increasing hemoglobin levels in the blood. They can rightfully be called leaders in iron content.
Iron in different foods
Such a vital trace element as iron is found in seaweed and brewer's yeast. Its content in these products is 16 mg and 18 mg, respectively. It is worth noting that iron is better absorbed from animal derivatives. A product containing the most iron may turn out to be less useful if the iron in the body is absorbed in a small proportion. For people suffering from low hemoglobin, it is very useful to regularly consume black caviar, seafood, meat of any kind, kidneys, and lungs.Among products of plant origin, it is better to give preference to cocoa, pumpkin, beans, buckwheat, lentils, fresh mushrooms, blueberries, black currants, sesame, and halva. The only drawback of “plant” iron is its poor digestibility.
For those who prefer fruits and vegetables, you can opt for cauliflower, almonds, strawberries, spinach, bananas, apricots, beets, apples and peaches. The amount of iron in these products varies from 5 to 10 mg per hundred grams of product.
Semolina, green onions, melon, potatoes, rice, and barley will also help increase the level of hemoglobin in the blood. However, the iron content in them is not so high - only from 2 to 5.5 mg. These products are more suitable for maintaining iron levels in the body, that is, for prevention purposes.
When consuming an iron-rich product in order to increase the level of this microelement in the body, you should limit the amount of dairy products in the menu. After all, calcium is known to interfere with the absorption of iron. At least one iron-containing product should be included in the daily menu of any person.
Red meat is rich in iron
Iron is the central part of hemoglobin, the protein that carries oxygen from the lungs to the rest of the body. Iron deficiency is the main cause of iron deficiency anemia and is especially common in young women and children. At the same time, the supply of oxygen to the body’s cells is limited, which does not allow them to function normally and leads to muscle fatigue, lethargy, and decreased immunity. On the other hand, excess iron causes intoxication, which can lead to various complications and even death. Iron is usually absorbed from foods, but can also be obtained in the form of dietary supplements. Combination iron-rich foods, such as meat, vegetables, fruits and whole grains, will help meet the daily requirement of this element and maintain healthy levels of iron in the body.
What foods contain iron?
There are two types of dietary iron – heme and non-heme. Heme iron is found in animal sources, including red meat, chicken and fish, while non-heme iron is found in fruits and vegetables. The body absorbs iron of animal origin more efficiently than the plant form of iron - heme iron is absorbed from 15 to 35%, non-heme iron - from 2 to 20%.
The recommended intake of iron depends on age and gender and is for men aged 14 to 18 years - 11 mg per day, over 19 - 8 mg, for women from 14 to 18 years - 15 mg, from 19 to 50 - 18 mg , over 50 – 8 mg. Since a vegetarian diet contains only non-heme iron, the recommended daily norm iron for vegetarians is 1.8 times higher. The upper limit of iron intake for healthy people is 45 mg per day.
Meat and seafood
Lean red meats such as beef and lamb and organ meats such as liver are very good sources of iron. Moreover, the darker the meat, the more iron it contains. Thus, veal liver contains 14 mg of iron per 100 g, pork – 12, chicken – 8.6, beef – 5.7. This is followed by beef (3.2), lamb (2.3), turkey (1.8) and pork (1.5). Dark chicken meat contains 1.4 mg of iron, light chicken contains 1 mg.
Seafood, especially shellfish, is also rich in iron. Mussels contain 6.8 mg of iron per 100 g, oysters - 5.7, sardines (canned) - 2.9, shrimp - 1.7, tuna (canned) - 1.4.
Dried fruits such as dried apricots (4.7 mg), prunes (3.9) and raisins (3.3) also supply the body with iron. Dried peaches (3) and dates (2.2) also contain iron.
Bread and cereals
IN rye bread contains 3.9 mg of iron per 100 g, wholemeal bread contains 2.5. Eating cereals also enriches the diet with iron. Thus, wheat bran contains 10.6 mg of iron, buckwheat – 7.8, oatmeal– 3.6, corn and millet cereals – 2.7 each.
Vitamin C significantly increases the absorption of plant iron. So if you need to increase your iron intake, be sure to drink and eat foods that contain this vitamin. In addition, vitamin C is found in many iron-rich fruits and vegetables. Animal iron also significantly improves the absorption of plant iron, so eating meat and fish along with iron-containing vegetables will enrich your diet with iron.
Substances such as polyphenols, phytates and phytates, which are found in coffee, tea, cola, chocolate, grape juice, red wine, dairy products and whole grains, reduce iron absorption. Therefore, you should try to avoid consuming these substances along with iron-rich foods if you need to increase your iron intake.
Cooking in iron is in a good way increasing the amount of iron in foods. This is especially true for cooking acidic foods; the iron content in such products can increase 30 times.
Food contains many beneficial substances that the human body urgently needs throughout life. The same applies to iron, a microelement responsible for the level of hemoglobin in the blood.
Role in the human body
What does this microelement affect and what is reflected in:
- is part of hemoglobin;
- is an integral part of cell protoplasm;
- ensures tissue respiration processes;
- affects the level of erythrocytes (red blood cells), which transport oxygen through the blood through the vascular system, delivering it to all parts of the body.
Attention! This microelement is vital for the body; it is necessary to carefully monitor its level in the blood.
What does iron deficiency cause?
Iron deficiency leads to the following violations in the functioning of the body:
- decrease in the number of red blood cells (and they are the ones that carry oxygen). With iron deficiency, anemia (anemia) develops in the body;
- change in taste sensations;
- geophagy (perverted food preferences) - for example, small children often eat sand, chalk, earth;
- dryness of the mucous membrane of the tongue, the appearance of cracks and irregularities on it;
- neurology (tearfulness, short temper, hysteria);
- dizziness and headaches;
- tachycardia;
- belching;
- difficulty swallowing;
- dyspnea;
- paleness and flaking of the skin;
- flatulence;
- muscle weakness;
- pale face;
- numbness of body parts;
- decreased concentration of thinking and memory;
- chronic fatigue;
- developmental retardation in children;
- chills, fever;
- frequent colds;
- gastrointestinal diseases (erosive gastritis, enterocolitis, etc.);
- rheumatoid arthritis;
- fragile and brittle hair and nails;
- malfunctions of the thyroid gland, etc.
Iron overload and symptoms
Excessive content of this microelement in the human body is fraught with consequences:
- decreased blood pressure;
- kidney inflammation;
- diarrhea (sometimes bloody diarrhea);
- with excessive treatment with iron-containing drugs - constipation (due to the fact that hydrogen sulfide binds with iron and intestinal motility is weakened);
- vomiting, nausea, heartburn;
- damage to the mucous tissue of the intestinal lining;
- loss of appetite and loss of muscle mass;
- dizziness, weakness, fatigue;
- arthritis;
- diabetes;
- skin pigmentation;
- heart disease;
- atherosclerosis;
- central nervous system paralysis;
- weakened immunity;
- increased likelihood of infection;
- increased risk of tumors.
Attention! With excess iron, a deficiency of calcium, chromium, zinc and copper occurs. An imbalance of micro- and macroelements develops, which worsens the condition of the body as a whole.
Daily consumption rates
Distribution in the body
Attention! Physiological reserve refers to the reserve deposited in the bone marrow, spleen, and liver. Various glandular balance failures lead to emergency consumption of the reserve.
To maintain the ratio at the correct, healthy level, it is necessary to regulate nutrition and the range of foods consumed, and also take a blood test for hemoglobin at least once every six months.
Keep in mind that women lose iron in huge amounts (about half as much as men). Especially during pregnancy in the 2nd and 3rd semesters, as well as during menstruation. The daily diet should provide the body with iron in the following quantities:
Attention! Minimum quantity iron entering the body per day - 20 mg (pregnant women - at least 30 mg). With less quantity, a shortage will begin.
Iron-rich foods
Iron can be found in large quantities in foods such as:
- pork liver;
- beef kidneys, liver and heart;
- wholemeal flour;
- oatmeal;
- oysters;
- raw shellfish;
- egg yolks;
- dried peaches;
- beans;
- asparagus;
- nuts.
| Name | Content, mg/100 g of product |
| Beef liver | 9,00 |
| Beef kidneys | 5,97 |
| Beef heart | 5,96 |
| Chicken heart | 6,30 |
| Chicken liver | 8,60 |
| Beef lungs | 10,00 |
| Rabbit meat | 3,32 |
| Horse meat 1 category | 3,09 |
| Beef brains | 2,61 |
| Mutton | 2,10 |
| Pork is fatty | 1,94 |
| Dried porcini mushrooms | 34,00 |
| pumpkin seeds | 14,00 |
| Sesame seed | 11,40 |
| Hazelnuts | 3,02 |
| Walnuts | 2,30 |
| Beans | 5,60 |
| Lentils | 11,90 |
| Peas | 6,80 |
| Beans | 6,00 |
| Brewer's yeast | 18,00 |
| Cocoa powder | 14,78 |
| Halva | 6,40 |
| Syrup | 19,40 |
| Sea kale | 16,20 |
| Cod liver | 1,89 |
| Canned fish | 2,47 |
| Horse mackerel | 1,15 |
| Squid | 1,10 |
| Almond | 4,40 |
| Black currant | 5,30 |
| Dried apricots | 4,70 |
| Blueberry | 7,00 |
| Buckwheat | 6,14 |
| Oatmeal | 3,93 |
| Rice groats | 1,03 |
| Semolina | 0,94 |
| Millet cereal | 2,74 |
| Barley groats | 1,80 |
| Wheat flour | 2,11 |
| Rye flour | 3,53 |
| Wheat bread 1 tbsp. | 1,88 |
| Wheat grain bread | 4,81 |
| Rye bread | 3,90 |
| Chicken eggs | 2,48 |
| Hard cheese | 1,20 |
| Processed cheese | 0,87 |
| Brynza, cottage cheese | 0,46 |
| Apples | 2,26 |
| Raisin | 3,06 |
| Cauliflower | 1,40 |
| Strawberry | 1,20 |
| Brussels sprouts | 1,29 |
| Onion | 0,82 |
| Green onion | 1,00 |
| Potato | 0,90 |
| Carrot | 0,70 |
| Apricots | 0,73 |
| Grapefruits, oranges | 0,32 |
| Tomatoes | 0,95 |
| Melon, watermelon | 1,00 |
| Kohlrabi and cabbage (white, red) | 0,60 |
When planning your menu, remember that the iron content of foods should be taken as a guide. The balance of a microelement in the body depends not only on external nutrition, but also on the specific metabolism of a particular person’s body. Get checked regularly, take tests and adjust your diet.
Human health largely depends on the ratio of microelements that enter the body with food. They are also called “metals of life.” Iron occupies a special place among these substances. It is interesting that men have more of this iron: on average, their blood cells contain about 2 g of iron, while women have about 1.6 g. What follows from this, except that women and men are different in everything, even in “ body chemistry"? A simple practical conclusion: men should consume less iron than women - 8-15 mg of this element per day. Women, due to regular blood loss, need twice the daily dose of iron. But both of them should know which foods contain iron.
Why does a person need iron?
Iron is responsible for several important functions our body. The list above does not exhaust them, but they top it in importance.
Saturation of cells with oxygen. All cells in our body require a continuous supply of oxygen. In the blood, this is done by red blood cells. They contain a special protein - hemoglobin, which contains iron.
Energy production. Almost all cells human body burn calories to get energy. Iron is also involved in this process. If there is a lack of it, disruptions occur in the process, which are accompanied by muscle weakness and a state of general fatigue.
Participation in work immune system body. This trace element promotes the formation of immune cells, main task which is to protect the body.
Products containing iron. How to use it correctly?
Animal or plant food?
There are many excellent sources of iron among plant foods. A serving of some of them can provide more than 10% and even a third of the daily need for this microelement (soybeans can do this by 40%!). Plus, dishes made from plant products are usually lower in calories than meat ones.
The best suppliers of iron from plant foods are legumes (soybeans, beans, peas), as well as leafy green vegetables. Selected spices (thyme, sesame), dishes from wheat bran, whole grain flour, buckwheat, wheat groats, oatmeal and dried fruits also contain it in sufficient quantities. However…
Meat contains the most iron!
Firstly, there is a higher concentration of iron in animal products. For example, a serving of lamb, beef or sardines contains up to 2 mg of this element, and rabbit, turkey, beef and pork liver - approximately 3 mg. Significant amounts of iron can be obtained from fish and egg yolks.
Secondly, iron in meat is absorbed better. And in order to increase the percentage of absorption of this microelement from plant products by the body, you should diversify your table with dishes with a high content of vitamin C and B vitamins. In other words, eat an apple with your steak and pour orange sauce on your salmon steak.
Thirdly, “meat” iron is quite resistant to heat treatment, as opposed to vegetable. Whole grains, for example, can lose about 75% of their composition during flour production.
It is also worth noting that some of the iron can “leave” into the water in which food is cooked. Thus, spinach leaves boiled for three minutes lose almost 90% of it. To minimize such losses, it is advisable to reduce the cooking time of plant foods and use less water.
Surprisingly, cast iron cookware can, on the contrary, “add” iron to food. We are talking about a very tiny amount. However, the healing effect of using cast iron pans has been proven by scientific research.
However, it should be borne in mind that this issue is even more complex than we think. Research recent years indicate that eating celery for several weeks helps restore iron balance as well as, or even better than, meat.
REMINDER: WHAT FOODS CONTAIN IRON?
There is a lot of iron in animal products, especially those with blood: well-cooked pieces of meat, fried or boiled from very fresh beef, offal, fish and seafood (especially shrimp), poultry (especially white chicken).
In foods of plant origin, the most iron is found in green vegetables and legumes: soybeans, lentils, spinach, etc., tofu, sesame seeds, chickpeas, beans, olives, chard and beets, tomatoes and baked potatoes with skin, pumpkin and onions , dried mushrooms. There is a lot of iron in buckwheat porridge, fruits and berries: apples, plums, bananas, pomegranates, pears, peaches, persimmons, black currants, cranberries, blueberries, strawberries, dried fruits.
Risk of iron deficiency anemia. Symptoms of iron deficiency
Children are also at risk of developing iron deficiency, especially for children under 2 years of age and adolescents during periods of active growth.
Endurance exercise can lead to a loss of 50% of iron stores if care is not taken to replenish this element in the body daily. And some gastrointestinal problems (for example, gastritis) do not allow it to be absorbed properly.
Iron levels decrease during blood loss, in young children and during active growth, during strength training and gastrointestinal diseases.
Symptoms of iron deficiency:
- Tiredness, shortness of breath, interruptions in heart function, headaches and dizziness (even fainting), irritability, absent-mindedness syndrome, increased sensitivity to cold.
- Decreased appetite, nausea, loose stools. With progressive anemia, perverted appetite and sense of smell are observed.
- Menstrual irregularities, especially in teenage girls.
- Decreased immunity.
- Cracks on the lips and tongue, brittle nails.
Compatibility with other nutrients
Vitamin C
Consuming vitamin C in combination with iron-containing foods optimizes the absorption of the microelement by the body. Just 50 mg of this vitamin, taken from, for example, half a grapefruit, can triple the absorption of iron. Note that this effect applies more to the “plant” than to the “meat” metal of life.
Vitamin A
A lack of vitamin A can negatively affect the formation of hemoglobin, but this deficiency must be truly significant.
Copper
Copper helps mobilize iron stores in the body for their further work in blood cells and more. Legumes are rich in both iron and copper. Therefore, dishes made from them are best suited for quickly replenishing the reserves of these elements in the body.
Calcium
Calcium and iron compete for absorption in the intestine. Therefore, with low hemoglobin, buckwheat cooked not with milk, but with water, is preferable. And without sugar (it is also a ferrum blocker).
A sufficient amount of folic acid is especially important for the absorption of iron by pregnant women.
Some foods slow down the absorption of iron in the stomach and intestines. For example, if it is deficient, you should not drink black tea and coffee after meals.
Excess iron in the human body
An excess of an element leads to no less complex consequences than its deficiency. When oversaturated with it, the skin acquires a jaundiced tint, heart function is disrupted (arrhythmias), the liver enlarges, people feel a loss of strength, dizziness, and skin pigmentation is observed.
It is very rare that excess iron enters the human body through food, since the body itself regulates the intensity of its absorption. But the special ones food additives and some medications can easily cause an excess of it. Therefore, they should absolutely not be used unless absolutely necessary and without the consent of a doctor.
The cause of excess iron may be a hereditary predisposition to excess iron accumulation. This is a fairly common disease, although it is difficult to diagnose. Such people should reduce the amount of foods high in iron in their diet.