Iron content in banana. What foods are best for absorbing iron?

Foods with the highest iron content are meat, cereals and legumes, but iron is different. This mineral is of several types: in food plant origin- non-heme, in the animal - heme. The second type is absorbed twice as easily.

In addition, the amount of assimilation is affected by the valence of iron - two or three. Trivalent iron is converted to ferrous, and only after that it participates in the work of the body. Therefore, it is better to use iron-containing products with a divalent value or in combination with ascorbic acid - it accelerates the conversion of valency.

Daily allowances for adults and children

Where is iron found and in what foods? The daily iron requirement varies depending on gender, age, energy needs, and other factors. So, vegetarians need to increase the dose by 1.8-2 times, since vegetables and fruits contain non-heme iron.

Blood donors, women, especially during pregnancy and breastfeeding, need large doses of iron, since a significant part leaves with the blood, as well as during the development of the fetus and then - the nutrition of the baby.

For children, adolescents and adult men experiencing moderate physical and mental stress, the norm is up to 15 mg per day. The table indicates the approximate level of iron requirements for different groups of people.

Table - Average daily intake of iron for children and adults

With the following factors, the need for iron increases:

• smoking;
• drinking coffee, tea, cola, alcohol;
• increased physical and mental stress;
• vitamin B deficiency;
• vegetarian diet;
• donation;
• diseases associated with bleeding;
• postoperative periods.

In combination with some elements that weaken the mechanisms of ferrum absorption, it is necessary to emphasize foods rich in iron in the menu. This is primarily calcium (dairy products) and manganese (almonds, hazelnuts, peanuts, pistachios, coconut, beets, carrots, onions).

But these substances, on the contrary, help the body absorb iron faster:

• B vitamins- cereals, legumes, leafy vegetables;
• vitamin C - citrus fruits, sweet peppers, rose hips, black currants;
• lemon acid- cherries, mountain ash, gooseberries, peaches, plums, tomatoes, black currants;
• rutin - citrus fruits, buckwheat, plums, grapes, apricots, garlic;
• - aged wines, black bread.

"Revision" menu: choose products containing iron

What foods contain iron is no secret. Foods containing iron include all types of meat, some types of poultry, fish and seafood, certain vegetables and fruits, legumes and cereals. Moreover, if we are talking about animal food, then in different parts of the same product, the indicators of the mineral content differ.

Meat, liver and offal

Meat contains heme iron, which is absorbed by 20%. Thus, in order to get 15 mg of iron from meat, you need to eat a serving containing 75 mg of the mineral. Preferably chilled rather than frozen meat, since at lower temperatures the beneficial substances break down, there is less iron left for the body to absorb. Muscle tissue is not the most iron-rich "site". What kind of meat is better for people with a deficiency of ferrum, can be seen from the table.

Table - Iron content in various types of meat

High-quality sausages also contain iron, but they cannot be considered as a source of the mineral. The concentration is too low due to the abundance of flavors and preservatives. The more fat content of meat, the less iron. Interestingly, the liver of animals, birds and fish contains much more iron than the pulp, as can be seen from the table.

Table - Iron content in various types liver

Pork liver, although at the top of the list of foods high in iron, is poorly digested. The reason is the high fat content. If we talk about offal, then there is iron in beef kidneys, heart, tongue, brains. Please note that the liver and offal can cause allergies. Therefore, it is better to limit their consumption to one serving per week, and eat meat pulp or plant products on other days.

Bird

Poultry meat is included in the list of foods containing iron, but white meat (chicken, some parts of turkey) contains it in a smaller amount, which is reflected in the table.

Table - Iron content in poultry

Obviously, if you look for products containing iron and increasing hemoglobin among birds, it is more profitable to stop at the goose. But keep in mind that due to the high fat content, this bird cannot be classified as a dietary product, which means that the portion should be limited.

Fish and seafood

Fish products contain little fat, so iron from them is absorbed faster. In addition to fish, the mineral is found in kelp, shellfish and other seafood. What to focus on, the table will tell. When calculating portions, consider: sea ​​kale contains iron in non-heme form, that is, it needs twice as much.

Table - Iron content in fish and seafood

Vegetables

• spinach - 13.51 mg per 100 g;
• cauliflower - 1.4 mg per 100 g;
• carrots - 0.7 mg per 100 g;
• eggplant - 0.4 mg per 100 g.

Although vegetables are not suitable as a source of ferrum, many of them contain vitamins and acids that contribute to its absorption. Use them as a garnish.

Fruits, dried fruits, berries

Dried fruits and berries are much healthier for iron than fresh ones. But in addition to the mineral, the content of sugars in dried fruits is increased, so do not abuse it. What fruits to pay attention to, the table will tell.

Table - Berries, fruits, drying with high iron content

The table shows that a fresh apple, contrary to popular belief, is not so rich in iron. But it has acids that help it to be better absorbed - citric, succinic, ascorbic.

Legumes

Legumes are one of the richest plant sources of iron, as the following table confirms. But it's non-heme iron. In addition, these cultures contain large amounts of magnesium, which interferes with iron absorption. To regulate this moment, legumes should be eaten with fresh vegetables rich in vitamin C.

Table - Which legumes have the most iron

Cocoa powder also boasts a high content of ferrum - 100 g of cocoa beans contain 22 mg of the trace element. But a chocolate bar or drink is a poor source of the mineral because it contains sugar. And milk is also added to the drink, which interferes with absorption due to calcium.

Cereals, cereals and cereals

Cereals are a sure source of the mineral, as the following table confirms. Traditionally, to increase hemoglobin, they use bran, oatmeal, buckwheat. Due to the content of B vitamins, iron is absorbed faster, but to fully satisfy the body's need, eat cereals as side dishes for meat dishes. Iron from rice is absorbed more slowly, so choose other types of cereals instead.

Table - Which cereals have the most iron

Nuts and seeds

Walnut kernels contain non-heme iron. A serving should not exceed one handful per day, since, in addition to a valuable mineral, the products contain hydrocyanic acid and other substances that can lead to poisoning. As can be seen from the following table, it is more profitable to eat hazel from nuts and seeds for the sake of iron. But this product is seasonal, and you can’t get it everywhere.

Table - Ferrum content in seeds and nuts

Mushrooms

Mushrooms are rich in iron regardless of the variety (chanterelles, whites, volushki), but in a non-heme form. The values ​​are:

• dried - 4.1 mg per 100 g;
• fresh - 0.5-1.3 mg per 100 g.

In some cases, the use of mushrooms should be limited or excluded. Among the contraindications:

• age up to three years;
• pregnancy and lactation;
• unknown origin of mushrooms.

Milk

Fresh milk and its derivatives also contain iron, and in heme form. But the number is small. For example, in 100 g of hard cheese 0.82 mg per 100 g, and in milk - 0.07 mg per 100 g. At the same time, due to the calcium content, the absorption of the mineral slows down.

Other products

Other foods rich in iron are halva and yeast (non-heme iron). But due to additional components (sugar, phytoestrogen), it is better to limit portions so as not to gain excess weight. Below is a table with other products that contain this mineral.

Table - Other foods high in iron

Ferrum: natural or in tablets

Nutritionists today argue about whether it is possible to compensate for the lack of iron only by correcting nutrition. After all, the quality of modern products leaves much to be desired. and estimate how much useful substances remains in this or that food after pre-sale processing, it is difficult.

Nevertheless, gastroenterologists assure that natural substances are still more valuable than similar elements in the composition. medicines. It is from food that the mineral is best absorbed by the body. Therefore, with a decrease in hemoglobin and signs of a ferrum deficiency, first of all, review your diet.

For the full assimilation of the mineral, it is necessary to correctly combine meat and plant foods. Simply put, "snack" steaks with bell peppers, tomatoes and drink citrus or blackcurrant juice. The vitamins C and P (rutin) contained in these vegetables and fruits convert the trivalent form to the divalent form and accelerate the absorption of iron in foods.

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Being overweight is not always associated with a predominantly sedentary lifestyle and banal overeating. There are quite a few girls who go to the gym and diet but can't lose weight. The reason for this is often iron deficiency - a trace element that has a direct effect on the metabolism and function of the thyroid gland. If such a problem takes place, the efforts made not only do not give any results, but, on the contrary, lead to an even greater set of extra pounds.

Iron is an essential micronutrient responsible for many important functions in the human body. Its excess and deficiency negatively affect health and well-being. Both conditions are a deviation from the norm, but most often people suffer from a deficiency of this trace element.

The trace element in question is a substance that is responsible for the level of hemoglobin. Iron is an integral part of a huge number of enzymes and performs a large number of important functions:

• transportation of oxygen to tissues, cells, organs;
• hematopoiesis;
• DNA production;
• the formation of nerve fibers and the growth of the human body;
• maintaining the vital activity of each individual cell;
• ensuring energy metabolism;
• participation in the redox reaction.

In addition, the trace element is responsible for the protective functions of the body and other equally important processes. Iron is of particular importance for a woman during the period of bearing a child, since this time is characterized by the maximum need for a substance. Its deficiency leads to very serious adverse consequences.

The normal content of a microelement in the body is from three to four milligrams. The main part of the substance (approximately 2/3) is concentrated in the blood. The rest of the concentration of iron is concentrated in the bones, liver, spleen. The decrease in the level of the trace element occurs for natural reasons - menstrual cycles, sweating, exfoliation of the dermis. If there are no foods rich in iron in the diet, this inevitably leads to a deficiency of the substance, since the spent reserves are simply not replenished. To maintain the trace element at the required level, about 10-30 milligrams of this compound should come from the daily diet.

The exact amount depends on age, gender and other related factors:

• children under 13 years old - from 7 to 10 mg;
• male adolescents require 10, and female - 18 mg;
• men - 8 mg;
• women - from 18 to 20, and during pregnancy - at least 60 mg.

Failure to comply with the daily intake of iron leads to disruption of many functions, which affects even the appearance. Not always the poor condition of the skin and hair is associated with age or improperly selected cosmetics. And, thinking about buying another jar of expensive cream, you should take a closer look at your own diet, since the problem may lie precisely in the lack of iron. This situation is especially relevant for those who often go on diets, wanting to lose weight, limit themselves to eating only some food, paying attention to the calorie content, and not to the usefulness of the composition.

The trace element is present in various foods, so it can be heme and non-heme. The latter is found in plant products, and the former is found in animal products. The difference between them also concerns the degree of digestibility. Iron from animal products is absorbed by 15-35%, and from vegetable products - by 2-20%. Therefore, the heme trace element should dominate in the diet and be present in sufficient quantities.

Vegetarians have a harder time than those who consume meat products daily. To correct the situation allows the use of food, which improves the degree of absorption of iron. These foods include those rich in vitamin C.

The largest amount of iron is found in:

• Meat and offal. These are turkey, chicken, beef, lean pork, lamb and liver. Dark meat contains the most iron.
• Seafood and fish. To compensate for the deficiency of a microelement, it is necessary to give preference to the use of shrimp, tuna, sardines, oysters, clams, mussels, as well as black and red caviar.
• eggs. This applies to chicken, ostrich, and quail. Along with iron, they contain unsaturated fatty acids, vitamins, and magnesium.
• Bread and cereals. Especially useful are cereals such as oatmeal, buckwheat and barley. Wheat bran and rye contain a lot of iron.
• Legumes, vegetables, herbs. The largest amount of the trace element is found in peas, beans, beans, spinach, lentils, cauliflower and broccoli, beets, asparagus, and corn.
• Berries and fruits. In this food category, dogwood, persimmon, dogwood, plums, apples, and grants are the champions for iron content.
• Seeds and nuts. Any types of nuts contain a lot of trace elements responsible for the level of hemoglobin. They are not inferior to seeds.
• Dried fruits.A large number of iron is contained in figs, prunes, raisins, dried apricots.

On a note! Not all dried fruits are healthy. Often, together with valuable iron for the body, they contain harmful substances. Too pretty and clean appearance fruit usually indicates that they have been processed, which allows unscrupulous producers to increase the shelf life of the goods.

Table of products containing iron

A more specific idea of ​​\u200b\u200bhow many milligrams of iron a particular product contains is given by tabular data. If we analyze the information that is indicated in them, it becomes clear that the highest concentration of the trace element per 100 grams of the product falls on chicken and pork liver as well as shellfish. Bran, soy, and lentils are slightly inferior, but the amount of the substance absorbed from them is two times lower.

The product's name
pork liver	20,2
chicken liver	17,5
beef liver	6,9
beef heart	4,8
pork heart	4,1
beef meat	3,6
lamb meat	3,1
pork meat	1,8
chicken's meat	1,6
turkey meat	1,4
oysters	9,2
mussels	6,7
sardines	2,9
black caviar	2,4
chicken yolk	6,7
quail yolk	3,2
beef tongue	4,1
pork tongue	3,2
tuna (canned)	1,4
sardines (canned)	2,9

The product's name	Iron content in mg per 100 g
wheat bran	11,1
buckwheat	6,7
oatmeal	3,9
Rye bread	3,9
soy	9,7
lentils	11,8
spinach	2,7
corn	2,7
peas	1,5
beet	1,7
peanut	4,6
pistachios	3,9
almond	3,7
Walnut	2,9
dogwood	4,1
persimmon	2,5
dried apricots	3,2
dried prunes	3
pomegranate	1
apples	0,1

The opinion that the most iron is found in grants and apples is not true. For 100 grams of these fruits, there are no more than 1 and 2 milligrams of a trace element.

Enriching the diet with foods high in trace elements does not always make it possible to compensate for its deficiency in the body. There are foods that interfere with the absorption of the substance. It includes products with polyphenols, calcium and tannin. This fact must be taken into account by those who are deficient in iron.

Dairy products do not contain this trace element, are rich in calcium, and, therefore, lead to a decrease in the substance obtained from food. Strong tea and coffee are not the best allies of iron. Fans of these drinks should get into the habit of postponing the enjoyment of a cup of invigorating coffee or tea until later after a meal. In general, it is better to replace Coca-Cola with dried fruit compotes or rosehip broth.

The lack of this microelement makes itself felt by general weakness, high fatigue, and a sharp decrease in working capacity. The blush is replaced by excessive pallor. The skin becomes rough and excessively dry. The hair is starting to come out. Nails peel and break. Cracks form on the heels and corners of the mouth.

A condition in which there is a constant lack of iron is called anemia. It has a negative impact not only on the appearance, but also on the body. Often, examinations show that even tissues become pale gastrointestinal tract. This indicates insufficient blood supply to this organ, and such a situation is not just a deviation from the norm, but also an indicator that the normal nutrition of the internal organs is disturbed.

Iron deficiency leads to the following problems:

• frequent dizziness;
• general fatigue and weakness;
• palpitations and shortness of breath even with low exertion;
• numbness of the limbs;
• sleep problems;
• frequent colds and vulnerability to infections;
• disruption of the digestive tract;
• appetite suppression and difficulty in swallowing food;
• the desire to use chalk or raw cereals, as well as “enjoy” the smell of paint and acetone.

In addition, as noted earlier, the condition of nails, skin and hair deteriorates. In other words, the well-being and appearance of a person leave much to be desired, which negatively affects all aspects. Of course, you can't self-diagnose. Only tests can establish that a person is suffering from anemia. Iron deficiency is indicated by a low level of hemoglobin. In men, it should not be lower than 130, and in women, less than 120 grams per 1 liter of blood.

The natural loss and replenishment of the trace element are characteristic of a healthy body. A pathological condition is considered when there is no source of iron or the absorption of this substance does not occur. The deficiency of the compound is most often caused by malnutrition, if they are overly addicted to strict diets or starve, as well as vegetarianism, when there are no accompanying "catalysts" for the absorption of iron, that is, they consume little vitamin C. A sharp drop in iron is characteristic of a heavy menstrual cycle.

Anemia of moderate, mild, severe severity, unfortunately, is quite common. About one billion of the world's population suffers from this disease, especially adolescents, young and middle-aged women. Given the fact that anemia can only be detected through laboratory tests, you should not delay going to a specialist if signs of iron deficiency make themselves felt.

The critical situation is when hemoglobin drops below 100 g/l. If this is not the case, the situation can be quickly corrected. You need to adjust your diet by including iron-rich foods in your daily menu. Proper nutrition help you recover quickly. If the decline is critical, appropriate treatment is prescribed. It is not always enough for a person suffering from anemia to simply change their diet, and it is often necessary to take supplements containing iron.

To avoid such health problems, you should not neglect the norms healthy eating, get involved in diets and starvation. Putting external attraction to the detriment of health, you can get a completely opposite effect.

How much iron should you be getting in your diet each day? Eating foods containing iron, even if you are not anemic, is essential for human health.
Recommended dose of iron:

Children 1-3 years old: 7 mg/day
Children 4-8 years old: 10 mg/day
Adolescents 9 - 13: 8 mg/day
Adolescents 14 - 18: 11 mg/day for boys and 15 mg/day for girls
Men 19+: 8 mg/day
Women 19-50: 18 mg/day
Women 51+: 8 mg/day
Pregnant women: 27 mg/day
And now the list of foods rich in iron:

1. Artichokes.
In addition to iron, they are high in fiber and low in fat, sodium, and cholesterol. The product is great for both replenishing iron stores and losing weight.
2. Egg yolks

Rich in iron, essential fatty acids and fat-soluble vitamins. 2 large eggs contain about 1.2 mg of iron. For a person who is losing weight, 2 eggs a day is enough.

3. Dried fruits.

Dried fruits such as plums, figs, apricots, and raisins are among the best iron-rich foods. They can and should replace dessert. 1/2 cup of dried fruits contains iron: peaches - 1.6 mg; raisins - 1.4 mg; plums - 1.3 mg; apricots - 1.2 mg

4. Fish and seafood.

Shellfish (28mg per 100g), mussels (6.7mg/100g), anchovies (2.9mg/100g), oysters (9.2mg/100g), sardines (2.8mg/100g) are great iron foods . They are rich in protein and are easily digested and absorbed into the body.

5. Meat.

Meats such as lamb, beef, liver as well as pork are recommended by medical experts in moderation. It is important not to overdo it with dark meat, as this will increase the risk of heart disease. In the liver of iron: chicken - 9.4 mg, beef - 6.8 mg. In beef: fillet - 1.9 mg, ribs 2.4 mg, tenderloin 2.5 mg per 100 g of product, in pork (per 115 g - 1.0 mg)

6. Whole wheat bread(whole grain), yeast.

Whole wheat breads are excellent sources of iron and also contain other minerals, vitamins and enzymes, including copper, molybdenum and cobalt. Whole wheat products are also suitable for weight loss, in moderation. This does not apply to bakery products that are made from premium flour.

7. Cereals, cereals.

Contains iron buckwheat (6.7 mg / 100g), oatmeal (10.5 mg / 100g), there is iron in rice.

8. Bird.

Foods such as duck, chicken, and turkey contain about 40% iron in both white and dark meats. Iron per 100 grams:
chicken, white meat - 0.87 mg;
chicken, dark meat - 1.39 mg;
turkey, white meat - 1.39 mg;
turkey, dark meat - 2.17 mg.

9. Legumes.

Brazilian researchers found that beans and chickpeas are high in iron. Legumes, especially green peas, lima beans, pinto beans, and kidney beans are ideal sources of iron. These products are ideal for pregnant women and preschool children.
3/4 cup cooked beans:
White beans- 5.8 mg
Red beans - 3.9 mg
Soybeans: 3.4 mg
Lentils - 4.9 mg

10. Leafy vegetables.

Leafy vegetables such as broccoli, turnips and not only contain a significant amount of iron, they are also an excellent source of magnesium, phosphorus and. Plus, they are very low in calories.

11. Nuts

Contain in 100g:
Cashew: 1.7 mg
Almonds: 1.4 mg
Pistachios: 1.2 mg
Walnuts: 0.9 mg

The human body needs iron in order to keep the blood healthy and build healthy muscles. Now that you know a little more about iron-containing foods, you will be able to consume the optimal amount of iron, depending on gender and age.

Iron deficiency anemia is a pathological condition in which the level of hemoglobin in the blood decreases, the volume of circulating blood (anemia) and the synthesis of red blood cells (erythrocytes) decrease. All types of anemia are accompanied by sideropenia - clinical syndrome, meaning a decrease in the amount of iron in serum and blood plasma, so it is important to compensate for the lack of this macronutrient with the help of medicines and special meals. To make it easier for the patient to adjust his diet, below is a table with foods that contain the most iron.

Why do you need iron?

Nutrition for iron deficiency anemia should not only be balanced in terms of essential nutrients, but also varied in vitamin and mineral composition. Great importance has sufficient iron intake, since this element is the main mediator of hematopoietic processes and provides oxygen exchange in organs and tissues.

About 70% of the iron in the human body is found in hemoglobin, a complex protein that binds to oxygen molecules and transports them to cells.

If a person does not receive enough iron-containing products, chronic tissue hypoxia develops, which can cause not only anemia, but also other serious pathologies, such as heart failure, neurological disorders, and respiratory dysfunction.

The iron contained in hemoglobin and of animal origin is called heme iron. It is well absorbed by the body (from 18% to 26%) and provides anemia prevention, therefore meat and organ meats take the leading position in the list of foods high in iron.

Iron that enters the human body from plant products is called non-heme (not bound to hemoglobin). Such iron is contained in ferritin, a positive acute phase protein, the synthesis of which increases in response to inflammatory processes, - and does not participate in the transport of oxygen.

Consumption rate by age

In order for a person suffering from anemia or at risk for developing anemia to be able to properly compose their diet, it is important not only to know which foods contain iron for hemoglobin, but also to be able to calculate daily allowance. An excess of this element can cause atherosclerosis, pigmentary cirrhosis and other serious diseases caused by excessive accumulation of iron in organs. Iron overdose can also lead to a decrease in immunity by inhibiting antioxidant defense and stimulating the synthesis of free radicals.

The consumption rate in adults depends on gender and age. This is because regular iron losses are higher in women due to the menstrual cycle.

It is necessary for everyone to include foods with a high iron content in the diet, regardless of age, if, according to the results of a general blood test, a decrease in hemoglobin below the established minimum norm (for adults, it ranges from 115 to 140 g / l) is revealed. Mandatory correction of nutrition for patients with various forms of anemia, since all types of anemia are characterized by iron deficiency in the blood serum. To know which foods contain iron, please refer to the list of foods below.

Meat and offal

One of the most valuable foods rich in heme iron for anemia is meat liver and poultry liver. The content of this element in 100 liver can reach up to 25-30 mg. Many believe that the maximum amount of iron is found in beef liver, but it's not. Most iron is found in the liver of poultry - ducks and geese - but it cannot be consumed regularly due to the large amount of fat. Duck and goose liver is contraindicated in obesity, atherosclerosis, fatty degeneration of the liver and other pathologies accompanied by lipid metabolism disorders. The liver of a calf, pig and chicken can contain from 8 to 14 mg of iron, in beef liver - up to 5.5 mg.

From meat, the “record holder” for iron content is beef.

Other types of meat and poultry should also be regularly included in the diet, for example:
• veal;
• lamb;
• rabbit meat;
• quails;
• guinea fowl;
• pork;
• turkey.

The minimum amount of iron is found in pork and turkey, so other types of meat should make up the bulk of animal proteins in the diet.

Eggs

Egg yolk contains about 1 mg of iron, as well as other substances necessary for the normal functioning of the body, such as lutein, choline, and vitamins. Egg white is 90% albumin (serum protein, which is an element of the plasma circulating in the blood vessels), so eggs are necessary for people over 50 who suffer from protein deficiency.

Less fat and cholesterol are found in quail eggs, while the amount of iron in them can reach 1.3-1.7 mg.

The norm of egg consumption for an adult is 1 egg 3-4 times a week. More frequent consumption can provoke the formation of cholesterol plaques and clogged arteries, so you should include this product in the menu several times a week.

Cod liver

The iron content in cod liver cannot be called high (about 2 mg per 100 g), but regular use of this product allows you to partially compensate for the deficiency of this trace element, get rid of chronic fatigue syndrome, and restore emotional health. Overweight people should not eat cod liver, as the product contains a large amount of calories (more than 600 kcal) and about 65 g of fat.

What foods have the most iron

The foods with the highest iron content are mainly meat and offal (kidneys, heart, liver, etc.), but there is a lot of this element in herbal products, which should be regularly present in the diet of patients with anemia. Below is a table that lists foods that contain high amounts of iron.

Product	How much iron is in 100 g (mg)
Duck and goose liver	25 — 30
Pig and calf liver	14 — 16
Beef liver	5,0 — 5,5
Various types of meat	1,2 — 3,7
Egg yolk	1,0 — 1,9
Rye or wheat bran	15 — 16
Pumpkin seeds	12
Red beans	7
Peas	6
White beans (chickpeas, lentils)	5
Sesame	10
Flax seeds	8,5
Nuts (macadamia nut, brazil nut, pistachio)	7,5
Amaranth flour	8,6
fresh chanterelles	6,5
Cheese	10 — 17
Cottage cheese	4
oats	3,9
Spinach	3,5
Carrot	0,6
Apples	2,2
grenades	1

The table above lists iron-rich foods, but this does not mean that iron is absent in other foods.

Among fruits and vegetables, apples contain the maximum amount of iron. Information on how much iron is in apples and other fruits may differ in different sources, since the composition of nutrients is highly dependent on the variety of apples, the method of cultivation, environmental and climatic conditions.

A small amount of iron is present in leafy greens (dill, cilantro, rosemary, parsley), potatoes, bell peppers, tomatoes.

Iron contained in vegetable and fruit juices is best absorbed, so people with signs of anemia are advised to drink 1 glass of freshly squeezed juice daily.

How to increase iron absorption

Iron, which a person receives from plant foods, is absorbed by only 8-18%, so it is important to follow certain recommendations to help avoid iron deficiency anemia. For better absorption of iron, it should be combined with ascorbic acid and B vitamins. A large amount of these vitamins is found in seeds and nuts, whole grain bread, liver, eggplant, zucchini and tomatoes. Peppers, citrus fruits, and potatoes are rich in ascorbic acid.

If a person does not consume enough of these foods, vitamin C should be taken additionally in the form of a dietary supplement (ascorbic acid with glucose). The dosage for adults is 2-3 tablets per day, for children over 12 years old - 1 tablet per day.

The lack of zinc and copper significantly reduces the absorption of iron from food, so the diet should contain a sufficient amount of foods that contain these elements. These are parsley, pork, lard, various seasonings and spices. The maximum digestibility of any minerals is achieved by combining animal products (meat and fish) with vegetable fiber.

Iron deficiency anemia is a pathology of the hematopoietic system, which, if left untreated for a long time, can lead to serious consequences. In children, this may be a decrease in academic performance, weakness, drowsiness, susceptibility to colds. For adults, the lack of this element can result in endocrine disorders and heart problems, so a special diet for diagnosed anemia sometimes needs to be followed for several months and even years.

Author of the article: Sergey Vladimirovich, an adherent of reasonable biohacking and an opponent of modern diets and fast weight loss. I will tell you how a man aged 50+ to remain fashionable, handsome and healthy, how to feel 30 at his fifty. about the author.

Iron is an important mineral that is needed in our diet. But what if you don't eat meat? If you are a vegetarian or vegan, you can still meet your needs by eating non-hemoglobin iron and increasing your iron absorption.

Its main role in the body is to help red blood cells transport oxygen. It also plays a role in our muscles and in supporting our immune system and brain function. If you have low iron levels, you are at risk of getting sick more often and may feel tired and lethargic.

Iron is not produced by our body, so we need to get it from food by consuming foods rich in this mineral. Most of us know that it's found in red meat, but it's also found in poultry, fish, and oysters. The iron found in these animal products is called hemoglobial iron, and it is the most biologically available source for the body, that is, it is best absorbed by our body.

But if you're a vegetarian or vegan, or just want to eat less animal products, what iron-rich foods are available to you? And are they as well absorbed by the body as animal products?

Iron for Vegetarians

There are many foods for vegetarians, vegans, and those who prefer to eat less animal products. The iron found in these foods is called non-hemoglobin.

List of such products:

• Legumes, including lentils, chickpeas and beans (
• Tofu and tempeh
• Nuts and seeds
• Leafy green vegetables such as spinach, beet greens, asparagus and broccoli
• Whole grain and iron-fortified breads and cereals
• Dried fruits

These plant sources are less bioavailable to the body than hemoglobin (or animal) sources, making it harder for your body to absorb this iron.

Fortunately, there are several simple ways improve the body's ability to absorb vegetable iron.

How to increase the body's ability to absorb iron

1. Eat with Vitamin C

Vitamin C can increase the absorption of non-heme iron by more than 50 percent. Foods rich in vitamin C: citrus fruits, mangoes, berries, kiwis, pineapples, papaya, paprika, and tomatoes. Try to eat one of these foods each time you consume any source of iron to maximize absorption. For example, if you have a salad with spinach and greens, add lemon juice and olive oil dressing. If you're sautéing with broccoli and asparagus, add tomato and paprika...

2. Avoid "iron blockers"

There are certain compounds in food that can make iron difficult to absorb. Anyone should avoid eating these foods in combination with iron-fortified foods if you want to maximize the absorption of this mineral.

"Iron" blockers:

• Coffee and tea
• raw bran
• soy proteins
• foods containing calcium

3. Distribute your intake throughout the day

The amount of iron your body absorbs at one time is limited, so it's best to spread your food out throughout the day. For example, you can connect one of the foods listed above to one meal.

What foods are high in iron?

Iron intake is extremely important to your health - and believe it or not, it all starts in the kitchen.

I'm talking about a dietary, essential mineral that plays a critical role in our health.

This is so because iron is the main component of hemoglobin, which is responsible for transporting oxygen to our tissues. In addition, it supports healthy metabolism, cell function and hormone synthesis.

Dietary iron occurs in two forms: hemoglobin and non-hemoglobin. Plant foods contain only non-hemoglobin iron, while meat, poultry, and seafood contain a mixture of hemoglobin and non-hemoglobin.

Hemoglobin is more usable by your body as it has a higher bioavailability than the other option. While the body can absorb 14 to 18 percent of hemoglobin iron, only 5 to 12 of non-hemoglobin iron can be absorbed.

How much iron do you need?

While most of us get enough iron from our diets, pregnant women, vegetarians, children, and teenagers are at higher risk of developing a deficiency.

Iron deficiency can lead to iron deficiency anemia, a condition that causes a deficiency of red blood cells and can lead to fatigue, dizziness, hair loss, irritability, and brittle nails.

If you are pregnant and on a vegetarian or vegan diet, or have ever been diagnosed with iron deficiency anemia, it is very important to talk to your doctor about monitoring your iron levels.

Don't Forget Vitamin C

Vitamin C also plays a big role in iron absorption and raising iron levels. Pair iron-rich foods with foods high in vitamin C to improve iron absorption and intake. This may be especially important for vegetarians, as plant (non-hemoglobin) sources are not bioavailable.

Citrus fruits, berries, tomatoes, bell peppers, broccoli, and dark leafy greens are excellent sources of vitamin C and are good for iron absorption.

But what about foods that are high in iron?

Top 12 Iron Rich Foods

1. Raisins

Raisins are full of nutrients. Not only is it rich in B vitamins and potassium, but it is also an excellent source of iron. In just a quarter of a glass, there is already 1 mg of iron.

Raisins are versatile and easy to add to your diet. It can be used in baked goods and main dishes for a variety of flavors, or eaten alone for a quick and easy snack.

As with any dried fruit, just be mindful of the serving size. Even though raisins are small, they manage to provide you with a concentrated dose of vitamins and minerals, but that also means a concentrated amount of calories and sugar.

2. Oysters

Oysters are high in protein, omega-3 fatty acids and, of course, iron. Just 85 grams of oysters contain 8 mg of iron, which is enough to meet the daily requirement of women over 50, as well as men.

Oysters can be enjoyed in many different ways, and this will help you start getting creative in the kitchen. Oyster ragout, oyster-stuffed artichokes, and more are just a few of the dish ideas.

3. Cashew

Generally speaking, nuts are one of the best iron foods for vegetarians. But in particular, cashews contain 2 mg of iron in every 30 grams. What's more, they're filled with antioxidants, proteins, vitamins, and minerals.

Sprinkle cashews - or your favorite nut variety - on your salads, make a few cashew desserts if you're looking for a quick and easy way to add some iron.

4. Beans

Beans are already a staple in most vegetarian diets due to their protein and fiber content, but did you know that they are also one of the most iron-rich foods?

White beans are literally "loaded" with iron, delivering 8mg per plate, while beans are slightly less rich, at around 4mg per cup.

While both of these foods are still great additions to the diet, studies have shown that the iron in white beans is actually more bioavailable than red beans.

5. Beef

If you eat meat, beef is one of the best foods for you.

Not only is it an excellent source of iron, but it is also more bioavailable than plant sources. A 100-gram serving of ground beef provides 2.2 mg, while a serving of beef liver manages to reward us with over 15 mg of iron.

It's best to choose organic, grass-fed meats if possible. And of course, always eat red meat in moderation; there are studies linking frequent consumption of red meat to cancer, so consumption should be limited.

6. Whole grains

Cereals are another great option for reaching your goals when it comes to iron intake.

A cup of boiled bulgur contains 1.75 mg of iron, while a cup of boiled quinoa contains about 2.75 mg of iron. I recommend sticking to gluten-free grains like brown rice, sorghum, millet, and buckwheat, which are easier to digest and less irritating to the small intestine.

7. Spinach

There are many reasons for eating greens, and here is the high iron content.

In addition to vitamins K, A and C, as well as folic acid, magnesium and potassium, spinach is an excellent source of plant-based iron. Just half a cup of cooked spinach leaves provides 3 mg of iron.

Cooking spinach helps your body absorb iron more easily, so cook it for more nutrients.

8. Dark chocolate

Good news if you have a sweet tooth: dark chocolate is full of iron.

Just 100 grams of dark chocolate contains a whopping 8 mg of iron, making it one of the more iron-rich food options available. Dark chocolate is also a great source of magnesium, copper, manganese, and health-promoting antioxidants.

Dark chocolate can be consumed on its own or as part of a dessert. Pair it with strawberries, which are rich in vitamin C to aid iron absorption.

9. Lentils

In addition to being high in fiber and protein, lentils are also a great source of iron. Half a cup contains 3mg of iron, which greatly reduces your daily requirements.

Lentils are incredibly nutritious and easy to prepare. Unlike dried beans, lentils do not require pre-soaking. It also has a relatively short cooking time, 15 to 45 minutes.

10. Chickpeas

Chickpeas, also known as chickpeas, are an excellent vegetarian source of protein and iron. Half a cup is 2 mg of iron.

Hummus - classic recipe cooking chickpeas, but chickpeas can also be roasted and used in salads.

11. Eggs

Eggs are often touted for their many health benefits, from their B-vitamin content to being a high-quality protein source. They are also a good source of iron, with one large egg containing about 1 mg of iron.

Chicken eggs are a great option for breakfast. Add a few more iron-rich vegetables to your scrambled eggs to boost your iron content.

12. Chicken

eat chicken - good way increase your iron intake as chicken breasts provide approximately 2mg per 100g serving. Chicken liver is a particularly enriched source, containing about 12 mg per 100 g serving.

The type of iron found in chicken is also better absorbed than iron in plant sources, giving you more bang for your buck.

As with any type of meat, be sure to choose organic chicken if possible, and make it lean by removing the skin and roasting or simmering instead of frying.

"Iron" plan

While it may be difficult to meet your iron needs if you don't eat meat or have higher requirements due to pregnancy, it's possible to get enough iron by eating a nutritious diet full of gluten-free fruits, vegetables, and grains.

A balanced diet is the key to efficiently pumping iron and keeping your body healthy.

Iron Food Lists

Food has two types of iron - hemoglobin and non-hemoglobin. Hemoglobin is found in meat, fish and poultry. This is the form that is most easily absorbed by your body. You absorb up to 30 percent of the hemoglobin iron that enters the body with food. Eating meat usually increases iron levels much more than non-hemoglobin consumption.

Non-hemoglobin iron is found in plant foods such as fruits, vegetables, and nuts. Non-hemoglobin iron foods are still an important part of a nutritious, well-balanced diet, but the iron in these foods will not be fully absorbed. You absorb 2 to 10 percent of the iron that you ingest in your diet. Foods high in vitamin C—tomatoes, citrus fruits, and red, yellow, and orange peppers—may help absorb non-hemoglobin iron.

The amount and type of iron in your diet is important, choose your favorite foods from the table and add them to your menu.

Meat and eggs

• Beef
• Lamb
• Ham
• Ideyka
• Chicken
• Veal
Vegetables



• Spinach
• sweet potato
• Peas
• Broccoli
• Beans
• beet tops
• Dandelion
• Cabbage

Beans and other products



• Beans
• Tomato products (e.g. pasta)
• dried peas
• dried beans
• Lentils
• corn syrup
• Maple syrup
• Syrup

So, I hope you understand now. But if suddenly you still have questions, for example: “How much iron is in apples?” or “Where can I find a table of iron-containing products?”, then contact. Good luck!