Which products are rich in iron. In the article, it`s presented a short list of iron rich food.
Iron is a central part of hemoglobin. It is the protein that carries oxygen from the lungs to other parts of the body. Iron deficiency is a major cause of iron deficiency anemia, which is the most common problem of young women and children. This limits the supply of oxygen in the cells of the body, and it does not allow them to function normally and leads to muscle fatigue, lethargy, lack of energy and decreased immunity. On the other hand, an excess of iron causes toxicity, which can lead to various complications and even death. Iron is usually absorbed from food, but may also be obtained in the form of dietary supplements. The combination of iron-rich foods such as meat, vegetables, fruits and whole grains, will help you to meet the daily requirement of this element and to maintain a healthy level of iron in the body.
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What food contains iron?
Dietary iron comes in two forms - heme and non-heme. Heme iron includes animal sources, like red meat, chicken and fish, a non-heme form of iron is found in fruits and vegetables. The body digests animal iron more efficiently than the plant form of iron - heme iron can be absorbed from 15 to 35%, non-heme - from 2 to 20%.
The recommended rate of iron intake depends on age and sex. For men aged 14 to 18 years - 11 mg a day, men over 19 years - 8 mg. For women from 14 to 18 years - 15 mg, from 19 to 50 - 18 mg older than 50 - 8 mg. As a vegetarian diet contains only non-heme iron, the recommended daily intake of 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 meat, such as beef and lamb, and organ meat such as liver, are very good sources of iron. And the darker the meat, the more iron it contains. So, veal liver contains 14 mg of iron per 100 g, pork – 12g, Chicken - 8.6g, beef - 5.7g. Followed by beef (3.2g), mutton (2.3g), turkey (1.8g) and pork (1.5g). The dark chicken meat contains 1.4 mg of iron, in the light - 1 mg.
Seafood, especially shellfish, are 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) - 1.4g.
Eggs (2.5 mg) is one more iron-rich foods.
Fruits and vegetables
Boiled legumes such as peas (6.8 mg), green beans (5.9), soybeans (5.1), white kidney beans (3.7), lentils (3.3), beans (2.9), red beans (2.9) and chickpeas (2.9) are foods high in iron.
Dark green leafy vegetables are another good source of iron. These include spinach (3.6 mg), chard (3.1), color (1.4), Brussels (1.3), Chinese cabbage (1.3), broccoli (1.2) and turnip greens (1.1).
Other vegetables that contain iron are parsley (5.8 mg), corn (2.7), persimmon (2.5), celery (1.3), watermelon (1) and potatoes (0.9). Artichokes are also a good product for enriching iron intake. A whole cooked artichoke contains 3.9 mg of iron.
Among the rich juices of iron can be identified plum (2.9 mg per cup) and tomato (1.8 mg).
Many irons contained in molasses - 21.5 mg per 100 g of tofu contains 5.4 mg of iron.
Nuts and seeds
Most nuts and seeds are also rich in iron. So, 100 g of pistachios provides 4.8 mg of iron, peanuts - 4.6, almonds - 4.2, cashew - 3.8, walnuts - 3.6, hazelnuts - 3.2 in pine nuts - 3. Seeds contain a lot of iron are sesame (14.6 ), pumpkin seeds (14) and sunflower seeds (6.8).
Dried fruits such as 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 contains iron.
Bread and cereals
The rye bread contains 3.9 mg of iron per 100 grams, bread from wheat flour has 2.5mg. Use cereals as iron-enriched diet. So, wheat bran contains 10.6 mg of iron, buckwheat - 7.8, oatmeal - 3.6, corn and millet groats - by 2.7.
Tips & Warnings
Vitamin C increases the absorption of iron. So if you need to increase iron intake, be sure to drink or eat foods that contain this vitamin. Also, vitamin C is found in many fruits and vegetables that are rich in iron. Animal Iron also significantly improves the absorption of iron from plants, so the use of meat and fish with vegetables containing iron, enrich your diet with iron.
Cooking in iron pots and pans is a good way to increase the amount of iron in foods. This is especially true in the preparation of sour products on the iron pan, the iron content of such products may be increased by 30 times.