Lack of iron is an acute problem not only for the body inside, but also outside! Nails with white dots, a constant change of mood, frequent dizziness - all these are the first signs of a lack of a vital element. Now we will tell you in which products iron is contained, in what quantity. It will also talk about the rate of use.
How is iron absorbed and why may it be missed in the body?
Before solving a problem, it is necessary to understand not only the causes of its occurrence, but also its species characteristics. To understand the types of iron and answer the question: “What products contain the iron that the body needs at the moment?”, You need to know about its types. About them later in the article.
For hemoglobin
What foods contain iron? To maintain a normal hemoglobin level, it is important to follow a certain norm. Red blood cells - red blood cells, transfer digestive enzymes to tissues, which, in turn, feed on them. When assimilated, the body converts them into 2 forms:
- Heme iron. It has an animal origin. They are rich in meat and fish products. It is absorbed by the body quickly and easily. An expression of his lack can be poor health and quick fatigue.
- Chelated iron. It is found in large quantities in plant products. It is processed worse by the body, but in combination with meat dishes, processing is accelerated. It is characterized by brittle nails, dry skin, shortness of breath. In some cases, the appearance of wrinkles.
Causes of insufficient iron in the body
The causes of iron deficiency can be:
- Improper nutrition. Metabolic disease.
- Long periods with heavy discharge. This can also include large blood loss in a short period of time.
- Peptic ulcer disease.
- Diseases of the small or large intestine or their malfunction (incomplete absorption of substances).
- Climatic changes (especially rains).
- Pregnancy, accompanied by stress, pain, nervous problems.
Daily requirement and rate
What foods contain a lot of iron? About it further. But first, you need to find out the daily need for this trace element. An adult needs no more than 30 mg of iron per day. Moreover, men do not need iron in such a large amount as women. Children should consume 5-20 mg of iron per day. Pregnant women, due to the formation of the fetus, must definitely consume more than 25 mg, but not exceeding the norm by 2 times.
Often, iron deficiency is directly related to low-calorie or constant diets. The total calorie content of a nutritious diet during a diet is 1000-1200 kcal, which is several times lower than normal. This means that no more than 8 mg of iron will enter the body.
Interestingly, food cooked in a cast-iron container has a greater amount of iron than products from a metal or plastic pan. Many doctors recommend consuming yogurt and cottage cheese in order to make up for the absence of this important component. But in dairy products this element is practically absent, it is worth replacing cocoa.
Where does the iron go?
During the day, the body loses 1-2 mg of iron for various processes and other activities. Basically, his loss goes to the allocation of sweat, monthly blood loss in women, the formation of the skeleton, teeth and nails in adolescence. Iron is consumed especially quickly during pregnancy.
What foods contain iron? Grocery list
The richest food with a large amount of easily digestible enzyme is found in animal products. Bean, grain elements should not be excluded. In them, the iron content can also fill the daily intake. Below is a list of products containing iron, weighing 100 g.
What foods contain the most iron? Dried mushrooms and rose hips contain 28-35 mg of iron, which significantly exceeds the daily intake! Sea kale is famous for its vitamins and beneficial properties. The amount of iron ranges from 10 to 18 mg.
What foods contain iron? In foods such as pumpkin seeds, beans, beans, lentils, peas and bran. These foods contain about 12-15 mg of iron. Brewer's yeast has 16 mg of this enzyme. What foods contain a lot of iron? This can boast pork, beef and chicken liver - 18 mg. These include lungs with 11 mg.
The iron content in sesame, buckwheat, blueberries, prunes and raisins does not exceed 10 mg. Where is the iron contained? In which products? In wheat and rye bread. This food contains 3.5 mg. And in cow's tongue there is 6 mg. What foods contain iron? Cocoa with 12 mg of iron is perfect for children. Not only healthy, but also delicious! The drink is especially popular among young people.
Where is the iron contained? In which products? Lamb and apples boast the same amount of iron - 2.6 mg. Some iron is found in fat and spinach - 2-3 mg. Milk chocolate also contains 2-3 mg of iron due to the main substance - cocoa. Dark chocolate is a great option.
Apples and other fruits have a small amount of iron - 2 mg. Nevertheless, they should be used at least to maintain the norm. Bananas, milk, and potatoes contain approximately 0.9 mg.
The list of products will help a person decide on the food they eat and calculate the diet. Do not forget that an excessive amount of enzymes also adversely affects the body, as well as their lack.
Excess iron
In addition to lack of iron, many women have too much of it. But an excess of the enzyme is as harmful to health as its lack. Therefore, it is worth sticking to a fine line and “know the measure”. To avoid this problem, it is important to know which foods contain iron. And what will happen if you overdo it with iron? The following may happen:
- The destruction of the tissue of the common ducts of the glands, liver. Violation of the movement of acid in the body. Soon, an ulcer may develop or complete irritation of the pancreas will lead to a painful death.
- The formation of benign tumors of the intestine and stomach.
- Deterioration of general well-being.
- Strengthening the influence of common diseases.
- The formation of arthritis.
The causes of too much iron can be:
- Improper intake of iron-containing drugs. An excess or a long course can also provoke it. It is best to combine a small number of tablets with fruits and iron-containing vegetables.
- Genetic disorders of the body.
Signs of oversupply
Symptoms by which excess iron can be detected:
- Yellow spots on the body, sky, tongue.
- Violation of the normal rhythm of the heartbeat. Most often, it becomes frequent, shortness of breath occurs.
- Enlarged liver or stomach. Do not confuse this factor with overeating.
If you find the above factors, you must contact a medical institution.
Pregnant women. The benefits of iron for them
What foods contain iron? It is especially important for pregnant women to receive a large number of products with this enzyme. In order for the spine and skeleton of the fetus to form correctly, it is necessary not only to use vitamins, but also natural products in medium quantities. Iron is necessary for pregnant women because it:
- Prevents the development of anemia in both the mother and the unborn child.
- It is one of the constituent parts of an enzyme that protects the body from excess hydrogen peroxide released by white blood cells.
- It creates normal conditions for the growth and development of the future organism.
- It improves the immune system or makes it stronger and more stable.
- Promotes the timely removal of toxins that adversely affect the baby.
- It affects the formation of: the skeleton of the limbs, spine, bones, hair, nail plates and skin integuments.
Iron Enhancing Products
The absorption of the enzyme is accelerated by these substances:
- Fruits. It can be lemons, oranges, tangerines, pears, cherries. The exception is banana and berries, as they themselves contain a large amount of iron.
- Vegetables. Homemade cucumbers, tomatoes, parsley and dill also accelerate the absorption process.
- Herbs. Nettle, chamomile - they not only improve digestion, but also help calm, normalize weight.
- Spice. Sesame, basil are great for better absorption.
Products that slow down the breakdown of iron
Mm figured out which products contain iron. And what kind of food contains substances that slow down the breakdown of this element? These products include:
- Milk products. No matter how strange it may sound, but throughout the article it was really proven. Milk is a source of calcium, not iron. The same can be said about butter, cottage cheese.
- Potatoes, rice and some cereals. Slow down the digestion process.
- Egg white. But the yolk is rich in iron.
Conclusion
Now you know what foods contain iron. The list of products with this element is compiled for clarity in our article. Iron is an important and necessary enzyme for the normal functioning of the body. It is found in a variety of products that will definitely suit your taste. No need to zeal and consume a large amount of food with iron at a time. The course needs to be stretched for a month. A good combination will be taking medications (tablets) and natural fruits.