The most common form of lack of minerals in the body is a lack of iron in the blood. Most often, this is seen in pregnant women, as well as in infants and children a little older. If a deficiency in iron remains for too long, then this leads to the development of iron deficiency anemia, which means that a person becomes more vulnerable to a different kind of disease. In other words, immunity decreases. What foods contain iron? What is worth consuming with such anemia? It is worth considering that a deficiency of this substance is dangerous. For this reason, premature birth often occurs.
Products containing iron and how much is it needed?
The functionality of iron is quite limited, but it is extremely important. All oxygen that enters the lungs can be transported exclusively with the participation of iron. It is involved in the synthesis of hemoglobin. But he already, in turn, transports oxygen throughout the body. The main storage centers are the liver and muscles.
In products containing iron, this substance exists in two forms: in the heme form and non-heme. In the first case, it has the best digestibility by organisms and is synthesized in animal cells. That is, in any meat, fish, there will always be iron. The greatest amount is found in beef, but the same pork and lamb should be abundant, if the consumption of beef does not close the need. The second type is a plant source of iron, that is, it can be found in legumes, leafy vegetables, fruits containing vitamin C.
What is needed for iron balance?
Creating optimal conditions for maintaining the balance of such a trace element is quite simple. You need to consume as much as the body loses with food. The main losses are associated with the formation of digestive waste, with the loss of skin cells, nails, hair. Menstruation is also a serious factor in iron loss in the body. Therefore, during this period, the female body needs enhanced nutrition, enriched with iron. Anyway, any person should maintain a balance so that there are no health problems for many years. Below is a list of products containing iron.
If less is received than lost, then the reserves begin to deplete and gradually go to zero. Then all the problems begin. The body, in order to maintain homeostasis, develops the habit of dispensing with iron. As a result, iron deficiency anemia develops.
Common Foods Containing Iron
The level of iron consumed, of course, depends on many factors: age, gender, personal characteristics. The best source is animal product. The most suitable is red meat plus liver. But if lifestyle and personal dogma do not allow the use of such products, then plant sources can also provide everything you need.
Adult girls and women should consume about 20 mg of this trace element per day, and during pregnancy - 45 mg. Men are less whimsical, so they need only 8 mg.
However, medical professionals note the need for sources of iron to be of both types and to constantly maintain the level of the substance at an acceptable level. Products containing iron should be plenty. But what to choose? And which products contain iron in large quantities?
Liver
The liver is the best source of such a trace element as iron. This is due to the fact that this product is a blood filter and absolutely all blood passes through this organ. As a result, there remain foods containing a lot of iron and other minerals with vitamins. Beef liver is a unique source. For a couple of slices of the product, 10 mg of iron is needed - the daily requirement of men. A serving covers more than 25% of a woman's daily needs. Pork liver contains less iron, but there is vitamin C, and the taste is more pleasant. And it feels softer and more tender, therefore, you can use it in a large number of dishes.
But do not overdo it. Everything has its own norm. We must not forget that the liver of pork contains a high amount of cholesterol, therefore, you need to approach this issue carefully. Harm the body is not worth it. Therefore, pregnant women should limit themselves in the use of such a product. Also, vitamin A, which is a lot in the liver, can affect the development of the fetus and cause various pathologies.
If for any reason the consumption of offal is unacceptable, then egg yolks (2.7 mg per 100 g of product) or red meat, for example, beef (2.6 mg per 100 g of product), are an excellent option.
Seafood
The sea gives us really very useful products that contain iron in large quantities, and include a huge list of trace elements. Not only fish is useful. Oysters, squids also contain a large amount of iron. In addition, you can find vitamins of group B. There are as much as 7 mg of iron in 100 grams of oysters. For a man, 130 grams of this delicacy is enough to cover the daily requirement.
If for some reason oysters and mussels cannot be included in your diet (expensive pleasure, and it’s difficult to find quality goods far from the sea), then you can easily replace them with other seafood, which is no worse. Tuna and salmon are excellent as a source of iron. True, in this matter they are slightly inferior to oysters and mussels.
Turkish peas or chickpeas
This plant source of iron contains about 6 grams of the beneficial ingredient per 100 g of dry product. It is also a high-protein food source, although not with a complete set of amino acids. Great for vegetarians. The use of this bean culture is widespread and is found in many cuisines of the world.
But if for some reason you do not like to ponder over the preparation of complex dishes, but want to maintain the balance of iron in the body, you can safely cook homemade hummus.
Porridge and granola
If you are a fan of healthy eating, and in the mornings you will always find porridge from whole grains, then this will be a great start to the day, as enough iron will come with food. To verify this, just read the composition of what you eat. Many muesli in one serving covers the daily requirement for iron along with many vitamins and minerals (fiber, dietary fiber, calcium and zinc). And this is not the whole list, but they are the best iron-containing foods for pregnant women.
Pumpkin seeds
Quite a popular product, especially in the fall. He got here for good reason. This is an excellent source of iron. They contain 3.3 mg per 100 g of product, and this is more than that of eggs and beef. That is, it is a product containing iron that can be added to any dish. They have a wonderful taste, easily combined with any other product, so they are most often found in bakery products and salads. Doctors advise buying fried pumpkin seeds without salt and use them as a healthy and tasty snack.
Soya beans
Soybeans are a product that contains large amounts of iron. It contains as much as 16 milligrams of iron. This is 2 times higher than the daily needs of men. In addition, they have a huge set of many trace elements that are simply necessary: copper - for better preservation of blood vessels and a strong immune system, manganese - to regulate most of the biochemical processes of metabolism. Also, soybeans are a storehouse of protein and fiber. There are also many vitamins, although the amino acid composition is boring. After all, soy protein is quite low in quality.
Many nutritionists consider it necessary to use this product in any form, even with salt, even without.
Beans
Also a great source of iron, which covers the daily requirement for men in 100 grams of the product. When choosing foods high in iron, many people think about how to make these same foods. With this tasty representative of beans, this problem does not arise. It can be easily combined with cabbage, sweet pepper, cauliflower and broccoli.
A wealth of vitamin C. This component promotes the absorption of iron in the body. There are no restrictions on the methods of cooking beans: at least in salad, at least in mashed potatoes. An excellent combination with vegetables allows you to add it to soups. It all depends on your imagination.
Lentils
The representative of the legume family. Like the brethren described above, it is an excellent source of iron. About 7 mg per 100 grams of dry product. There is also a lot of fiber and dietary fiber, which lower cholesterol and contribute to the normal functioning of the intestine. Regulated sugar level. It is a unique product for cooking, as it is used in almost everything: whether it is soups or burgers.
Spinach
The list of products containing iron, which were described in the article above, requires the addition of spinach. Spinach, even in its raw form, even after heat treatment, is an indispensable source of iron. And the presence of a large amount of fiber simplifies the digestion and assimilation of this trace element. For 100 grams of spinach there is as much iron as for 100 grams of eggs - that is, slightly less than 3 mg. Since this is green, you should not count on a huge amount of other substances. It is only worth noting the presence of vitamins E and A.
Not everyone may like the taste of such a product, especially children. But there is always a way out. Spinach can be used as an auxiliary product, which will be a secret ingredient. Especially useful when combined with foods that are high in vitamin C. For kids, you can make an omelet or vegetable lasagna with the addition of spinach.
Sesame
The seeds of such a plant have a rather pleasant nutty flavor, and are also a high-quality source of iron. 15 mg per 100 grams of product is an excellent indicator. In addition, a similar product contains many trace elements and nutrients, including copper, zinc, phosphorus. Do not forget about the presence of vitamin E. You can add it to a salad or to bakery products. Eight tablespoons of sesame seeds will cover the daily needs of men. Can be used as additives to sweets and desserts. A pretty good source when using fast food.
Summary
The above article listed products containing iron. The need to maintain the balance of the level of this element was analyzed and explained. It is clearly seen that many products are readily available, although not without delicacies. Iron is also found in many berries and fruits. Just do not forget about the balance in your diet, and then a healthy and long life is provided. Also, do not forget about the thyroid gland and products containing iodine.