Iron deficiency anemia is a serious disease that occurs when there is a shortage of such trace elements as iron in the body. The main symptom is a breakdown. Due to iron deficiency, hemoglobin level decreases, and this, in turn, leads to hypoxia. The main causes of the development of pathology are blood loss and malnutrition. To make up for a micronutrient deficiency, it is important to know which foods contain a lot of iron.
The role of trace elements in the body
Iron in the human body performs very important functions. The trace element is responsible for the transport of oxygen molecules to tissues, as it is an integral part of hemoglobin - the protein that red blood cells consist of. It is iron that reacts with oxygen, capturing it and spreading it to all organs and systems. Red blood cells also remove toxins and carbon dioxide from the body, transporting it to the lungs for disposal. Cellular and tissue respiration would not have been possible without this important trace element.
Since iron is part of various proteins and enzymes necessary for the normal functioning of the body, it is an important component in metabolic processes. Among them:
- cholesterol metabolism;
- transformation of calories into energy;
- the breakdown and destruction of toxic substances;
- normalization of immune processes.
Prevention of iron deficiency anemia is a properly selected diet, which includes foods rich in iron.
Heme and non-heme iron
There are two varieties of this trace element:
- Hemic iron - is part of hemoglobin. It is found exclusively in products of animal origin. Hemic iron is better absorbed by the body.
- Non-heme iron is a trace element that is part of plant-based products. It is absorbed worse than heme.
Even provided that the iron content in foods of plant and animal origin is the same, they are absorbed into the body in different ways. Heme is absorbed by 20%, while non-heme iron is only 3%.
Daily rate
Iron in food will help restore the balance of this trace element in the human body. However, the need for it for women, men and children is different. Daily rate:
- for children from 4 to 18 mg (depending on weight and age);
- men need about 10 mg;
- women need 18 to 20 mg.
A lack of iron in the blood can lead to a serious illness - anemia. The need of the female body for this microelement is higher than that of men, due to the physiological characteristics of development.
Iron is absorbed in the intestine only by 5-20%, so do not worry about its abundance. The regulation process is carried out by the body itself. It absorbs as many trace elements as it needs at the moment. A large amount of iron in products is an excellent prophylactic with which you can prevent the severe consequences arising from its deficiency.
List of foods with the highest micronutrient content
The iron supply in a healthy person is about 3-4 mg. Most of the trace element is located in the circulatory system, and only 1/3 is found in organs such as the liver and spleen, as well as in the skeletal system. The amount of iron decreases daily during natural physiological processes: sweat, exfoliation of dead epidermal cells, blood loss during menstruation, etc. You can restore balance with a properly selected diet. Which foods contain the most iron? Let's try to figure it out.
First of all, they should be divided into two categories by type of origin:
The greatest amount of iron in plant foods is contained (based on iron in mg per 100 g of product):
- lentils - 11.8;
- wheat bran - 11.1;
- soybeans - 9.7;
- buckwheat - 6.7;
- peanuts - 4.6;
- dogwood - 4.1;
- pistachios - 3.9;
- rye bread - 3.9;
- oatmeal - 3.9;
- almonds - 3.7;
- dried apricots - 3.2;
- walnut - 2.9.
In smaller proportions, iron is found in spinach, corn, persimmons, prunes, peas, beets and pomegranates.
Consider in which products of animal origin most of all this trace element. We will proceed from the calculation of the iron content in mg per 100 g:
- pork liver - 20.2;
- chicken liver - 17, 5;
- oysters - 9.2;
- beef liver - 6.9;
- chicken yolk - 6.7;
- mussels - 6.7;
- beef heart - 4.8;
- pig heart - 4.1;
- beef tongue - 4.1;
- beef - 3.6;
- quail yolk - 3.2;
- pig tongue - 3.2;
- lamb - 3.1;
- sardines - 2.9;
- black caviar - 2.4.
More than one mg of iron per 100 g of product is found in pork, chicken, turkey, and canned tuna.
If you are interested in the question of which products contain iron, we suggest that you consider the richest sources of this trace element.
Liver
This product is one of the best sources of iron. In addition to it, the liver contains proteins, fats, various amino acids, vitamins and other trace elements that increase its nutritional value. Dishes with this product are recommended for iron deficiency anemia. The composition of the liver includes iron-protein proteins - ferritins, which are 25% composed of Fe. These substances are involved in the fermentation of hemoglobin and other components of the blood.
However, it must be remembered that there is a lot of cholesterol in the pork liver, which leads to the development of serious pathologies of the heart and circulatory system. Therefore, with such diseases, this product should be used with caution. In this case, it is better to give preference to chicken or beef liver.
Oysters
This marine delicacy can rightfully be called a storehouse of nutrients. The composition includes:
- proteins;
- carbohydrates;
- fatty acids (omega-3 and omega-6);
- various trace elements (Fe, Mg, Cr, Zn, Cu, Ca, K, Ni, Mo, etc.);
- vitamins (A, C, D and group B).
The iron content in the product, in combination with other mineral salts and vitamins, helps to establish the process of blood formation. Oysters are recommended to eat for people suffering from iron deficiency anemia. The product is considered dietary, as its calorie content is 72 calories per 100 g.
Lentils
The special value of this product is that it is 60% protein. Lentils can be considered a good alternative to meat. 100 g of the product contains up to 90% of the daily norm of folic acid. Its presence provides strengthening of the body's immune defense. Lentils are rich in iron, magnesium, molybdenum and potassium. The product has a beneficial effect on the functioning of the central nervous system, heart and promotes hematopoiesis. 100 g of lentils about 280 calories.
Wheat bran
Iron in foods helps make up for this micronutrient deficiency. Quite a lot of it is contained in wheat bran. But these are not all positive characteristics. The composition of wheat bran includes:
- Starch, fiber and butter. These components positively affect the digestive system.
- Iron. An important trace element involved in the fermentation of hemoglobin and other blood formation processes.
- Selenium. Strengthens the immune system.
- Zinc. Responsible for the condition of the skin, hair and nails.
- Magnesium. Helps to establish the work of internal organs at the genetic level.
- Manganese. A trace element that increases the efficiency of the nervous system and prevents the development of atherosclerosis. It is extremely important for diabetics, as it has the ability to normalize the production of insulin.
What affects the absorption of iron?
The iron contained in the products is not completely absorbed by the human body. However, there are ways that will help improve the absorption of this trace element. It is important to listen to these tips:
- Fe is best absorbed in combination with ascorbic acid. Therefore, it is recommended to eat foods high in iron along with foods rich in vitamin C.
- Drinking coffee or tea during or immediately after a meal is not recommended. They contain substances that interfere with the absorption of iron.
- Alcohol has a negative effect on the absorption of vitamin B and its varieties. This, in turn, affects the incomplete absorption of Fe.
- The combination of trace elements such as Ca, Zn, Fe and vitamin E is unacceptable. When they enter the reaction, they are transformed into insoluble compounds that are difficult to break down in the digestive system. Therefore, you should carefully select a combination of products.
What foods will help make up for a micronutrient deficiency during pregnancy?
During the bearing of a child, a need for iron often arises. You can adjust the norm of this microelement using a balanced diet. Iron in foods will prevent the development of anemia. This trace element is found in large quantities in the liver, lentils, buckwheat, wheat bran, walnuts, etc.
Homemade sweets based on dried fruits and nuts are an excellent way to make up for Fe shortages. Instead of sugar, they use honey. Easily digestible iron is found in dried apricots, dates, prunes and figs. From nuts, you should pay attention to hazelnuts, pistachios, walnuts, peanuts and almonds.
Seafood, including seaweed, are a rich source of trace elements. Iron, which is part of it, is well absorbed, and the product is also rich in various trace elements and vitamins.
During pregnancy, use the liver with caution. Although this product contains iron more than others, it is not recommended to abuse it. The liver is a filtering organ, therefore, along with useful substances, those that can harm the body of a woman and the fetus can also be found. For example, it contains a lot of retinol (vitamin A), which in abundance can contribute to the development of various pathologies in a child.
The most acceptable products during pregnancy that will help maintain normal iron levels are:
- nuts and dried fruits;
- buckwheat porridge and oatmeal;
- eggs
- lean meat;
- lentils, soybeans and other legumes;
- slaves (especially sardine and tuna);
- seafood (seaweed, oysters and mussels);
- whole grain based products;
- vegetables (fennel, beets and broccoli);
- fruits (persimmon, apricot, apples);
- pomegranate, cherry or grape fresh;
- beef or chicken liver (in limited quantities).
Is it realistic to exceed the norm?
Even if the iron in the products is contained in large quantities, this can not cause an excess of trace elements in the body, since absorption takes place within 3-20%. A daily dose of 200 mg or more per 1 kg of weight is considered dangerous to human life. If the amount of iron in the blood reaches 250 mg per 1 kg of body weight, it can be fatal. To get such a dose through food is unrealistic.
Such iron poisoning happens in several cases:
- If a person has consumed water with a high content of this trace element for a long period.
- The intake of iron-containing drugs was uncontrolled, which led to an excess of trace elements in the blood.
- The reason may lie in various chronic diseases (diseases of the pancreas and liver, alcoholism and others), in which there is a violation of metabolic processes in the body.
Symptoms of poisoning:
- itchy skin;
- dyspnea;
- the face becomes yellowish;
- palpitations are quickening.
In the acute course of the pathology, the symptoms can be supplemented by vomiting with blood, diarrhea, tachycardia, low blood pressure, and drowsiness.
Although iron poisoning is extremely rare, it is important to be aware of this. Before you consume on your own or give children iron-containing drugs, it is important to consult a doctor, as well as carefully study the instructions for use of the drug.