Iron deficiency is the most common form of nutrient deficiency. Most often, the disease is observed among pregnant women and young children. Not getting enough of this trace element can lead to iron deficiency anemia and make you more susceptible to diseases and infections. In addition, it can even provoke premature birth in pregnant women.
The main role of iron in the body is to carry oxygen throughout the body. It acts as one of the main components of a chemical called hemoglobin, which carries oxygen from the lungs to all parts of the body. Iron accumulates mainly in our liver and muscles.
This trace element is found in many food products and is present in two forms: heme and non-heme. The first type is better absorbed by the body and is present in food of animal origin. This is fish, poultry and meat. Lamb, beef and pork should be enough in the daily diet for the normal functioning of the body. Non-heme iron is found mainly in plant sources such as beans, legumes and green leafy vegetables, as well as some fruits (content: iron in combination with vitamin C).
Maintaining the balance of iron in the body
In order to maintain the balance of this microelement in the body, it is necessary to replenish with food the amount that is lost daily. It leaves the body with excrement, urine, skin particles, sweat, hair and nails. Women also have a loss of iron during menstruation, so they need more trace elements in the diet. In addition, each person needs a sufficient amount of this substance in daily nutrition to maintain its sufficient level in the long term.
When the necessary dose of iron does not enter the body, its reserves in the body gradually decrease. If this continues for a long time, iron deficiency anemia may develop.
Sources of iron in the diet
The amount of iron you need to consume depends on your age and gender. The best sources for this element are animal products. This is mainly red meat and liver. Nevertheless, a good proportion of the substance can also be obtained from sources of non-animal type.
So how much should you get this micronutrient per day? Women between the ages of 19 and 50 should consume 18 mg of iron per day (and as much as 27 mg more if they are pregnant), while men at this age need only 8 mg.
According to doctors, there are two types of iron in the diet: from animal and plant sources. It is very important that both types are constantly present in your diet. To ensure this on an ongoing basis, it is necessary to know products containing iron in large quantities. What is their approximate list?
Liver
Such internal organs of animals as the liver and offal are one of the best sources of iron with an additional bonus in the form of the content of other minerals, vitamins and proteins. Beef liver has an incredibly high content of this trace element - almost 5 mg per slice. A serving of this product covers more than one fourth of the daily iron requirement in an adult woman. Pork liver is also a good choice, because it also contains a lot of vitamin C. In addition, it tastes softer and softer, which gives great opportunities for the scope of culinary imagination.
However, note that beef or pork liver should be consumed in moderation because this product is high in cholesterol. Even pregnant women should limit the amount of liver in their diet, because too high levels of vitamin A in this product can cause birth defects in the baby.
If you are not a fan of offal, you can safely use other proteins of animal origin - for example, egg yolks (containing 3 milligrams of iron per half a glass of product) or red meat. Lamb or beef will be enough to maintain hemoglobin. These products account for 2 to 3 mg of the micronutrient per 100 grams.
Seafood
Foods such as seafood can also help you get many essential micronutrients. Bivalves (for example, mussels or oysters) and squids are foods that contain a lot of iron, as well as zinc and vitamin B12. One oyster eaten provides you with 3 to 5 mg of this substance. Thus, having enjoyed a plate of such a marine delicacy, you will exceed the daily requirement for this trace element.
If oysters, mussels and other clams cannot be included in your regular daily menu, replace them with other seafood that contains large amounts of iron. For example, haddock, salmon and tuna are also good sources of trace elements, although they are inferior to mollusks in this.
Chickpeas
This bean culture provides your body well with iron (5 mg of iron per glass of product) and offers a large dose of protein. This fact makes chickpeas an ideal option for vegetarians. This product is a tasty addition to salads and pasta dishes, as well as a good ingredient for compound salsa sauces.
If you are not a fan of complex dishes, but want to regularly eat foods containing iron in large quantities, you can cook your own homemade hummus.
Whole grain cereal and cereal
Do you like cereal for breakfast? This is an excellent choice that will allow you to start every day with the use of all useful trace elements and vitamins. Before buying, be sure to read the product label and see the chemical composition. Some types of muesli offer from 90 to 100 percent of the daily requirement for iron simultaneously with other vitamins and minerals (fiber, zinc, calcium, as well as B vitamins).
Pumpkin seeds
Do you know that this popular fall snack is very rich in iron? One glass of whole seeds contains more than 2 mg of iron, while a glass of peeled kernels already has 10 mg of substance. In other words, it is an excellent ingredient for a wide variety of dishes, beneficial. The seeds taste great and are easy to combine with other products, so they are often added to bread or rolls, as well as a crispy component in salads. Doctors recommend purchasing fried unsalted pumpkin seeds and keeping them handy as a quick and healthy snack.
Soya beans
One half a glass of this bean crop contains more than 4 mg of iron. It is also an excellent source of essential substances such as copper, which helps maintain blood vessels and the immune system, and manganese, an essential nutrient that is involved in most chemical processes in the body. In addition, soybeans are high in protein and fiber, and also have many vitamins and amino acids in their composition.
Nutritionists recommend adding soybeans to compound vegetable dishes. In addition, they can be a delicious addition to pasta dishes. If desired, they can be consumed on their own, just sprinkled with a small amount of sea salt.
Beans
Beans of all varieties are an excellent source of iron and contain from 3 to 7 mg of substance per glass. When choosing foods containing large amounts of iron, many people think about how to consume them. Beans do not create such a problem. It can be combined with foods such as cabbage, bell peppers, broccoli, cauliflower, which are high in vitamin C. It is a nutrient that helps the body absorb iron. You can also add beans to the salad, mash it and eat in combination with raw vegetables or add to the soup. The possibilities are almost endless!
Lentils
This is another type of bean, which is characterized by a high iron content. Cooked lentils offer up to 6 mg (or even more) of the trace element per glass of product. It is also rich in fibers that quickly saturate, lower cholesterol, and also help maintain blood sugar levels. This product is also an extremely versatile ingredient in cooking, and can be added to almost any dish - from soups and salads to hamburgers and other fast food.
Spinach
The listed products containing iron (the list of which is presented in the article) should also include spinach. Both raw and heat-treated products are excellent sources of trace elements. At the same time, eating spinach helps the body absorb nutrients more easily. Just one glass of boiled product provides the body with 6 mg of iron, as well as a large amount of fiber, protein, calcium and vitamins A and E.
Despite the fact that many green leaves do not appeal to many, especially children, they can be added to various complex dishes as a secret ingredient. This is especially useful in combination with foods high in vitamin C. For children, you can cook an omelet with finely chopped spinach or vegetable lasagna.
Sesame
Sesame seeds have a pleasant nutty flavor and at the same time act as a wonderful source of iron. These are oilseeds that contain 20 mg of iron per glass of product. In addition, they are distinguished by a large number of essential nutrients such as phosphorus, copper, vitamin E and zinc. The easiest way to incorporate the seed into your diet is to add it to the salad. Each tablespoon of sesame seeds will add more than a milligram of iron to your daily diet. Moreover, these seeds can be used in various sweets and desserts.
So, we looked at products containing iron in large quantities. They are not a great delicacy and can be easily incorporated into your daily diet. However, the above list does not provide an exhaustive answer to the question of what is a lot of iron. This trace element is also found in many berries and fruits (currants, apricots), dried fruits (figs, raisins) and so on. You just have to remember that daily nutrition should be balanced.