16 foods rich in iron

Only a diet balanced in vitamins and microelements will help maintain health, activity and high performance. Iron-rich foods play an important role in this.

One of the key moments of the health of our body is the saturation of tissues and organs with oxygen. It is in this process that iron is involved. This element is one of the important components of hemoglobin, the main oxygen carrier in the body. But this is not the only function of iron: without it, it is impossible to carry out DNA synthesis, energy metabolism and adequate functioning of the immune system.

The main causes of iron deficiency in the body:

bleeding,
inflammatory diseases,
problems with the absorption of this nutrient in the stomach and intestines.

An unbalanced diet, lack of iron-rich foods in the diet, can also lead to iron deficiency. Today, iron deficiency anemia is one of the main health problems: this condition affects people, regardless of gender and age, anemia affects about 30% of the world’s population (1).

One of the main reasons is inadequate nutrition. The body receives the main supply of this substance from the destroyed “old” erythrocytes, but it is only enough to create new blood cells. Other processes require a micronutrient obtained from food.

For the normal functioning of organs and systems, a person needs 20-25 mg of iron per day. Moreover, the need of the female body for this nutrient exceeds the male twice (2).

What is important to know about iron

Basic functions in the body	• Transports oxygen to organs and tissues and participates in the removal of carbon dioxide; • participates in metabolic processes (contained in many enzymes, proteins), in the disposal of toxins, cholesterol metabolism, transforms calories into energy; • participates in the work of the immune system; • supports the work of the thyroid and pancreas; • participates in the formation of hair, nails and skin cells; • actively participates in the formation of the fetus.
The body’s need for iron (per day)	• Men – 8 mg • Women – 18-20 mg • Pregnant – 27 mg • Children under 13 years old – 7-10 mg • Teenage boys – 11 mg • Teenage girls – 15 mg • People over the age of 51 – 8 mg
Physiological loss of iron in the body	• In men – 1 mg / day • In women – 2 mg / day
Sources of Iron	• Heme (easily digestible) iron: liver, beef, poultry, fish • Non-heme (hard-to-digest) iron: plant foods
Effect on iron absorption	• Enhance: ascorbic acid, folic acid, vitamin B12, copper • Reduce: tea, coffee, dairy products, rice, nuts and seeds
Factors that increase the loss of iron in the body	• Injuries, cuts, operations, etc.; • insufficient intake of iron with food; • excessive intake of phosphates, oxalates, calcium, zinc, vitamin E; • lead poisoning, antacids; • peptic ulcer, gastritis, dysbacteriosis, tumors; • worm infestation; • violation of intestinal absorption; • Violation of vitamin C metabolism; • intensive growth of the organism; • pregnancy; • heavy menstruation; • playing sports; • donation.

Who is recommended to eat foods rich in iron

Everyone needs to add iron-rich foods to their diet. This is especially true for pregnant women, as they are most susceptible to a lack of iron in the blood. According to WHO, 42% of all pregnant women are found to be iron deficient (3). The fact is that during the bearing of a child in women, a number of physiological processes change. The volume of blood plasma increases by almost 50%, and the number of blood cells increases by only a quarter (4). Hence the need for iron and trace elements – for increased hemoglobin synthesis. The consumption of this substance also increases for the needs of the placenta and fetus and during breastfeeding.

More iron is also necessary for a growing body. There are two such periods in a child’s life:

the first two years associated with intensive growth,
puberty, in which rapid growth also occurs.

During adolescence, children need more iron than adults. 96% of all cases of adolescent iron deficiency anemia (5) are alimentary in nature, that is, associated with malnutrition.

Often, iron deficiency in the body leads to its poor digestibility. This may be due to inflammatory processes in the intestine, atrophic or cicatricial changes in it.

An increased need for iron is experienced by people (especially the elderly) with infectious diseases, metabolic disorders, in the presence of tumors and burns.

Iron deficiency is observed after operations, injuries with blood loss, after chemotherapy or radiotherapy, as well as after heavy menstruation in women.

An increased intake of iron-rich foods is advisable during high physical activity (applies to athletes and people doing heavy physical work), since iron is directly involved in the conversion of calories into energy.

What foods contain iron

With food, you can get enough iron to meet the daily requirement of the body. It can be heme or non-heme iron. Both types of trace elements are absorbed by the body, but the absorption of heme iron is much higher.

Let’s talk about 16 foods rich in iron.

Foods rich in heme iron

Heme iron is of animal origin. It is found in meat, poultry, fish and seafood.

1. Eggs and egg products

Oddly enough, egg powder contains the most iron of animal origin – 8,9 mg per 100 g of product, which covers 64% of the daily iron requirement.

100 g of chicken egg yolk contains 6,7 mg of iron, in a whole egg – 2,5 mg per 100 g, in quail – 3,2 mg per 100 grams.

In addition to iron, eggs contain more than 40 types of vitamins, a large number of micro and macro elements, a complete protein with essential amino acids.

2. Offal

Beef liver is rich in iron more than others. 100 g of the product contains 49% of the body’s daily requirement for this trace element – 6,9 mg. In addition to heme iron, the liver contains a high percentage of protein, vitamin A, copper and other beneficial substances.

Beef kidneys are also rich in iron: 6 mg per 100 g of product, which corresponds to 43% of the daily requirement.

3. Seafood

In third place is the representative of seafood – oyster. 100 g of oysters contain 6,2 mg of easily digestible iron (44% of the daily requirement). Oysters are rich in vitamins C and B12, protein and cholesterol. Seafood is not only healthy, but also low in calories.

Less iron in mussels – 3,2 mg (23% of the daily requirement), even less in shrimp – 1,8 mg (13% of the daily requirement). The squid closes this list – 1,1 mg per 100 g of product (8% of the requirement).

4. Rabbit meat

This dietary product in all respects contains 3,3 mg of iron per 100 g of meat, which is 24% of the daily requirement for heme iron.

Rabbit meat contains vitamins (B6, B12, PP), phosphorus, cobalt, manganese, potassium and fluorine more than other types of meat. This meat is hypoallergenic and easy to digest.

5. Beef

Beef meat also has a high content of heme iron – about 2,7 mg per 100 g of product. Such a volume of the product will fill 19% of the daily requirement of the body. Meat comes in different categories: the darker it is, the more iron it contains. Meat also contains a lot of B, A, K and PP vitamins, proteins (including collagen and elastin), micro and macro elements.

6. Caviar

Black caviar contains 2,4 mg of heme iron (per 100 g of product), which corresponds to 17% of the daily requirement. Caviar is famous for its unique chemical composition: 30% soluble proteins, 13% fats, lecithin, vitamins, folic acid, essential amino acids, minerals.

Less iron in red caviar – 1,8 mg per 100 g (13% of the daily requirement). A more budgetary product – pollock caviar – contains 1,5 mg of iron per 100 g (11% of the daily requirement).

7. Meat (lamb, pork)

Lamb can be safely attributed to dietary products with a high iron content – 2 mg per 100 g (14% of the daily requirement). This meat is easily digestible and has a low calorie content, does not increase cholesterol levels. Lamb is rich in beta-carotene, zinc, vitamins B1, B12, A, D and protein.

Pork meat has slightly less iron – 1,7 mg (12% of the daily requirement).

8. Bird

In 100 g of chicken meat – 1,6 mg of iron or 11% of the daily requirement. Slightly less nutrient in a turkey – 1,4 mg.

In the meat of broiler chickens, the content of heme iron is 1,3 mg per 100 g (9% of the daily requirement).

In terms of easily digestible proteins, poultry meat is ahead of pork and beef. It is dietary, low-calorie, contains vitamins A, B1, B12, PP and minerals.

9. A fish

Mackerel is the leader in this category – 1,7 mg per 100 g of the product (12% of the daily requirement). Sprat contains 1,4 mg of iron, in horse mackerel and herring 1,1 mg of a useful substance, in salmon and salmon 0,8 mg each.

Approximately the same content of heme iron in river fish. In addition, fish is a source of minerals (calcium and phosphorus), iodine, manganese and copper.

10. Dairy

Sour cream, cream, hard and processed cheeses, cottage cheese, milk powder – all these products also contain iron. Its concentration ranges from 0,3 to 1,0 mg per 100 g of product.

Most iron in fatty cheeses and sausage cheese – 1,0 mg per 100 g. The same amount of substances in powdered milk, slightly less in cheese – 0,7 mg.

Foods rich in non-heme iron

The source of non-heme iron is plant-based food. It is absorbed worse than heme, but this does not mean that you need to eat only meat, trying to get enough of easily digestible iron. Nutrition should be balanced, complete and varied.

1. Sesame

Sesame has the highest content of non-heme iron: 16 mg per 100 g of seeds, which completely covers the daily need for iron.

Sesame also contains a lot of vegetable proteins and fats, vitamins of groups A, B, C, E, zinc, magnesium and phosphorus, potassium and calcium. Sesamin in its composition slows down skin aging. Sesame oil – antioxidant, improves digestion, improves immunity.

2. Seaweed

Seaweed contains 16 mg of iron per 100 g. And the combination of fatty acids (Omega-3) with iodine, vitamins A, B, C, E, D, minerals and dietary fiber makes this product an indispensable source of nutrients.

3. Legumes

First up is lentils. This leguminous plant more than other cereals contains the iron we need: in 100 g of lentils it is 11,8 mg (84% of the daily requirement).

The product is easily digestible, contains amino acids, vitamin B1, many trace elements. Lentils contain a lot of folic acid, which is so necessary during pregnancy.

There is a lot of iron in peas: 7 mg per 100 g of the product, and the protein content is higher than in many types of meat.

4. Cereals

Buckwheat is the leader among cereals. The iron content of whole buckwheat is 8,3 mg per 100 g of grain (59% of the daily requirement). According to these indicators, it is ahead of meat and seafood. Buckwheat is also an indispensable source of protein, vitamins, minerals and amino acids.

Slightly less iron in barley – 7,4 mg, and also high in protein, vitamins, minerals and amino acids. Even less iron in wheat and oats: 5,4 mg per 100 g of grain.

5. Seeds and nuts

Sunflower seeds contain 6,1 mg of iron per 100 g of seeds. Slightly less in pine nuts and peanuts: 5,5 mg and 5 mg, respectively. In hazelnuts – 4,7 mg of iron, in almonds – 4,2 mg, in pistachios the content of this nutrient is 3,9 mg per 100 g.

6. Fruits and greens

Most iron in dried apples – 6 mg per 100 g of product. Fresh apples are significantly inferior to them – 2,2 mg.

A lot of iron in figs, apricots and dried apricots – 3,2 mg per 100 g of product. 3 mg of iron in 100 g of raisins, dried peaches and prunes, 2,5 mg in persimmons and pears.

The most generous greens for iron are: spinach (3,5 mg), basil (3,2 mg) and parsley (1,9 mg).

How to take iron foods

First of all, nutrition should be balanced – and not only for iron. When compiling your menu, remember the substances that help and hinder the absorption of iron.

Do not mix with calcium and magnesium

When cooking, do not mix iron-containing products with dairy and sour-milk products. The calcium present in them reduces the absorption of iron.

Also, do not fill food with seeds and nuts. They contain a lot of magnesium, which prevents the absorption of heme iron.

Tea and spicy food – separately

Do not drink tea or coffee with food. These products contain substances – iron antagonists.

Do not eat spicy and acidic foods with iron-containing foods. It irritates the gastrointestinal mucosa and reduces the absorption of iron.

Choosing a side dish for meat

Rice should not be used as a side dish for meat. It slows down the absorption of iron. Opt for other grains, legumes, vegetables, and greens that are high in vitamin C.

Correct combinations

Vitamins aid in the absorption of iron. There are many of them in fruits, red peppers, carrots, tomatoes, spinach, berries, and eggs.

It is also recommended to combine heme and non-heme iron, this increases the absorption of the substance.

Ready in cast iron

In addition, food is saturated with iron by cooking it in cast-iron utensils with the most reduced heat treatment.

Reviews of doctors about products with iron

In medicine, great importance is attached to proper nutrition. Today, iron deficiency anemia (IDA) has become a major health problem. The incidence rate is on the rise. The main problem is that 90% of anemias are iron-deficient (2), most of them are nutritional in nature, that is, they are related to nutrition.

Doctors pay special attention to the diet of pregnant women, since anemia preceding pregnancy complicates its course (6).

“It is not uncommon for women to enter pregnancy already having a low hemoglobin level,” says obstetrician-gynecologist Natalya Kosolapova. – In this case, IDA in pregnant women is more difficult, as the body has time to adapt to a low level of iron. An excellent means of preventing anemia in preparation for pregnancy is proper nutrition, balanced, including iron.

Doctors consider the rational nutrition of children especially important, especially during puberty. The frivolous attitude to food of adolescents themselves contributes to the increase in the incidence of IDA in minors.

— In the last decade, the incidence of iron deficiency anemia has steadily increased. This is especially noticeable among adolescents: the incidence of IDA has increased by almost 300% and almost all of it is related to nutrition. Far from always the reason is the availability of products, says general practitioner Mikhail Lystsov. – More than half of the children complain about the lack of time for food, high employment, love for convenience foods and fast food, a tendency to vegetarianism. Among girls, a high percentage of partially hungry or refusing some meals due to the high motivation to lose weight.