Iron deficiency is quite common. There can be many reasons for it, but most often it is the result of malabsorption of this micronutrient or too little supply with the diet. Iron is a component of hemoglobin, so iron deficiency can lead to anemia. It is manifested by reduced physical performance, pale skin, brittle hair and nails, and difficulty in staying focused. A properly balanced diet and possible supplementation will certainly help you increase the level of this element in the blood. The degree of absorption of iron from food products depends on the form in which it occurs and on factors facilitating or hindering its absorption.
Heme and non-haem iron
Mr. Konrad, it is worth knowing that the fact that a given product contains significant amounts of this microelement does not mean that its consumption will bring many benefits to the body. Iron found in food can be divided into non-heme (plant-derived) and heme (animal-derived) iron. Iron found in animal products is much better absorbed by the human body than that from grains or vegetables. The absorption of non-haem iron ranges from 1 to 8%, while in the case of heme iron it can be as much as 25%. Thus, despite the high iron content in legumes or bran, meat and fish will be the most important source for the body.
Products with high iron content (in 100 g of product):
Pork liver | 18,7 mg |
Pumpkin seeds | 15,0 mg |
Wheat bran | 14,9 mg |
Enriched corn flakes | 14,0 mg |
Cocoa | 10,7 mg |
Wheat germ | 9,0 mg |
Chicken egg yolk | 7,4 mg |
Beef | 3,1 mg |
Veal | 2,9 mg |
Spinach | 2,8 mg |
Sardine | 2,8 mg |
The recommended daily iron intake is 10 mg / day for men and 18 mg / day for women 19-50 years of age (> 50 years of age, the recommended daily intake is 10 mg / day)
Increasing the absorption of iron
Properly selecting the ingredients of the dishes, you can increase the absorption of iron found in food. Particular attention should be paid to vitamin C. It is the main factor increasing the use of this element and thanks to its presence it can increase even several times. So please always remember to have the right amount of fresh vegetables, fruits and juices with each meal. The increase in the absorption of iron is also influenced, among others, by folic acid and copper.
What hinders its absorption?
There are many ingredients in the daily diet that are different from vitamin C and make it difficult to absorb iron. The limiting compounds include:
– oxalates (found mainly in plant foods such as sorrel, rhubarb and spinach)
– phytates (found mainly in cereals and legumes)
– dietary fiber (the source of which are, among others, bread and breakfast cereals)
– calcium (present in milk and milk products)
Of course, you shouldn’t completely eliminate these ingredients from the menu. However, it is worth ensuring that they are not present in greater amounts in a meal that would be the main source of iron. In addition to the listed ingredients, iron absorption is made difficult by high coffee and tea consumption.
Supplementation
Pharmacological support for iron deficiency can be very helpful and sometimes even necessary. However, it should be under the supervision of a doctor or dietitian, as is the case with other minerals and vitamins. When using supplementation, it is easy to exceed the amount that is safe for health, the more that more and more often food is additionally enriched with iron. Too high doses of it adversely affect the absorption of other minerals (mainly zinc), and may also lead to gastrointestinal complaints, and even disorders of the circulatory and nervous system.