What foods contain a lot of iron

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Eat them with vitamin C for maximum benefits.

Why do you need iron

Let's say right away: if you do not have enough iron, get ready for trouble. For example, this Iron Deficiency Anemia / Mayo Clinic:

• weakness;
• constant fatigue;
• shortness of breath at the slightest exertion;
• dizziness;
• brittle hair and nails;
• cold hands and feet;
• pallor and circles under the eyes.

These are all signs of iron deficiency anemia. That is, a condition in which your body, due to a lack of iron, cannot produce a sufficient amount of hemoglobin - a protein that transports oxygen from the lungs to all organs and tissues, and the emitted carbon dioxide - in the opposite direction.

Relatively speaking, without enough iron, the body suffocates. But oxygen delivery is not the only process that requires this trace element.

Iron is involved in N. Abbaspour, R. Hurrell, R. Kelishadi. Review on iron and its importance for human health / Journal of Research in Medical Sciences in a myriad of reactions on which the metabolism in general is tied. Not only the physical condition of the body depends on it, but also immunity and intellectual performance.

To stay healthy, you need to get Iron / Office of Dietary Supplements (ODS) of the U. S. National Institutes of Health (NIH) 10–20 mg of iron every day. In pregnant women and those who regularly donate or otherwise lose blood, the rate rises to 28 mg.

An important point: the human body cannot synthesize iron on its own. We can only get it with food. Lifehacker has compiled a list of foods high in iron. Try to consume at least some of them daily to reduce your risk of iron deficiency anemia and other problems.

What foods contain a lot of iron

1. Spinach

Spinach is traditionally considered the champion in iron content. And deservedly so. Sailor Popeye's favorite leafy vegetable, whether raw, boiled, or baked, is able to offer you 3.6 mg of Spinach, cooked, boiled, drained, without salt / NutritionData iron for every 100 g of its own weight. However, there are foods stuffed with iron much more densely.

2. Oysters, mussels and other shellfish

One serving (100 g) of sea molluscs can contain Mollusks, clam, mixed species, cooked, moist heat / NutritionData up to 28 mg of iron, which completely and even with a margin covers the daily requirement for this trace element. Moreover, the iron in mollusks is heme (this is the name of a trace element of animal origin). It is absorbed 15-30% better than the non-heme, which we get from plant foods.

In addition, shellfish are high in protein (up to 26 g per serving), high amounts of vitamin B12, vitamin C and other nutrients. The bonus that you get by adding these seafood to your diet is an increase in the level of "good" cholesterol (HDL), which is good for the heart.

3. Legumes

An ideal source of iron for vegetarians. Boiled beans, chickpeas, peas, soybeans, lentils on average contain Lentils, mature seeds, cooked, boiled, without salt / NutritionData about 3.3 mg of a trace element per 100 g - that is, up to a third of the daily recommended dose.

The only thing that somewhat spoils this rosy picture is the fact that iron here is non-heme and is not absorbed as well as from meat. To improve absorption, eat or drink I. M. Zijp, O. Korver, L. B. M. Tijburg. Effect of tea and other dietary factors on iron absorption / Critical Reviews in Food Science and Nutrition beans with foods that contain vitamin C. For example, salads with leafy vegetables (sorrel, cabbage, parsley) and bell peppers, juices and smoothies with orange, kiwi, black currant.

4. Liver and other offal

A 100 gram serving of beef or chicken liver will give you approximately 6.5 mg of Beef, variety meats and by-products, liver, cooked, braised / NutritionData iron. In the kidneys, heart, brain, the trace element is slightly less, but also on average about a third of the daily value per 100 g.

In addition to iron, by-products are rich in protein, vitamin A, B vitamins and choline S. H. Zeisel, K.-A. da Costa. Choline: an essential nutrient for public health / Nutrition Reviews is an essential nutrient for liver and brain health that many people don't get enough of.

5. Pumpkin seeds

100 g of seeds - whether raw or roasted - will provide 13 mg of Seeds, pumpkin and squash seed kernels, dried [pepitas] / NutritionData iron. As with legumes, iron is non-heme, so pumpkin seeds should be consumed with foods containing vitamin C.

Bonus: pumpkin seeds are also one of the best sources of magnesium - an essential element that, among other things, helps reduce the risk of diabetes D. J. Kim, P. Xun, K. Liu. Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes / Diabetes Care and depression G. A. Eby, K. L. Eby. Rapid recovery from major depression using magnesium treatment / Medical Hypotheses.

6. Dark chocolate

It is enough to eat about 50 g of chocolate to get about 6.5 mg of Candies, chocolate, dark, 70-85% cacao solids / NutritionData iron (100 g, respectively, 13 mg, but it sticks together!). Give preference to chocolate with a cocoa content of 70% or more.

7. Red meat

A 100 g serving of beef or ground beef served in any form (steaks, burgers, meatballs, naval pasta filling) is a sure way to supply 2.7 mg Beef, ground, 85% lean meat / 15% fat, loaf, cooked, baked [hamburger, ground round] / NutritionData iron. Moreover, the microelement in this case is heme, that is, it is absorbed quickly and easily.

8. Tofu

Popular in Asia and among vegetarians, soy tofu cheese is also an excellent source of iron. A 100 gram serving contains Tofu, raw, firm, prepared with calcium sulfate / NutritionData, about 3 mg of the trace mineral. In addition, tofu is high in protein, thiamine (vitamin B1), as well as calcium, magnesium and selenium.

9. Turkey meat

A 100 gram serving of Dark Turkey Meat is 2.3 mg of Turkey, all classes, dark meat, cooked, roasted / NutritionData iron. For comparison, the same amount of white turkey meat contains only 1.3 mg. Plus, dark meat contains an impressive 29 grams of protein per serving, as well as a decent amount of B vitamins, zinc (30% of the RDA) and selenium (up to 60% of the RDA).

10. Quinoa

This popular cereal contains more protein than most other grains. It is also rich in folic acid (vitamin B9), magnesium, copper, manganese … And iron: quinoa contains about 1.5 mg of Quinoa, cooked / NutritionData per 100 gram serving of porridge.