What foods contain a lot of iron
Educational Program Health / / December 28, 2020
Why do you need iron
Let's say right away: if you do not have enough iron, get ready for trouble. For example, suchIron Deficiency Anemia:
- weakness;
- constant tiredness;
- 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 enough 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 involvedReview on iron and its importance for human health in a lot 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 receiveIron 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 does not know how to 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 of iron content. And deservedly so. Sailor Papaya's favorite leafy vegetable, whether raw, boiled, or baked, can offer you 3.6 mgSpinach, cooked, boiled, drained, without salt 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 marine shellfish may containMollusks, clam, mixed species, cooked, moist heat 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 non-heme, which we get from plant foods.
In addition, shellfish contain a lot of protein (up to 26 g per serving), a huge amount vitamin B12, vitamin C and other nutrients. The bonus that you get by introducing these seafood into 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 contain on averageLentils, mature seeds, cooked, boiled, without salt 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 drinkEffect of tea and other dietary factors on iron absorption beans by foods that contain vitamin C. For example, salads with leafy vegetables (sorrel, cabbage, parsley) and bell pepper, juices and smoothies with orange, kiwi, black currant.
4. Liver and other offal
A 100-gram serving of beef or chicken liver will provide you with approximately 6.5 mgBeef, variety meats and by-products, liver, cooked, braised gland. 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 cholineCholine: an essential nutrient for public health - 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 the body with 13 mgSeeds, pumpkin and squash seed kernels, dried [pepitas] gland. As with legumes, the iron is non-heme, so pumpkin seeds should be consumed with foods that contain vitamin C.
Bonus: Pumpkin seeds are also one of the best sources of magnesium, an essential nutrient that, among other things, helps reduce the risk of diabetes.Magnesium intake in relation to systemic inflammation, insulin resistance, and the incidence of diabetes and depressionRapid recovery from major depression using magnesium treatment.
6. Dark chocolate
It is enough to eat about 50 g of chocolate to get about 6.5 mgCandies, chocolate, dark, 70-85% cacao solids iron (in 100 g, respectively, 13 mg, but it will stick together!). Give preference chocolate with a cocoa content of 70% and 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 surefire way to supply 2.7 mgBeef, ground, 85% lean meat / 15% fat, loaf, cooked, baked [hamburger, ground round] gland. 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 is also an excellent source of iron. 100 gram serving containsTofu, raw, firm, prepared with calcium sulfate about 3 mg of a trace element. 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 is 2.3 mgTurkey, all classes, dark meat, cooked, roasted gland. For comparison, the same amount of white turkey meat contains only 1.3 mg. Plus, dark meat contains an impressive 29g of protein per serving, as well as a decent amount B vitamins, zinc (30% of the recommended daily intake) and selenium (up to 60% of the recommended daily intake) dose).
10. Quinoa
This popular cereal contains more protein than most other grains. It is also rich in folic acid (vitamin B9), magnesium, copper, manganese... Well, and iron: quinoa contains about 1.5 mgQuinoa, cooked per 100 gram serving porridge.
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