Products containing iron in large quantities. Daily requirement of an organism in iron

Deficiency of iron is the most common form of nutrient deficiency. Most often, the disease occurs among pregnant women and young children. Not getting enough of this microelement 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 transfer 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 microelement is found in many foods and is present in two forms: heme and non-heme. The first species is better absorbed by the body and is present in food of animal origin. It's fish, poultry and meat. Lamb, beef and pork should be enough in the daily diet for 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 iron balance in the body

In order to maintain the balance of this microelement in the body, it is necessary to replenish the amount of food that is lost daily. It comes out of the body with excrement, urine, particles of skin, then, hair and nails. Women also suffer from loss of iron during menstruation, so they need more trace element 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 run.

When the necessary dose of iron does not enter the body, its stores 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 that must be consumed depends on your age and sex. The best sources of this element consist of products of animal origin. Basically it is red meat and liver. Nevertheless, it is possible to obtain a good fraction of the substance from sources of non-animal type.

So how much should you get this micronutrient per day? Women in the age range of 19 to 50 years 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.

As doctors say, there are two types of iron in the diet: from animals 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 giblets are one of the best sources of iron with an additional bonus in the form of the content of other minerals, vitamins and proteins. The liver of beef is characterized by an incredibly high content of this trace element - almost 5 mg per slice. A portion of this product covers more than one-fourth of the daily need for iron in an adult woman. Pork liver is also a good choice, because it also contains a lot of vitamin C. In addition, it tastes more tender and softer, which gives great opportunities for the scope of culinary fantasy.

However, note that the liver of beef or pork should be consumed in moderation, because this product has a high cholesterol content. Even pregnant women should limit the amount of liver in the diet, because too high a level of vitamin A, contained in this product, can cause birth defects in the child.

If you are not fond of offal, you can safely use other proteins of animal origin - for example, egg yolks (containing 3 milligrams of iron per half-glass product) or red meat. Lamb or beef will be enough to maintain hemoglobin. These products have from 2 to 3 mg of a microelement per 100 grams.

Seafood

Such food, like seafood, will also help you get a lot of necessary trace elements. Bivalve mollusks (for example, mussels or oysters) and squid are products containing a lot of iron, as well as zinc and vitamin B12. One eaten oyster provides you with 3 to 5 mg of this substance. Thus, having enjoyed a plate of such sea delicacy, you will exceed the daily requirement for this trace element.

If oysters, mussels and other shellfish can not enter your usual everyday menu, replace them with other marine products containing iron in large quantities. For example, haddock, salmon and tuna are also good sources of microelements, although they are inferior in this shellfish.

Chickpeas

This bean culture provides your body with iron (5 mg of iron per glass of product) and offers a large dose of protein. This circumstance makes chickpeas an ideal option for vegetarians. This product is a delicious addition to salads and pasta dishes, as well as a good ingredient for composite salsa type sauces.

If you are not a fan of complex dishes, but want to regularly eat foods that contain iron in large quantities, you can cook your own homemade hummus.

Whole grain cereals and cereals

Do you like cereals for breakfast? This is an excellent choice, which will allow you to start every day with the use of all useful micronutrients and vitamins. Before buying, be sure to read the product label and look at the chemical composition. Some types of muesli offer 90 to 100 percent of the daily requirement for iron simultaneously with other vitamins and minerals (fibers, zinc, calcium, and B vitamins).

Pumpkin seeds

Did you know that this popular fall appetizer is very rich in iron? One glass of whole seeds contains more than 2 mg of iron, while a glass of purified kernels already counts 10 mg of the substance. In other words, it is an excellent ingredient for a variety of dishes, which is beneficial. Seeds taste great and are easily combined with other products, so they are often added to bread or rolls, and as a crunchy component in salads. Doctors recommend purchasing fried unsalted pumpkin seeds and keeping them on hand as a quick and healthy snack.

Soya beans

One half of a glass of this legume contains more than 4 mg of iron. It is also an excellent source of such essential substances as copper, which helps maintain blood vessels and the immune system, and manganese is 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 a lot of vitamins and amino acids.

Nutritionists recommend adding soy beans to the compound vegetable dishes. In addition, they can become a delicious addition to dishes from pasta. If desired, you can use them yourself, just sprinkle a little sea salt.

Beans

Beans of all sorts is an excellent source of iron and contains from 3 to 7 mg of substance per glass. Choosing products containing iron in large quantities, many are thinking about how to use them. Beans do not create such a problem. It can be combined with products such as cabbage, sweet pepper, broccoli, cauliflower, which are high in vitamin C. It is a nutrient that promotes the absorption of iron in the body. You can also add beans to salad, cook mashed potatoes and eat in combination with raw vegetables or add to the soup. The possibilities are almost limitless!

Lentils

This is another type of legumes, which is characterized by a high content of iron. Cooked lentils offer up to 6 mg (and even more) of a microelement 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 thermally processed products are excellent sources of microelements. In this case, the use of 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 these green leaves do not suit many people, especially children, they can be added to various complex dishes as a secret ingredient. Especially it is useful in combination with food with a high content of vitamin C. For children, you can prepare an omelette with finely chopped spinach or vegetable lasagna.

Sesame

Seeds of sesame have a pleasant nutty taste and at the same time serve as an excellent source of iron. These are the seeds of oilseeds, which 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 include a seed in your diet is to add it to the salad. Each tablespoon of sesame 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 have considered products containing iron in large quantities. They are not a great delicacy, and they can easily be included in your daily diet. However, the above list does not provide an exhaustive answer to the question of what a lot of iron is. This microelement is also found in many berries and fruits (currants, apricots), dried fruits (figs, suits) and so on. You just have to remember that the daily diet should be balanced.