What foods contain iron?

Iron is a biogenic trace element, one of the most important for the normal functioning of the human body. The daily need for iron increases with age. For an adult man, it is 10 mg., Women - 15 mg. In the absence of pathologies that interfere with absorption, it is desirable for iron to be ingested with everyday food. Therefore, to determine the optimal diet, you need to know which foods contain iron in maximum concentrations.

The value of iron for the body

  • First of all, iron is necessary for the synthesis of erythrocyte protein - hemoglobin. It helps to transport oxygen, carbon dioxide and protons in the body.
  • Iron is also found in other proteins, such as transferrin, which are responsible for the transport of iron, as well as ferritin and hemosiderin, which contribute to iron deposition.
  • Iron maintains a high level of immune defense of the body due to the synthesis of leukocytes.
  • In addition, iron is involved in the work of the muscles.

The list below is far from complete, but familiarization with it allows us to imagine the importance of maintaining the proper level of this trace element in the body.

Iron Products

Considering the question of which products contain the greatest amounts of iron, attention should be paid to the moment that it is important not only the quantitative content of iron, but also the qualitative forms of its compounds. This factor directly affects the amount of this microelement that can be absorbed by the body. For example, in dried fruits 5-6 times more iron is contained than in beef, but from it the trace element is absorbed much easier and faster. Of animal products, 15–20% of iron is absorbed, and from plant sources, only 5%. It should also be noted that only 10% of the total amount of iron consumed can be absorbed from food. The most effective in terms of iron absorption are animal products such as meat, liver, quail eggs and chicken yolk. From vegetable products can be noted in this regard, mushrooms, sea kale, red cabbage, seeds, beets,grapes, apples, tomatoes, pumpkins, pomegranates, figs, persimmons, melons, strawberries, black currants, rose hips, apricots, dried apricots, raisins, mushrooms, legumes, hazelnuts, cereals. Data on the quantitative content of iron per 100 g. Product listed in the following list:

  • Pork liver - 19.0 mg.
  • Beef liver - 9.0 mg.
  • Chicken Liver - 8.5 mg.
  • Chicken yolk - 7.2 mg.
  • Chicken heart - 6.2 mg.
  • Quail eggs - 3.2 mg.
  • Rabbit meat - 4.4 mg.
  • Beef meat - 3.1 mg.
  • Chicken meat - 2.1 mg.
  • Pork meat - 2.0 mg.
  • Lamb - 2.0 mg.
  • Dried mushrooms - 35.0 mg.
  • Brewer's yeast - 18.1 mg.
  • Seaweed - 16.0 mg.
  • Pumpkin seeds - 14.0 mg.
  • Sesame seeds - 11.5 mg.
  • Buckwheat - 8.3 mg.
  • Peas - 7.0 mg.
  • Fresh mushrooms - 5,2 mg.
  • Black currant - 5.2 mg.
  • Dried apricots - 4.7 mg.
  • Rye bread - 3.9 mg.
  • Raisin - 3.8 mg.
  • Walnut - 2.9 mg.
  • Apples - 2.2 mg.
  • Wheat bread - 1.9 mg.

In the preparation of the diet should be remembered that the level of absorption of iron reduces foods such as soybeans and phytates (found in bread, cereals, nuts), dairy products, cocoa, strong tea, coffee, beans. Conversely, iron absorption is enhanced by alcohol, fructose, sorbitol, as well as ascorbic, succinic, pyruvic, and ascorbic acids.

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