Iron deficiency anemia is the most common deficiency disease.
Children and women of childbearing age are most affected. This type of anemia develops due to a lack of iron in the diet, after serious blood loss, or as a result of vitamin C deficiency. Meanwhile, do not confuse iron deficiency anemia with megaloblastic anemia caused by insufficient intake of and.
The main task of iron in the body is to participate in the formation of hemoglobin, which concentrates about two-thirds of all Fe. Another quarter of the iron reserves are stored in ferritin and about 5 percent in the composition.
Benefits for the body
Iron obtained from food can provide a number of benefits to the human body. Given the special significance of Fe for humans, it is worth dwelling on its functions in more detail.
Hemoglobin formation
This ability is one of the main functions of the ferrum. A person throughout his life needs the continuous formation of hemoglobin, since blood loss as a result of even minor external or internal bleeding reduces its level. In particular, women experience significant blood loss every month, therefore they are more prone to anemia than men (especially with improper, unbalanced nutrition). In addition, it is this mineral that determines the color of blood, giving it a dark red hue, and also transports oxygen to all cells of the body.
For building muscle
In muscle tissues, iron plays the role of an oxygen supplier, without which the process of muscle contraction is impossible. The tone and elasticity of muscles depend on ferrum, and weakness is a typical symptom of iron deficiency.
For the brain
The ability to carry oxygen throughout the body makes iron an indispensable trace element for the full functioning of the brain. Fe-deficiency increases the risk of developing Alzheimer's disease, dementia and other diseases caused by brain disorders.
restless leg syndrome
Most researchers agree that the reason for the development of this sensorimotor disease is insufficient iron intake. Fe deficiency causes muscle spasms, which increase during periods of rest (sleep, sitting).
Maintaining a healthy body temperature
Interestingly, iron has the ability to regulate body temperature. And the adequacy of the flow of enzymatic and metabolic processes depends on its stability.
To keep you feeling well
Eliminates chronic fatigue in men and women, which is also a consequence of low hemoglobin.
Strengthening immunity
Ferrum plays a key role in the functioning of the immune system. An organism saturated with iron in sufficient quantities is able to more actively fight infectious diseases. In addition, the speed of wound healing depends on iron.
Healthy pregnancy
During pregnancy, the female body needs increased volumes of blood and red blood cells (to supply the growing fetus). Therefore, the "demand" for iron in pregnant women increases. Iron deficiency increases the risk of preterm birth, provokes underweight in the newborn and disorders in its development.
In addition, iron can influence energy metabolism, enzymatic activity, relieve insomnia, increase concentration.
Why is a deficit dangerous?
Acute anemia is usually the result of advanced iron deficiency.
The main symptoms of iron deficiency are:
- fast fatiguability;
- muscle weakness;
- excessive menstrual bleeding in women.
As already noted, women are more prone to developing iron deficiency. Almost 10 percent of the fairer sex of childbearing age suffer from a lack of this trace element. But in men (and in women after menopause), ferrum deficiency anemia is extremely rare. Children are also at risk for developing anemia.
Factors contributing to the development of iron deficiency
- Increased blood loss (including from donors) increases the body's need for iron.
- Strength training and endurance exercises require almost twice the daily rate of ferrum.
- Mental activity contributes to a more rapid expenditure of iron reserves.
- Diseases of the gastrointestinal tract, gastritis with low acidity, autoimmune bowel diseases can cause poor absorption of iron.
Combination with other nutrients
. Consumption of ascorbic acid along with iron-containing foods contributes to increased absorption of iron. For example, if you add half a grapefruit to the Fe diet, the body will absorb three times more iron. Therefore, it is important that the menu is enriched not only with iron, but also with vitamin C. However, it is worth paying attention: ascorbic acid has a stronger effect on the absorption of iron from plants than on the absorption of ferrum of animal origin.
Vitamin A. Retinol deficiency blocks the body's ability to use iron stores to form red blood cells.
Copper. This microelement, as you know, is necessary for the transport of nutrients from "storage" to cells and organs. With a lack of cuprum, iron loses its "mobility", which as a result leads to the development of anemia. Would you like to restock ferrum at the same time? Beans, soybeans and lentils should regularly appear on your table.
It is also important to combine foods rich in iron with foods containing (thanks to the ferrum, B-substances acquire increased "performance").
Meanwhile, it is important to know that many food components can inhibit (weaken) the absorption of iron by binding it in the gastrointestinal tract. A number of such ingredients are found in whole grains and black tea. However, studies have shown that there is no harm to a healthy person from these substances. But in people with existing violations of iron absorption or with advanced anemia, the absorption of nutrients worsens even more.
It is also important to know that calcium almost completely blocks the absorption of iron. Hence the recommendation: for the normal absorption of ferrum, iron-containing foods should be consumed separately from dairy foods and other foods rich in calcium.
The body's need for iron
The daily norm of iron for adults ranges from 10-30 mg.
Nutritionists call a serving of Fe at 45 mg an acceptable upper limit. At the same time, the daily norm for women is slightly higher than for men. This is due to physiological processes: from 10 to 40 mg of iron are lost monthly with menstrual blood. With age, the needs of the female body in the ferrum are reduced.
In healthy people, iron overdose is almost never observed. People with hemochromatosis (a genetic disorder in which the percentage of iron absorption from food is 3-4 times higher than in healthy people) are at high risk of poisoning. Excessive accumulation of ferrum in the body can activate free radicals (damage the cells of the liver, heart, pancreas, increase the risk of cancer).
Products containing ferrum
There are two types of iron found in food: heme and non-heme. The first option is ferrum, which is part of hemoglobin. Its sources are all animal foods and seafood. Heme iron is absorbed faster and easier by the body. Non-heme iron is an element derived from plant foods. For the formation of hemoglobin, it is used only partially, and then only in combination with vitamin C.
To achieve maximum benefit, nutritionists recommend combining animal and plant products. In this way, it is easy to increase the absorption of ferrum (sometimes even by 400 percent).
Many people know that meat, especially red varieties, as well as offal, are the best sources of iron.
Meanwhile (and this may come as a surprise to many), plant foods are sometimes no worse. Ask an avid vegetarian to take a blood test, and most likely, his iron concentration will not deviate too much from that of meat eaters. True, for this it is important to eat a variety of types of plant foods.
These studies partly destroy the theory that plants cannot provide humans with the necessary amount of iron. Many vegetarian foods contain iron above 10 percent of your daily value, and a serving or lentils will provide a third of your daily iron. In addition, plant foods contain fewer calories and fats, so they are ideal for people who follow their figure and health. But besides this, adherents of vegetarianism do not deny that the recommended daily intake of iron, obtained exclusively from plant foods, should be about one and a half times higher than that of meat-eaters.
Among plant foods, legumes and green leafy vegetables are the best sources of iron. Whole grains also have good nutritional properties and good reserves of ferrum. And the most unexpected source of iron for many is sugarcane molasses. Just 1 teaspoon of this product contains almost 1 milligram of iron. This indicator significantly exceeds the iron content among other sweeteners such as honey, wedge syrup, brown sugar.
In order to make it easier to understand which foods are the most saturated with iron, we offer a table of the most useful foods. Using this knowledge, it is easy to avoid iron deficiency anemia.
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| pork liver | 200 g | 61,4 |
| beef liver | 200 g | 14 |
| beef kidneys | 200 g | 14 |
| mussels | 200 g | 13,6 |
| oysters | 200 g | 12 |
| Heart | 200 g | 12,6 |
| Rabbit meat | 200 g | 9 |
| Turkey | 200 g | 8 |
| Mutton | 200 g | 6,2 |
| Chicken | 200 g | 5 |
| Mackerel | 200 g | 5 |
| Ground beef (lean) | 200 g | 4 |
| Herring | 200 g | 2 |
| Chicken egg | 1 piece | 1 |
| Quail eggs | 1 piece | 0,32 |
| Black caviar | 10 g | 0,25 |
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| Peanut | 200 g | 120 |
| Soya | 200 g | 10,4 |
| Beans (lima) | 200 g | 8,89 |
| Potato | 200 g | 8,3 |
| White beans | 200 g | 6,93 |
| beans | 200 g | 6,61 |
| Lentils | 200 g | 6,59 |
| Spinach | 200 g | 6,43 |
| Beets (tops) | 200 g | 5,4 |
| Sesame | 0.25 cup | 5,24 |
| chickpeas | 200 g | 4,74 |
| Romaine lettuce | 200 g | 4,2 |
| Chard | 200 g | 3,96 |
| Asparagus | 200 g | 3,4 |
| Brussels sprouts | 200 g | 3,2 |
| Pumpkin seeds | 0.25 cup | 2,84 |
| Caraway | 2 tsp | 2,79 |
| Beet | 200 g | 2,68 |
| Turnip | 200 g | 2,3 |
| Leek | 200 g | 2,28 |
| White cabbage | 200 g | 2,2 |
| Green pea | 200 g | 2,12 |
| Broccoli | 200 g | 2,1 |
| Olives | 200 g | 2,1 |
| vegetable marrow | 200 g | 1,3 |
| Tomatoes | 200 g | 0,9 |
| Parsley | 10 g | 0,5 |
| Chilli | 10 mg | 1,14 |
| oregano | 2 tsp | 0,74 |
| Basil | 10 g | 0,31 |
| Black pepper | 2 tsp | 0,56 |
How to keep iron in food
Among the advantages of iron found in food of animal origin is high heat stability. But vegetable ferrum is not enthusiastic about mechanical processing or cooking. An example is whole grains, which lose almost three-quarters of their Fe reserves during processing into flour.
If we talk about cooking, then in this case the iron does not evaporate from the product - it partially passes into, in which the vegetable was cooked. It's also important to know a few tricks to help keep the iron in your meals.
- It is possible to minimize losses by reducing the cooking time and using as little water as possible. Example: Spinach cooked for 3 minutes in a large pot loses almost 90 percent of its iron.
- Cast iron cookware is able to saturate foods with additional iron. These portions can be quite small - from 1 to 2 milligrams, but the reality of such a process has already been proven. Moreover, experiments have shown that acidic products "absorb" ferrum from iron containers more intensively.
Iron absorption
But even if the product contains breathtaking reserves of iron, this does not mean that all this wealth will pass into the body. The absorption of ferrum from different foods occurs with a certain intensity. So, a person will “pull out” about 20 percent of the available iron from meat, a little more than 10 percent from fish. Beans will yield 7 percent, nuts 6 percent, and fruits, legumes, and eggs don't expect more than 3 percent ferrum absorption. Least of all - only 1 percent of iron - can be obtained from cooked cereals.
Iron deficiency anemia is a serious problem, leading to many associated diseases. But you can avoid it if you remember the role of proper nutrition.
Often we completely forget about iron, but it’s quite easy to run into a shortage. Protect yourself from health problems by adding healthy sources of the right mineral to your diet.
Do you have a deficit?
Iron is an essential mineral that supports metabolism and is a major component of hemoglobin, a protein found in red blood cells. If you don't get enough, you may develop anemia, fatigue, nausea, and heart problems. Doctors often prescribe complexes for pregnant women, women with heavy periods, infants, children, vegetarians, frequent blood donors, and people with cancer or gastrointestinal problems. For everyone else, just try to stick to a balanced diet that includes iron-rich foods. And remember, an excess of iron can also be dangerous - do not exceed a dose of forty-five milligrams. Excess iron can cause nausea and damage internal organs. Don't start taking supplements without your doctor's advice or you could harm yourself.
Liver
Although not the most popular dish, liver is one of the best sources of iron. In addition, it has a lot of protein, vitamins A and B 12. There is also cholesterol in the liver, but you're unlikely to eat enough to make it a problem, so don't worry.
Enriched cereal
An excellent source of iron is mineral-fortified breakfast cereal. You can get 100% of your daily value from one serving of these cereals! Add vitamin C-rich orange juice to them, which will improve iron absorption, and your breakfast will seriously improve your health. Just watch the amount of sugar - too sweet cereal will not benefit the body.
Beef
Depending on the type of tenderloin, beef can contain between ten and twenty-four percent of the daily value of iron. The iron found in meat is absorbed more efficiently than iron from plant foods.
oysters
Six oysters contain about four milligrams of iron. In addition, delicious seafood is a source of zinc and vitamin B 12. A great excuse to treat yourself to a gourmet meal.
Beans
Beans contain an impressive amount of iron, which makes this product extremely useful for those who follow a plant-based diet. One serving of beans contains five milligrams of the mineral. More iron is found in white beans. Use these legumes in salads and sauces, add to soups and cook as a side dish.
hemp seeds
These nutty flavored seeds are perfect for salads, cereals and yogurts. Three tablespoons contains four milligrams of iron. If you haven't tried hemp porridge yet, you're missing out - it's a great source of protein, omega-3 fatty acids, and magnesium.
Chicken
Chicken is another good source of iron, with dark meats having more of the mineral than white meats. In one serving of dark chicken meat - eight percent of the daily value, which is quite good.
Spinach
It is one of the best plant sources of iron. One serving of frozen spinach contains four milligrams of iron. Add these greens to stir-fry or pasta to make simple meals more nutritious, and you can also make salads with them.
lamb
Lamb is similar in nutritional value to beef, with up to three milligrams per serving. This is a great addition to your lunch.
iron-fortified bread
Another great source of iron for vegans and vegetarians is iron-fortified bread. When wheat is processed into flour, it loses iron and some other nutrients. Since the middle of the last century, some bakers have added lost nutrients to flour. Choose bread with a high iron content - up to one milligram per piece. This will allow you to significantly improve your diet.
canned tomatoes
Opt for canned tomatoes over fresh if you want to get the most of the mineral. One serving of canned tomatoes contains a milligram of iron. In addition, tomatoes are rich in vitamin C, so the mineral will be better absorbed.
Egg yolk
Forget egg white omelettes: the yolk is the most nutritious part of an egg and contains a milligram of a beneficial mineral. And that's not all! It is in the yolk that contains choline, healthy fats, vitamins A, B 6 and D, as well as most of the vitamin B 12, folic acid and selenium. Scientists have proven that eating yolks does not raise cholesterol levels at all, so you have no reason to refuse them.
Lentils
This is another product that contains a large amount of the mineral. There are about seven milligrams per serving - a pretty impressive amount. Lentils can serve as a great alternative to minced meat in many dishes and are a good source of iron for vegetarians. In addition, it is a very versatile product that can be included in any diet.
Cashew nuts
All nuts are a good source of iron, but cashews have the highest levels of the beneficial mineral. Studies have shown that eating cashews helps lower bad cholesterol levels. In addition, cashews contain phytates, substances with anti-inflammatory properties. Nuts also contain magnesium, copper, phosphorus, and manganese, making them especially beneficial.
sardines
You only need to eat four sardines to get two milligrams of iron, so add this fish to your salads or sandwiches regularly. Sardines are also an excellent source of omega-3 fatty acids, they are rich in protein, calcium, selenium and vitamin B 12.
soy products
Not only is tofu a versatile protein source beloved by many vegans and vegetarians, it's also a great source of a healthy mineral. Nutty flavored edamame soybeans are perfect for salads and soups. They provide four milligrams of iron per serving! You can simply snack on them while roasting the beans in the oven until crunchy. Soy milk is also suitable, but it contains slightly less nutrients.
With food, the microelements we need get into the human body. Iron has a special role in the functioning of vital systems. To avoid its deficiency, foods containing iron should be constantly present in the diet.
Iron plays an important role in the body
The greatest amount of iron (Fe) is contained in the blood (about 71%). Here, the trace element is part of the erythrocytes, is responsible for the capture of oxygen, its delivery to all organs, as well as the movement of carbon dioxide into the lungs (for further excretion).
In addition, the substance is responsible for a number of other important functions:
- is an integral component of hemoglobin and myoglobin;
- actively participates in hematopoiesis and intracellular metabolism (cholesterol synthesis, elimination of poisons, redox processes, energy metabolism);
- helps to strengthen the body's defenses;
- helps the normal functioning of the thyroid gland.
Iron performs many functions in the body
Daily iron requirement for humans
Depending on age, gender and physical characteristics, the body's need for an important trace element may differ and amount to:
- for women - 15-21 mg per day;
- for men - from 8 mg;
- for children - 5-19 mg (depending on age);
- for pregnant women (starting from the 6th month of gestation and another 3-4 months after childbirth) - 32-37 mg per day;
- for nursing mothers - from 24 to 36 mg.
It is important to remember that not only iron deficiency is dangerous for the body, but also its excess. Therefore, the maximum allowable daily dose of such a trace element should not exceed 46 mg.
Top iron foods
The trace element Fe is found in food of animal origin (heme iron) and in plant foods (non-heme iron).
Table "Rating of foods rich in iron"
The human body absorbs heme iron better and faster. If you use beef, chicken breast, mussels, oysters, then from 100 g of the product you can get 4–4.2 g of already absorbed Fe. This amount of non-heme iron is found in 175 g of boiled beans or 35 g of sesame (pumpkin seeds).
List of foods for iron deficiency
Iron deficiency in the body negatively affects the general condition of a person, threatens with anemia and disruption of the process of cellular respiration. This is especially dangerous during pregnancy, as it disrupts the normal functioning of all organs and can harm the fetus. Therefore, it is important to include iron-rich foods in your daily diet.
Vegetables, legumes and greens
Among plant foods, the largest sources of iron are:
- bakery products;
- legumes - beans, lentils;
- vegetables - beets, cabbage (cauliflower, white), celery, potatoes, pumpkin, tomatoes, broccoli, spinach, wild mushrooms.
Legumes are high in iron
Iron of plant origin refers to inorganic Fe. For its assimilation, vitamin C is required, which is abundant in cherries, figs, citrus fruits, and onions.
Fruits, dried fruits and berries
Most useful minerals contain:
- apples, pears;
- peaches;
- blackberries, blueberries, strawberries, black currants;
- bananas, dates;
- pomegranate.
A considerable amount of iron is contained in rose hips and dried fruits (dried apricots, dried apples, pears, figs, raisins).
Peaches are not only tasty, but also healthy for the body.
Fish
The diet for anemia should include fish and seafood.
The elements with the highest iron content include:
- mackerel, herring, carp, burbot, cod;
- mussels, shrimp;
- caviar chum salmon.
Chicken fillet contains a lot of the element Fe
Iron is best absorbed from beef meat, then pork. Although the liver is the leader in the content of this microelement, the percentage of its absorption into the blood is lower.
Milk and dairy products are sources of calcium (Ca), but they contain almost no iron in their composition. Ca interferes with the normal absorption of Fe, so it is better to exclude such food from the diet for a while. If this is not possible, then to increase hemoglobin, foods with iron and calcium should be consumed at different times and at a large interval.
Dairy products interfere with iron absorption
Cereals and legumes
With anemia, it is useful to eat buckwheat. Of the cereals, it holds the record for iron content.
Many important trace elements are found in:
- wheat
- millet;
- oatmeal.
Among legumes, beans and peas are distinguished, a lot of iron is also found in lentils. It must be remembered that the percentage of absorption of such Fe is the lowest - 1–3% (cereals) and 6–7% (beans), therefore, with a special diet, the amount of an important substance should be constantly monitored.
Nuts and seeds
To increase hemoglobin during pregnancy, it is useful to eat nuts with a high iron content. The leaders are almonds, hazelnuts and pistachios. There is a lot of such an element in pumpkin seeds. They are especially useful for children, as they not only increase the level of Fe in the blood, but also help get rid of helminthic invasions, strengthen the immune system.
Iron foods include:
- sesame (the highest amount of Fe in fried and peeled);
- poppy seeds;
- cashew (raw).
Herbs and plants
In a diet with iron deficiency, not only plant and animal products should be present.
The richest sources of Fe are herbs and plants in dried form, which are used in the form of spices and spices:
- thyme;
- basil leaves;
- marjoram;
- dill;
- celery seeds;
- Bay leaf.
A lot of Fe is found in dill
Ground ginger and sage, cilantro, parsley, paprika, and fennel seeds are all elements that contain a huge amount of iron. They complement the staple foods in a healthy diet not only with palatability, but also with a high percentage of beneficial micronutrients.
These herbs and plants are added to teas, decoctions can be brewed from them and healing infusions can be prepared. This contributes to both an increase in hemoglobin and a general strengthening of the whole organism.
Vitamins containing iron
It is not always possible to eat properly and fully meet the body's need for iron. To avoid a deficiency of such an important element, doctors recommend taking vitamin complexes. They contain not only Fe, but also additional useful substances (vitamins C, B12, copper, zinc, folic acid), which help iron to be better absorbed.
Table "Pharmacy preparations with iron"
In order not to provoke an excess of iron, all vitamin complexes are prescribed by a doctor, taking into account the patient's condition.
Contraindications
There are several diseases in which the abuse of iron can aggravate the patient's condition.
These include:
- pathology of the pancreas;
- liver disease;
- negative disorders in the spleen caused by alcohol abuse;
- severe disturbances in metabolic processes.
In the case of intensive intake of Fe into the body, serious malfunctions of vital systems can occur, which is fraught with consequences.
Do not abuse foods with iron in liver disease
Prevention of iron deficiency
To prevent iron deficiency in the body, you need to follow basic preventive measures.
- Eat foods high in Fe (beef liver, beans, spinach, lentils, nuts, chicken eggs, fish, seafood).
- Refuse coffee, strong tea and dairy products - they reduce the absorption of iron in the blood.
- Food containing a large amount of an important trace element should be supplemented with foods with folic and ascorbic acid, copper and zinc. They contribute to the rapid and better absorption of iron.
- Control the amount of fluid in the body. To prevent dehydration, drink more fruit juices and plain water.
In the human body, iron plays an important role - it is responsible for transporting oxygen to all organs and systems, taking part in many vital processes. The lack of such an element negatively affects the patient's condition (the mechanisms of hematopoiesis are disturbed). This leads to a delay in growth and development (in children), anemia and disruption of the normal functioning of the whole organism. To avoid dangerous consequences, it is important to constantly replenish the need for iron by eating foods high in it.
Hello everyone! Let's talk today about the iron in products, which we need so much to maintain our livelihoods.
Surely everyone knows from childhood that iron is the most important element, without which the existence of life is impossible.
It is an essential mineral that forms such a blood component as hemoglobin.
Hemoglobin is a special protein found in red blood cells. It is thanks to him that the blood has a red tint.
Its main function is to transport water and oxygen to organs throughout the body. Hemoglobin deficiency means there are not enough helpers in the blood that help distribute oxygen.
This is why iron deficient people feel constantly tired.
To function properly, the body must maintain healthy levels of iron at all times.
If you find yourself deficient in it and you can fix this problem by adjusting your diet.
From this article you will learn:
But don't expect instant results right after you've supplemented your diet with iron-rich foods.
The blood recovery process takes four to six weeks. Give your body at least one to two months to replenish its iron stores.
Symptoms of iron deficiency
- chronic fatigue
- retarded physical and mental development in children
- poor school performance in children
- inflammation of the tongue (glossitis)
- problems regulating body temperature
- low immunity
Who Needs Iron?
Everyone needs iron, but there are categories of people who are especially susceptible to a decrease in hemoglobin levels and have:
- pregnant women;
- women during menstruation;
- children of all ages;
- elderly people;
- people recovering from illness.
These people need to pay special attention to their diet and make sure they get enough iron to allow their bodies to restore their hemoglobin levels on their own.
Iron content in foods
Fruits rich in iron
Now let's take a look at the 10 fruits richest in iron:
- Dried apricots
For prevention, you can take vitamins with iron.
You can buy high-quality vitamin complexes with iron in chelate forms here
In the process of treatment with iron preparations, it is worth remembering that sometimes an increase in the amount of hemoglobin is observed not earlier than after a month of treatment.
Also, during treatment, it is important to take into account not only the normalization of hematological parameters (hemoglobin, erythrocytes, color index), but also the restoration of the concentration of iron in the blood serum, adequate to its reserves in the depot organs (liver, spleen).
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