Iron is an essential element in the functioning of many life support systems of the human body. The lack of this substance is called iron deficiency anemia. You can replenish the amount of the element through food, animal food is rich in iron and plant origin.
Specialists distinguish 3 degrees of iron deficiency:
- prelatent- it manifests itself in weakness and fatigue. Small loads can lead to palpitations.
Present headache and frequent dizziness, irritability, and depression. In addition, the taste buds become inflamed, redness appears on the tongue and there are difficulties in swallowing. The taste changes, even the need to use chalk appears.
Hair loss increases, nails break, and the skin becomes drier. Women experience a burning sensation in intimate area.
Fatigue, headache, feeling depressed - all these are the initial signs of iron deficiency in the body. - Latent- with an even greater lack of iron, the skin turns pale, acquiring a blue tint.
The temperature and pressure decrease, pains appear in the abdomen and cracks in the corners of the mouth. And also there are problems with memory.
- Severe iron deficiency- the digestive system fails in the form of belching, heartburn, constipation, bloating. There is a decrease in immunity (colds, flu).
Hormonal imbalance leads to the risk of developing tumors. Hair and nails slow down growth, nails are deformed and change shape. There are pains in the heart, which are accompanied by shortness of breath, drowsiness.
Especially at risk are children under 2 years of age and adolescents. In addition, during active exercise half of the iron supply is lost, so daily replenishment is necessary.
What is the daily rate of iron for the human body
Iron is a biological substance that is necessary for the nervous, immune, circulatory systems, and thyroid gland to work well. In addition, it promotes physical activity of a person.
The primary task of the element is the production of lymphocytes and erythrocytes, they support immunity and help oxygen enter the blood.
The human body contains approximately 3-4 g of iron, 95% of its composition is updated due to regeneration. Therefore, a healthy person should daily replenish the norm of iron content by an average of 5%.
Iron is present in many foods, but most of this substance in the products of Table No. 1. The use of these products can replenish the average daily intake of the element, necessary for the proper functioning of the body, quickly enough.
That's why, with iron deficiency, to replenish it, it is enough to choose the right diet for daily nutrition.
| Age level | Indications | Norm |
| Children from 0-14 years old | The older the age, the higher the dose. | up to 15 mg |
| Women over 18 | If you eat right and lead a normal life | 20 mg |
| pregnant | During pregnancy and after childbirth | 30 mg |
| Men | If heavy loads, smoking and drinking alcohol, then increase the dose | 10-15 mg |
What foods are high in iron
When processing food containing iron, it is converted by the body into forms such as:
- heme;
- chelated.
Heme iron contains animal proteins (meat), and its digestibility is greater (up to 35%).
Chelated - these are vegetable proteins (in sugar, salt, greens). They are absorbed by the body worse (20%). If you eat these foods and meat, the percentage will be higher. Vegetarians need to use vitamin C in food, it leads to better absorption of the element in question.
With anemia, it is better to cook food in cast iron cookware. When sauces are boiled for 20 minutes in such a container, the presence of iron increases by 9 times.
Iron in animal products
Food Iron (Most) Table #2 Contains Animal Ingredients Found in Meat, Eggs and Milk.
| Products | Name |
| Meat | Beef, pork, lamb, rabbit, poultry - more dark color speaks of the large composition of this element in it. Chicken contains the least of it. |
| Liver | Beef, pork, chicken, cod |
| Fish | Shellfish, oysters, tuna, shrimp, caviar |
| Egg | Chicken, quail, ostrich |
| Dairy | Cottage cheese, milk, cheese, butter |
Iron in plant foods
Table 3 provides a list of plant foods that contain adequate amounts of iron.
Plant foods that contain the most iron |
|
| Cereals and bread | Buckwheat, oatmeal, millet, barley groats, bran |
| vegetable crops | Beets, carrots, Brussels sprouts, White cabbage, potatoes |
| Greens and beans | Boiled lentils, white, red, green beans, peas, spinach, broccoli, parsley |
| Fruit and berry crops | Dried apricots, apples, pomegranate, persimmon, plum |
| Seeds and nuts | Peanuts, pistachios, walnuts, sunflower seeds, pumpkin seeds, sesame seeds |
| Dried fruits | Raisins, prunes, figs |
| dried mushrooms | All types |
| Cocoa | |
| Soya | |
Iron in food (most)
However, all the products considered contain a different percentage of iron in their composition, and in order to provide the body with a daily norm, they will need a different amount.
The main list of iron in food, most of all (the table is presented above) where it is contained (per 100 g):
- liver: pork - 20.1 mg, chicken - 17.4 mg, beef - 3.5 mg;
- meat: beef - 3.5 mg; lamb - 3 mg; pork - 1.9 mg; chicken - 1.5 mg;
- seafood: oyster - 9.1 mg; mussel - 6.7 mg; sardine - 2.9 mg; black caviar - 2.4 mg;
- egg: chickens (yolks) - 6.7 mg, quails (yolk) - 3.2 mg.
Iron in food is the most (table above) But plant foods contain less iron (per 100 g):
- wheat bran - 11.1 mg;
- buckwheat - 6.8 mg; oatmeal - 3.8 mg;
- rye flour bread - 3.8 mg;
- soy - 9.6 mg;
- lentils - 11.8 mg; peas - 1.5 mg;
- spinach - 2.6 mg;
- beets - 1.6 mg;
- peanuts - 4.6 mg; almonds - 3.8 mg;
- persimmon - 2.5 mg; dried apricots - 3.2 mg;
- pomegranate - 1 mg;
- apples - 0.1 mg.
Apples and pomegranates contain the lowest iron content, so cereals, legumes and nuts should be preferred.
It is worth noting that iron from meat is not lost during heat treatment. But vegetable during processing can lose it up to 70%. Also, during boiling, part of it goes into the water. That's why when cooking vegetable products, it is better to reduce the cooking time to a minimum and add as little water as possible.
But celery, based on research, restores the amount of iron almost like meat, if consumed for 2-3 weeks.
Iron during pregnancy: food table
Pregnant women during the entire period need to consume vitamins and minerals, including iron. On average, half of women at this time experience anemia, due to lack of iron. Therefore, it is important to eat foods with this element.
It is impossible to underestimate the lack of iron, because it affects the supply of oxygen to the fetus, the formation of the nervous and immune systems, growth and development. Sometimes iron deficiency is due to the fact that it was not enough in the body of a woman even before conception.
Adequate iron levels are especially important during pregnancy, both for future mother as well as for the child You should not pay attention to anemia, especially from 3 to 6 months of pregnancy. It can cause miscarriage, premature birth, and even death of the fetus. And it can also lead to the birth of a child with a small weight or slow development of the brain.
The minimum dose of iron during pregnancy 27 mg daily, it exceeds the norm of ordinary women.
Experts advise pregnant women, especially with anemia, to use foods rich in iron, the key ones are presented in table No. 4.
Most iron is found in such a food product as the liver (the amount of the element per 100 g of the product is considered in the table above).
However, liver should be included in food with caution, this can only be done if it is known that the animal was healthy.
How is iron absorbed from food?
No more than 10 parts of iron from food is absorbed by the body, which is confirmed by numerous studies by scientists. Therefore, with an acute shortage of this element, it is recommended to take additional medications.
Vitamins help in the absorption of iron: C; AT 6; AT 12; AT 9. It is necessary not only to eat the above products, but also to be able to combine them correctly in dishes, for better absorption.
Such as cheese products, nuts, seeds, bananas, fish, meat, liver contain vitamin B6. But B12 is found only in animal foods (fish, red meat, eggs, cheese and seafood).
Lettuce, broccoli, asparagus, beans, lentils, orange, avocado are rich in vitamin B9. Vitamin C is found in citrus fruits, currants, cranberries, strawberries. It is ideal to eat meat dishes with herbs and drink juice.
Besides, there are foods that impair the absorption of iron. These are such as coffee, tea and milk - that is, containing calcium, egg yolks. Therefore, you should not eat foods with calcium and iron together. In this case, only one substance is absorbed.
Coffee slows down the absorption of iron in the body. However, everything must be eaten in moderation, since an excess of iron is also undesirable. It leads to diseases that disrupt the functioning of internal organs. Moreover, it is easier to compensate for the lack of iron than to get rid of its excess.
In order to feel good, the body functions properly, it is necessary to maintain iron in the normal range. For this it is necessary proper nutrition and constant consumption of foods containing the element in question.
About iron in food most of all (table) E. Malysheva will tell:
What are the benefits of iron for the body, the symptoms and consequences of its deficiency and excess:
It's a paradox, but many women can't shed excess weight precisely because of iron deficiency, since this trace element actively affects the normal functioning of the thyroid gland, which is responsible for metabolism. As a result, the more you try to lose weight, the more you get better.
Iron is one of the trace elements that perform many important functions in our body. Both deficiency and excess negatively affect human health, but micronutrient deficiency is more common.
Why does the body need iron
The main role of iron in the body is determined by the fact that it is responsible for the level of hemoglobin in the blood, and is also part of hundreds of enzymes, thereby performing many important functions. The main one is the transportation of oxygen to all cells, tissues and organs.
The role of iron in the body:
delivery of oxygen to all cells and organs;
responsible for the process of hematopoiesis;
responsible for the production of DNA;
participation in the life of every cell of the body;
provides energy metabolism;
supports the body's immune system;
participates in redox reactions;
provides growth of the body, the formation of nerve fibers.
And this is not all that iron is responsible for. It is especially important to take it during pregnancy, since during this period a woman experiences an acute deficiency of the element, which can ultimately lead to serious consequences.
The body's daily need for iron
A healthy person has 3-4 milligrams of iron in the body, the main supply of the trace element is in the blood (2/3), the rest is found in the liver, spleen and bones. But every day the level of iron in the body decreases naturally (skin exfoliation, sweating, blood loss during menstrual cycle). As a result, in order to function properly, our body needs a daily replenishment of its iron stores with the help of products in the amount of 10 to 30 mg.
daily requirement:
a woman needs 18-20 mg per day;
adult male - 8 mg;
children under 13 years old - 7-10 mg;
adolescents - 10 mg for boys and 15 mg for girls;
pregnant women - at least 30 mg per day.
If there is no timely replenishment of the daily need for iron, the body begins to suffer. For example, if your hair and skin quality has deteriorated, you should not immediately attribute it to age and buy an expensive cream in double quantities. It is possible that your body simply depleted iron stores that need to be replenished.
Foods rich in iron
Iron can be of several types - heme and non-heme. The first is found in food of animal origin, the second - in plant products. The body absorbs iron of animal origin better - from 15 to 35%, for comparison - the plant form is absorbed in an amount of only 2 to 20%.
If you are a vegetarian or just prefer to eat less meat, make sure that your diet contains enough foods with vitamin C, which significantly increase the absorption of iron.
List of foods high in iron:
meat and offal- beef, lamb, lean pork, turkey and chicken meat, any liver, and the darker the meat, the more iron it contains;
Fish and seafood- clams, oysters, mussels, sardines, shrimp, tuna, red and black caviar;
eggs- chicken, quail, ostrich - another product rich not only in iron, but also in magnesium, vitamins and unsaturated fatty acids;
cereals and bread- buckwheat, oatmeal, barley grits, rye, wheat bran;
vegetables, herbs and legumes- spinach, cauliflower, broccoli, beets, corn, asparagus, beans, beans, lentils, peas;
fruits and berries- pomegranate, plum, persimmon, apples, dogwood;
dried fruits- prunes, dried apricots, raisins, figs;
nuts and seeds- pistachios, cashews, almonds, peanuts, walnuts- all types of nuts, as well as seeds, contain a lot of iron.
When buying fruits and dried fruits, be careful - the more beautiful and cleaner the fruits look, the more likely they are to be processed. harmful substances to increase the shelf life.
Table of products containing iron
The table shows products of plant and animal origin that contain iron (data are given in mg per 100 g). As you can see, most of the trace element is found in pork and chicken liver, as well as in shellfish. Vegetable products, such as soybeans, lentils, wheat bran, are not much inferior in numbers. But remember that the absorption of the latter by the body is 2 times lower.
| The product's name | |
|---|---|
| pork liver | 20,2 |
| chicken liver | 17,5 |
| beef liver | 6,9 |
| beef heart | 4,8 |
| pork heart | 4,1 |
| beef meat | 3,6 |
| lamb meat | 3,1 |
| pork meat | 1,8 |
| chicken's meat | 1,6 |
| turkey meat | 1,4 |
| oysters | 9,2 |
| mussels | 6,7 |
| sardines | 2,9 |
| black caviar | 2,4 |
| chicken yolk | 6,7 |
| quail yolk | 3,2 |
| beef tongue | 4,1 |
| pork tongue | 3,2 |
| tuna (canned) | 1,4 |
| sardines (canned) | 2,9 |
| The product's name | Iron content in mg per 100 g |
|---|---|
| wheat bran | 11,1 |
| buckwheat | 6,7 |
| oatmeal | 3,9 |
| Rye bread | 3,9 |
| soy | 9,7 |
| lentils | 11,8 |
| spinach | 2,7 |
| corn | 2,7 |
| peas | 1,5 |
| beet | 1,7 |
| peanut | 4,6 |
| pistachios | 3,9 |
| almond | 3,7 |
| Walnut | 2,9 |
| dogwood | 4,1 |
| persimmon | 2,5 |
| dried apricots | 3,2 |
| dried prunes | 3 |
| pomegranate | 1 |
| apples | 0,1 |
The iron food table file can be downloaded for free from this link.
There is an opinion that apples and pomegranates are the ideal product for iron content. This is far from the case - the table shows that per 100 g of the product - iron in them is 0.1 and 1.0 mg, respectively.
What affects the absorption of iron
It seems that to make up for iron deficiency, it is enough to include foods containing this trace element in your diet. However, when combined with some types of foods containing calcium, tannin and polyphenols, they can interfere with the active absorption of iron.
Accordingly, dairy products rich in calcium not only do not contain iron, but can also prevent its active absorption. If you are a big fan of coffee and strong tea, it is recommended to refrain from these drinks immediately after eating, as caffeine also prevents the body from absorbing iron. The same applies to Coca-Cola - do not get carried away with this product, it is better to replace it with rosehip broth, dried fruit compote and other healthy drinks.
Vitamin C enhances absorption vegetable iron 2 times.
How to determine the lack of iron in the body
First of all, the lack of iron in the body is expressed in general weakness, increased fatigue, and decreased performance. The skin becomes pale, dry, rough, the hair literally “climbs”, the nails constantly split and break, and cracks appear in the corners of the mouth and on the heels.
Suffering from anemia can not only your appearance, but also internal organs. For example, upon careful examination gastrointestinal tract often it turns out that the tissues are poorly supplied with blood and look pale, and this in turn affects the performance of vital organs.
Symptoms of iron deficiency in the body:
general weakness, increased fatigue;
constant dizziness;
shortness of breath and rapid heartbeat with little exertion;
numbness of the limbs;
sleep disturbance, insomnia;
frequent colds, infectious diseases;
problems with the gastrointestinal tract;
decreased appetite, difficulty swallowing food;
change in taste and smell in a specific direction (desire to eat chalk, raw cereals, addiction to the smell of acetone, paints, etc.);
problems with nails (they become brittle, exfoliate, spoon-shaped impressions appear);
problems with hair (they begin to fall out, become dry, brittle, early gray hair appears);
deterioration of the skin condition (becomes dry, pale and earthy, with multiple microcracks, seizures appear in the corners of the mouth.
Of course, for an accurate diagnosis, the first thing to do is to pass general analysis blood in a medical laboratory.
The first sign of iron deficiency is a low hemoglobin level.:
below 130 g/l in men;
below 120 g/l in women.
Causes of high iron loss
The loss of iron in our body can occur for various reasons, and the main ones are starvation, strict diets, vegetarianism, blood loss associated with heavy periods. As a result, there is a possibility of developing anemia or anemia, as it is commonly called in medicine.
Anemia is a decrease in the level of hemoglobin in the blood, which is often combined with a decrease in the number of red blood cells. It comes in light, medium and heavy.
According to statistics, from 800 million to 1 billion people on the planet suffer from such a disease. First of all, young middle-aged women, as well as adolescents, are prone to anemia. It is impossible to self-diagnose this disease, for this there are special laboratory tests. However, preliminary symptoms may signal that the hemoglobin level is outside the acceptable range.
If the hemoglobin level has not dropped below 100 g/l, the situation is not critical, but you should definitely pay special attention to replenishing your body's iron supply with iron-containing products. At a level of 90 g / l and below, moderate and severe anemia occurs, in which case the doctor prescribes treatment.
If you have been diagnosed with anemia, then in addition to proper diet rich in iron, it is possible that you will need to take iron supplements. And, of course, do not forget about foods containing iron, as the main source of nutrients.
And forever forget about strict diets. Beauty, although it requires sacrifice, but if one's own health is sacrificed, it's time to think about the consequences.
To quickly navigate through the article, you can use the following navigation:
If you have made the decision to become a vegan or vegetarian, then it is not enough just to exclude animal products, you need to properly balance your diet. You need to make sure you have enough plant foods with lots of iron in your diet.
Why do we need iron?
Iron is essential for the production of hemoglobin, which carries oxygen in the blood, maintains healthy muscles, promotes metabolic function, and is part of many immune system enzymes and compounds.
Currently, the World Health Organization considers iron deficiency to be the number one pathological condition in the world. More than 30% of the population is considered to be iron deficient, regardless of the type of diet.
Plant sources of iron
Meat is considered to be one of the the best sources gland. Actually, we have a good choice herbal products that can provide everything you need. When incorporating iron-rich foods into your diet, it's important to keep in mind not so much how much iron you're consuming, but how well your body will absorb it.
- Legumes: soybeans, beans (white, red, yellow, pink), lentils, mung beans, chickpeas, peas.
- Nuts: cedar, cashew, hazelnut, almond.
- Seeds: pumpkin, poppy, flax, sesame.
- Cereals: oats, wheat, rice, quinoa, green buckwheat.
- Dried fruits: dried apricots, raisins, figs.
- Fruit: oranges, pomegranate, figs, currants, apples, strawberries, raspberries, grapes, persimmons, kiwi, cherries, bananas, mulberries, grapes.
- Greens: spinach, sorrel, chard, lettuce, nettle.
- Vegetables: broccoli, beets, tomatoes, cauliflower, asparagus.
- Other: tofu, dark chocolate, spirulina, fortified cereals, molasses.
How to get more iron from your diet
There are two types of dietary iron: heme iron, found in lean red meats, and non-heme iron, found in plants, grains, and nuts. Most sources say that the former is better absorbed, but if non-heme is combined with vitamin C, then absorption will improve.
It's a good idea to combine iron-rich foods with vitamin C-rich foods. Simply adding a handful of sliced kiwifruit to your fortified cereal in the morning or drinking a glass of orange juice will increase your iron intake.
Combining vegetables such as tomatoes, red or green peppers, cauliflower or zucchini with legumes or brown rice.
For an iron-rich and nutritious meal, add chopped red peppers, lightly steamed broccoli, and fresh lemon juice to a serving of quinoa.
Other perfect partners are spinach salad with orange slices, bean burrito with salsa, and oatmeal with strawberries.
Some plant sources contain both iron and vitamin C, such as leafy greens, cauliflower, broccoli, and oranges, which make them ideal.
Just as certain foods can increase the absorption of non-heme iron, there are others that can interfere with its absorption.
Phytic acid
Iron in plant foods can be less absorbed due to components such as phytic acid, also called phytate. Phytates may interfere with the absorption of iron and other nutrients if consumed in large quantities. However, the evidence for this is quite varied and not entirely conclusive. Soaking or fermenting phytate-rich foods before eating them can help increase iron absorption.
Oxalic acid
Oxalates are another dietary component that reduces iron absorption. Some of the richest sources of oxalates include spinach, chard, soy products, wheat bran, nuts, and nut butters. Like many other plant compounds, oxalates are sensitive to heat. This means that cooking high oxalate vegetables can help lower oxalate levels.
Foods rich in polyphenols
Polyphenols are beneficial plant compounds that have antioxidant properties. They are especially abundant in coffee, tea and cocoa. Certain polyphenols are known to significantly block iron absorption. People who take iron supplements usually take them with breakfast. This can cause serious problems if your breakfast usually includes coffee or tea. Doctors usually recommend that patients take iron supplements at least two hours before or two hours after drinking coffee or tea.
Signs that you are not getting enough iron
Generally, there is a healthy balance between dietary iron intake and body iron intake.
However, if demand exceeds supply, the body begins to use the iron stored in the liver, which can lead to deficiency. When the body uses iron, it cannot produce hemoglobin. This is called iron deficiency anemia.
Signs of iron deficiency:
- fatigue
- dizziness
- pale skin color
- hair loss
- irritability
- weakness
- brittle nails
Who is at risk of deficiency?
Iron deficiency anemia is the most common nutritional deficiency worldwide.
Risk factors include:
- pregnant women
- poor nutrition
- frequent blood donation
- infants and children, especially those born prematurely or experiencing a growth spurt
- gastrointestinal disorders
- elderly age
With food, the microelements we need get into the human body. iron has 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 (synthesis of cholesterol, 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 eat 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 in different time and large spacing.
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 largest number Fe in fried and with peel);
- 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 containing great amount gland. They complement the staple foods in a healthy diet not only in terms of taste, but also a high percentage beneficial trace elements.
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.