Where is iron found in which foods? Iron in foods - a complete list of iron-rich foods

The role of iron in ensuring the normal functioning of the body can hardly be overestimated: this element is involved in the formation of hemoglobin and promotes stable metabolism. Iron is not produced by the body, and its loss can only be replenished with food or medications. TO medicines You should only use it as prescribed by a doctor, but a balanced diet allows you to provide the body with all the necessary nutrients and microelements.

There are several misconceptions among people about how much iron is contained in food. The most common one is that there is a lot of iron in fruits with a red color (beets, pomegranates, red apples, etc.). This is partly true, but there is a big difference between the actual amount of iron in foods and its absorption by the body.

What foods contain a lot of iron? The leaders in this area are veal liver and seafood. According to the table, iron in food is contained in the following quantities (per 100 g of product):

1. Liver:

Veal – 14 mg;
Pork – 12 mg;
Chicken – 9 mg;
Beef – 5.8 mg;

Beef – 3.1 mg;
Lamb – 2.6 mg;
Turkey – 1.6 mg;
Pork – 1.8 mg;

3. Seafood:

Shellfish – 27 mg;
Mussels – 6.7 mg;
Oysters – 5.4 mg;
Shrimp – 1.7 mg;
Canned tuna – 1.5 mg;
Fish - 0.8 mg.

There is a lot of iron in foods of plant origin, namely:

1. Legumes:

Peas – 7 mg;
Beans – 5.8 mg;
Soy – 5.2 mg;
Lentils – 3.3 mg;

Corn – 2.9 mg;
Cauliflower – 1.6 mg;
Chinese cabbage – 1.3 mg;
Potatoes – 0.9 mg.

Among the greens, parsley (5.6 mg), spinach (3.0) and celery (1.5 mg) contain a large amount of iron. And among fruits, dried fruits (prunes, raisins, dates, dried apricots), pomegranate, persimmon, apples, apricots, bananas, etc. are rich in iron. Also, a lot of iron is found in nuts, whole grain cereals, wholemeal bread and berries (black currants, strawberries, blackberries, etc.).

Iron in food: how it is absorbed by the body

Iron in foods of plant origin is in the so-called inorganic form, and therefore is poorly absorbed by the body. What follows from this? The fact is that in the tables the iron content in various products is indicated without the specifics of its absorption by the body. However, scientists have long proven that this microelement in products of plant origin is absorbed by only 8-15%, while iron in organic form (in animal products) is absorbed by 40-45%.

This information is especially relevant for people who are vegetarians, raw foodists, or who observe long-term fasting. Vegetarians and raw foodists are most at risk of developing iron deficiency, since they do not consume animal products and cannot fully meet the body's needs. Is there a way out? For better absorption of iron, nutritionists advise consuming plant foods containing vitamin C, or eating two types of iron-containing products (plant and animal) at the same time, for example, meat and vegetables, which significantly improves the absorption of the inorganic form of the microelement.

Drinking tea, coffee, Coca-Cola, red wine, dairy products, and chocolate reduces the absorption of iron from foods, as they contain large amounts of polyphenols and calcium. Iron is also poorly absorbed in case of problems of the gastrointestinal tract: chronic inflammation, low acidity of gastric juice, bleeding ulcers of the stomach and intestines.

Iron deficiency: symptoms

If there is insufficient intake of iron in the body, a disease such as iron deficiency anemia may develop. Symptoms of the disease:

General weakness;
Fatigue, drowsiness;
Headache, dizziness;
Rare fainting;
Dry, loose skin with cracks;
Brittle nails;
Hair loss;
Muscle weakness;
Damage to the mucous membrane of the digestive canal.

Iron intake standards for different age groups.

For women:

From 14 to 18 years – 15 mg per day;
From 18 to 50 years – 18 mg per day;
Over 50 years old – up to 8 mg per day.

For men:

From 14 to 18 years – 11 mg per day;
From 18 years – 8 mg per day.

Women of childbearing age need to especially strictly monitor the sufficient intake of iron from food, since due to the physiological characteristics of the body they lose it much more than other categories of the population. With age, the need for iron decreases, and nutritionists advise older people to limit their consumption of meat to 2 times a week.

What is iron and its role in the body

Iron is involved in a number of important processes of our body, which are global in the understanding of a closed biological system (which is our body).

1. A necessary element for the formation of hemoglobin. It is iron that reacts with oxygen, and thus supplies it to the cells of our body. And hemoglobin is also responsible for the removal of carbon dioxide. Exactly this chemical element gives our blood a red color.

2. Responsible for the formation of myoglobin, which allows our body to store oxygen. Therefore we can hold our breath for a while.

3. Responsible for neutralizing toxic substances in the liver.

4. Responsible for immunity. This chemical element ensures the activity of interferon, which is released if our cells are affected by a virus.

5. The thyroid gland synthesizes hormones, and this process requires iron.

6. Without iron, B vitamins will not be absorbed. And the health of our body, including the beauty of the skin, hair, and nail plates, depends on the supply of vitamins of this group.

7. Fe is also essential for children, as it normalizes growth.

8. Without iron, protein metabolism is impossible; the element is also involved in DNA synthesis.

Thus, one chemical element is involved in a host of important biochemical processes in the body.

Therefore, iron deficiency is considered a disease that should be treated. And also it is the lack of oxygen that is considered to be the cause of cancer formation.

Therefore for good health an important condition is normal iron content. It is important for everyone to know the symptoms of deficiency of this substance.

Main symptoms of iron deficiency

Anemia is a condition when the concentration of hemoglobin and red blood cells in the blood is below normal. In medical terms, the disease is called Anemia. And one of the causes of this disease is iron deficiency.

Deficiency can occur for several reasons:

✔ Wrong diet.

✔ Intensive growth of the body.

✔ Pregnancy and lactation period.

✔ Extensive blood loss.

Therefore, to understand whether you have iron deficiency, you need to know the main signs of such a condition. It's very dangerous.

Of course, only a physician can make an accurate diagnosis based on tests, and not all symptoms may appear.

However, their presence is an alarm bell that should prompt you to think about your health.

Symptoms of iron deficiency

1. Change in skin color. The skin becomes pale.

2. Increased fatigue.

3. The appearance of shortness of breath that is atypical for you during a period of moderate physical activity.

4. Rapid heartbeat without an objective reason.

5. Reduced temperature feet and palms.

6. Brittle nails.

7. Frequent headaches.

8. Plaque formation on the tongue.

9. Fainting and hypotension.

10. Strange taste preferences are likely, for example, raw spaghetti and meat have become very appetizing to you.

Symptoms may not be immediately obvious once the body experiences a deficiency. But, if this condition continues, the symptoms will gradually appear.

How much iron does the body need per day?

To calculate the norm, we will assume that our body absorbs only 10% of all products.

Daily Value for Adult Men – 10 milligrams.

Normal for a teenage boy – 11 milligrams.

For adult women – 18 milligrams.

During pregnancy and lactation – from 20 to 30 milligrams.

Teen girl - about 14 milligrams.

Ladies over 50 years old - about 12 milligrams.

Children under 3 years of age - about 6-7 milligrams.

Children from 3 to 11 years old – 10 milligrams.

Children under 14 years old – 12 milligrams.

Keep in mind that the need is individual and depends on the level of physical activity. If you follow a diet that excludes the consumption of meat, fish and poultry, then the norm increases by an average of 1.8. This is due to the lower degree of absorption of non-animal iron.

You've probably come across many tables that list iron content. But when calculating your diet, allowance should be made for the fact that not all iron is absorbed.

Therefore, an approximate diet for normal daily iron intake will be given under the following heading.

Iron in food - basic list and table

When selecting food products, it is important not only the iron content in them, but also the degree of its digestibility.

Iron is absorbed in larger volume from food products of animal origin, meat and fish, often red in color. This type of iron is called heme.

There is also a second type of iron – non-heme. It is safer for our body, but is less easily absorbed. It is found in other foods, vegetables and fruits, legumes.

Detailed information on iron content is presented in the table below. I would also like to provide a list of the best iron rich foods.

Rating of foods that are rich in iron

1. Shellfish.

2. White beans.

3. Beef liver.

4. Beef.

5. Other types of meat.

6. Fish. Tuna is in the lead.

8. Products of plant origin. Vegetables, fruits, cereals, dried fruits. All types of nuts, especially pistachios and walnuts.

9. Dark chocolate.

10. Seeds. You can treat yourself to a healthy treat - halva. Give preference to sesame halva.

11. Dried mushrooms.

An example of calculating the consumption of 2.5 milligrams of iron that will be absorbed is about 100 grams of boiled beef. And if you don't eat meat, then to consume 4.1 milligrams of non-heme iron, you need to eat about 140 grams of tofu.

Fruits containing iron

Among berries and fruits, the leader is the well-known pomegranate, the juice of which is often given to pregnant women to increase hemoglobin. Also included in this list are persimmons, dogwoods, apples, plums, mulberries, chokeberries, and rose hips.

Vegetables rich in iron

The richest green vegetables are spinach, lettuce, greens, cabbage, beans, pumpkin seeds, broccoli, and beets. All of them are rich in folic acid, and the structure of chlorophyll is similar to the chemical structure of hemoglobin. It is recommended to consume vegetables raw or slightly undercooked.

Red meat as a source of iron to increase hemoglobin

Red meat is the leader among foods for increasing iron levels. Firstly, it is better absorbed.

Secondly, the most affordable product. And of course, it has a high iron content. But there are a number of nuances here.

Preference should be given to certain types of meat, namely beef, rabbit, veal. And, if possible, the liver and tongue. Try to buy the freshest product, ideally fresh meat.

The cooking method itself is also important. The roast should be medium, or preferably light. You should not stew meat, as due to long cooking, all the iron will go into the water.

Cereals that contain iron

It is recommended to eat buckwheat, oatmeal, barley, rye, wheat bran, bulgur, and rice. It is best if you use unpolished cereals. They have the most useful substances. This is especially true for rice.

I would also like to focus on what interferes with and facilitates absorption, important element, from products.

What promotes and interferes with iron absorption

Remember that the cause of iron deficiency may not be in the diet at all, and the deficiency itself may be a symptom of another disease.

Reduces iron absorption:

High intestinal slagging, iron is absorbed by the upper intestine.
A diet that is dominated by fatty food and dairy products, since calcium reduces the absorption of iron and vice versa, so these products should not be combined.
Tannin, which is found in tea and coffee.
Prolonged heat treatment of food.
Fitins, which are part of regular bread, as opposed to wholemeal bread.
Diseases of the gastrointestinal tract.

Iron in food is well absorbed by our body if combined with such vitamins, microelements and products.

Increases iron absorption:

Ascorbic acid.
B vitamins.
Cooking in cast iron cookware.
Molybdenum, which is found in rice, tomatoes, parsley.
Copper, which is rich in nuts and avocados.
Cobalt is found in chicory and spinach.
Zinc, so eat seafood, seeds, buckwheat and rye bread.
Cinnamon.
Thyme.
Mint.
Anise.
Moderate consumption of pickles and sauerkraut along with iron-rich foods.
Eating onions and garlic along with grains contains sulfur, which increases absorption.

Don't blindly chase high iron content. Everything needs balance, so any diet should be thought out.

Excess iron leads to poor absorption of Ca, Mg, Zn, which is also bad for the body. The diet should include both heme and non-heme iron.

Give preference to healthy and healthy food, lean meats, seafood, vegetables and fruits, as well as healthy grains.

Remember, in large doses of over 200 milligrams per day, iron is toxic, and a lethal dose is from 7 grams.

When there is excess iron, the body gives us signals in the form of symptoms:

✔ Headache attacks.

✔ Dizziness.

✔ The appearance of pigmentation on the skin.

✔ Stool disorders.

✔ Vomit.

Excessive iron intake can lead to liver dysfunction. It also increases the likelihood of developing a whole range of serious diseases, such as diabetes and atherosclerosis.

The normal functioning of the immune system is disrupted, and the risk of various types of tumors increases.

You should not take medications that increase iron levels unless directed by your doctor.

If after changing your diet your condition does not improve, you should seek medical help.

But anemia is not a harmless disease at all, and can lead to a lot of consequences. Therefore, it is better to diagnose the problem at an early stage and begin treatment under the supervision of a doctor.

Treatment should also include the correct selection of physical activity and the cessation of bad habits.

However, not all dishes containing the mineral are large quantities, easily give it to the body. It is important to choose iron-containing foods that are easily digestible and combine them correctly with other foods. Only in this case will the body receive a sufficient amount of hematopoietic microelement.

Why is iron important?

Iron is a key material in the body responsible for respiration - the exchange of oxygen at the finest cellular level. Almost 70% of the metal is concentrated in hemoglobin, the rest is in the proteins ferritin and myoglobin.

Due to hemoglobin, red blood cells act as a delivery service: they bring oxygen to all organs, tissues and cells, and then take away carbon dioxide. If there are few blood cells, all metabolic processes will fail and oxygen starvation will begin.

In addition to ensuring respiration, iron:

participates in the formation of immunity;
regulates the functioning of the liver and thyroid gland;
activates physical development and growth of children;
Provides a beautiful and healthy appearance to hair, nails and skin.

If the body lacks a microelement, anemia develops - a fairly common disease.

Daily iron requirement for adults and children

Recommended doses of metal intake differ depending on gender and age. They are designed based on the fact that a person consumes 10% of it from animal products and 90% from plant foods, which is why the total amount of absorbed substance does not exceed 20%.

For adults, the daily intake is 10 mg for men and 18 mg for women. After 50 years, representatives of both sexes need to consume 8 mg of the mineral per day.

The body's need for iron increases during pregnancy, during breastfeeding, anemia, and donation. In such cases, a person should receive at least 33 mg of the substance every day.

For children, the daily norm is:

0.27 mg from birth to six months;
then until one year of age - at least 11 mg;
after this and up to 3 years, the rate decreases slightly to 7 mg;
preschoolers and younger schoolchildren 10 mg required;
from 9 to 13 years old, 8 mg should be consumed;
Further, the norms differ depending on gender: for boys from 14 to 18 years old, 11 mg is needed, girls of this age need 15 mg.

How to determine the lack and excess of iron in the body

On your own only external signs It is difficult to make an accurate diagnosis; a blood test is necessary.

Excess iron in the body is less common. This is observed with the systematic consumption of drinking water with a high dose of metal (well water or rusty city water supply).

Excess of the substance inhibits the antioxidant system and can provoke the development of atherosclerosis, allergic reactions. Some people have a hereditary tendency to accumulate iron (hemochromatosis), which causes cirrhosis, diabetes, arthritis, and heart pathologies.

Microelement deficiency (anemia) is much more common and manifests itself in the form of:

pale (cyanotic) skin;
weakness, fatigue;
headaches;
dizziness, fainting;
shortness of breath, it is difficult for a person to tolerate stuffiness;
palpitations, heart failure.

Added to this is flaking of the skin, dullness of the hair, brittleness and splitting of the nails. With a mild form of anemia, these symptoms are not pronounced.

If there is little iron in food, the body has nothing to synthesize hemoglobin from, resulting in a decrease in the number of red blood cells in the blood. As a result, all cells begin to experience oxygen starvation.

It is difficult for a person to work, to move, he is constantly out of breath, and cannot concentrate. Women experience menstrual irregularities. Next, muscles begin to atrophy, blood pressure drops, and pathologies of the cardiovascular system develop.

Iron deficiency is especially dangerous for pregnant women, as it causes a deterioration in the woman’s well-being and provokes miscarriages and pathologies of fetal development. The baby's brain suffers the most from lack of oxygen; after birth, such children are highly susceptible to infectious diseases.

And a lack of folic acid for a child (it often accompanies iron deficiency) is dangerous due to pathologies nervous system and premature birth.

The main prevention of anemia is proper nutrition. It is important to eat foods that contain iron and increase hemoglobin. In case of acute anemia, preparations with microelements are prescribed, which are maximally absorbed.

How to Increase Iron Absorption

In order for the substance to be better absorbed, you should give preference to animal foods containing divalent iron with high availability.

The combination of products is of great importance, because some substances increase the absorption of the metal, while others block its absorption.

Combine with foods that improve iron absorption

For those who suffer from anemia and especially nursing mothers, it is important to combine dishes correctly.

In order for the blood to be normal and have enough hemoglobin, it requires not only iron, but B vitamins, especially B12 and folic acid. There shouldn't be a shortage of them.

In addition, the absorption of the metal is facilitated by the presence of a sufficient amount of ascorbic acid and protein in the diet. It is believed that orange juice increases the absorption of micronutrients by 85%.

But an excess of ascorbic acid begins to block vitamin B12, which is involved in the process of blood formation. So, if you overdo it with vitamin C, you can get the opposite effect. Vitamin A and copper have a positive effect on the absorption of metal.

Here are some tips:

eat more fresh vegetables and fruits to ensure sufficient vitamin C;
wash down the meat with freshly squeezed juices: pomegranate, orange;
supplement dishes with onions, it promotes the absorption of iron;
be sure to include salad, broccoli and tomato juice as sources of folic acid;
Don't forget to add carrots to your food.

All these products will help increase hemoglobin and saturate the body with vitamins.

Don't eat foods that interfere with iron absorption

It happens that iron is not absorbed due to the wrong combination of dishes. Block the absorption of the mineral calcium and zinc. Therefore, you should not consume foods containing iron and milk at the same time.

In addition to them, they inhibit the absorption of metal:

Caffeine. Because of a cup of coffee, 35% of the mineral will be in transit.
Tannins. The components that tea is rich in block the hematopoietic element by 65%.
Phytic acid. There is a lot of it in legumes, therefore, no more than 3-7% of the substance is absorbed from such products.
Oxalates. There are a lot of these compounds in spinach and sorrel; it is better not to combine them with meat.

Foods rich in fiber can also interfere with microelement absorption, since dietary fiber acts as a sorbent.

Spread your consumption throughout the day

It is better to use not only in the morning, but throughout the day. This is necessary so that the body can fully absorb the incoming substances. Mineral-rich fruits and nuts make a great snack.

First of all, this group includes vegetarian products such as pasta made from premium flour and white bread. Excessive consumption of coffee and strong tea also worsens blood counts. Eggs from animal products block the supply of the mineral.

Normal milk and all fermented milk products due to the presence of calcium, they compete with iron for absorption.

Inhibits the formation of blood elements fats, especially hard animals. But also vegetable oil It’s better not to consume too much with meat: the vitamin E it contains is not friendly with iron, and also interferes with the absorption of magnesium.

note

In addition to food, many people reduce the level of microelement antibiotics(tetracycline, chloramphenicol). Smoking also provokes anemia, because due to this bad habit hemoglobin loses its ability to carry oxygen.

In the body of animals and humans, iron is found in the form of a complex called heme. Therefore, animal products are considered sources of heme or ferrous iron. They contain the most hematopoietic substance. It is easily digestible - absorbed by 35%.

Non-heme iron is trivalent and enters the body mainly from plant foods. It is less easily absorbed (up to 10%) and requires the presence of accompanying factors (vitamins B, C).

Therefore, even if the dosage of a mineral is higher in plant foods per 100 g, the body will absorb very little of it compared to animal sources.

“Record-breaking” foods high in iron

To create the right diet, you should know which foods contain a lot of minerals.

Table: foods containing large amounts of iron in descending order

Product	Iron content
Poppy	26
Tahini halva (sesame)	26
Pork liver	20
Chicken liver	17,0
Sea kale	16,0
Soybeans	15,0
Cocoa powder	14,8
Wheat bran	14,0
Lentils	11,8
Lamb kidneys	8,9
Pork kidneys	7,6
Beef liver	6,9
Peas	6,8
6,7
Buckwheat	6,6
Chanterelles	6,5
Lamb liver	6,4
Beef kidneys	6,0
Lamb heart	6,0
Dried apples	6,0
Beans	5,9
Chicken heart	5,6
Pine nuts	5,5
Porcini mushrooms	5,2
Chocolate	5,0
Peanut	5,0

For reference

Iron is not absorbed 100% from any of these foods. The maximum degree of its absorption is from meat 20-35%. From legumes, the substance is absorbed by 3-7%.

Sources of metal and others nutrients can be divided into two groups - plant and animal origin. Of course, each of them has its own leaders.

Here is a list of products that you should focus on as the most optimal sources of iron for increasing hemoglobin, including during pregnancy:

Meat. Preferred are rabbit meat, horse meat, as well as veal and beef. They contain approximately 3.0 mg per 100 g of microelement.

The product's name	Iron content per 100g	Percentage of daily requirement
rabbit	3.3 mg	24%
beef	2.7 mg	19%
mutton	2 mg	14%
pork	1.7 mg	12%
Chicken	1.6 mg	11%
turkey	1.4 mg	10%
broiler chickens	1.3 mg	9%

Liver and offal. These are the best sources of iron, especially the liver and kidneys. Pork and chicken are in the lead, then lamb and beef.

It is also good to eat pork or veal tongue. They quickly normalize the level of hemoglobin in the blood.

The product's name	Iron content per 100g
Lamb kidneys	8.9 mg
Pork kidneys	7.6 mg
Beef liver	6.9 mg
lamb liver	6.4 mg
Beef kidneys	6.0 mg
Lamb heart	6.0 mg
Beef kidneys	6 mg
chicken heart	5.6 mg
Pork liver	20 mg
Chicken liver	17 mg

Bird. In this category, wild bird meat (grouse, partridge) comes first; quail and pigeons are also good.

Among poultry, goose meat is richer in minerals, but chicken also contains 1.6 mg/100g.
Table: Iron content in poultry meat and offal

The product's name	Iron content per 100g	Percentage of daily requirement
Raw goose liver	30.5 mg	305,30%
Duck liver raw	30.5 mg	305,30%
Pork lung	16.4 mg	164,10%
Fried chicken liver	12.9 mg	128,80%
Cooked chicken hearts	9.0 mg	90,30%
Foie gras canned	5.5 mg	56%
Raw ostrich meat, tenderloin	4.9 mg	48,80%
Roasted goose	2.8 mg	28,30%
Duck (duck meat)	2.7 mg	27,00%
Turkey thigh (fillet)	1.4 mg	14,30%
Pheasant	1.4 mg	14,30%
Fried chicken	1.4 mg	13,50%
Roasted turkey (meat and skin of the whole carcass)	1.1 mg	10,90%
Baked chicken legs (meat with skin)	1.1 mg	10,90%

Fish and seafood. In addition to meat, you should definitely include fresh fish in your diet, especially sardines, tuna, mackerel, notothenia, and sea bass.

They have the added benefit of iodine. From river fish It's better to eat pike. Another good source is shrimp.
Table: Iron content in fish and seafood

The product's name	Iron content per 100g	Percentage of daily requirement
Oyster	6.2 mg	44%
Mussels	3.2 mg	23%
Black granular caviar	2.4 mg	17%
Red granular caviar	1.8 mg	13%
Shrimp	1.8 mg	13%
Crayfish	1.8 mg	13%
Mackerel	1.7 mg	12%
Pollock caviar	1.5 mg	11%
Baltic sprat	1.4 mg	10%
Caspian sprat	1.4 mg	10%
Squid	1.1 mg	8%
Medium salted herring	1.1 mg	8%
Horse mackerel	1.1 mg	8%
Salaka	1 mg	7%
Fatty herring	1 mg	7%
Lean herring	1 mg	7%
Som	1 mg	7%
Tuna	1 mg	7%
Sea bass	0.9 mg	6%
Vobla	0.8 mg	6%
Atlantic salmon (salmon)	0.8 mg	6%
Pollock	0.8 mg	6%

Eggs. A good source, but the mineral from it is less absorbed than from meat.
The yolk contains 6.7 mg of iron versus 2.5 mg per 100 g of the whole egg.
Table: Iron content in eggs

Dairy products. Most representatives of this group are poor in the substance. If you choose, then hard cheeses, but they contain calcium that interferes with iron.
Table: Iron content in dairy products

The product's name	Iron content per 100g	Percentage of daily requirement
Glazed cheese curds 27.7% fat	1.5 mg	11%
Low-fat dry milk	1 mg	7%
Cheese “Poshekhonsky” 45%	1 mg	7%
Cheese “Roquefort” 50%	1 mg	7%
Cheese “Russian” 50%	1 mg	7%
Cheddar cheese 50%	1 mg	7%
Processed cheese “Sausage”	0.9 mg	6%
Parmesan cheese	0.82 mg	6%
Swiss cheese 50%	0.8 mg	6%
Processed cheese “Russian”	0.8 mg	6%
Cheese cheese (from cow's milk)	0.7 mg	5%
Cheese “Dutch” 45%	0.7 mg	5%
Chees Feta"	0.65 mg	5%
Dry cream 42%	0.6 mg	4%
Cheese “Adygei”	0.6 mg	4%
Sulguni cheese"	0.6 mg	4%
Powdered milk 15%	0.5 mg	4%
Powdered milk 25%	0.5 mg	4%
Cottage cheese 18% (fat)	0.5 mg	4%
Curd mass 16.5% fat content	0.4 mg	3%
Cottage cheese 4%	0.4 mg	3%
Cottage cheese 5%	0.4 mg	3%
Cottage cheese 9% (bold)	0.4 mg	3%
Sour cream 25%	0.3 mg	2%
Sour cream 30%	0.3 mg	2%
Cheese “Camembert”	0.3 mg	2%
Low-fat cheese	0.3 mg	2%
Cottage cheese 11%	0.3 mg	2%
Cottage cheese 2%	0.3 mg	2%
Low-fat cottage cheese	0.3 mg	2%
Gouda cheese	0.24 mg	2%
Condensed milk with sugar 5%	0.2 mg	1%
Condensed milk with sugar 8.5%	0.2 mg	1%
Low-fat condensed milk with sugar	0.2 mg	1%
Ice cream sundae	0.2 mg	1%
Cream 20%	0.2 mg	1%
Cream 25%	0.2 mg	1%
Cream 35%	0.2 mg	1%
Sour cream 15%	0.2 mg	1%
Sour cream 20%	0.2 mg	1%

Among processed foods, there is a lot of iron in herring and canned fish(sprats, horse mackerel, mackerel), baked meat products from whole pieces of meat, sausages, especially blood sausages.

Don't discount plant-based iron-containing foods. Of these, the mineral is not absorbed as actively, but they form the basis of the diet.

Berries and fruits. The leader here is the well-known apple with 2.2 mg per 100 g, although the undeservedly forgotten pear is in no way inferior to it and contains 2.3 mg of metal. Due to the removal of moisture in all dried fruits, minerals are concentrated, so it is beneficial to include them in your diet for anemia. Moreover, they contain heart-healthy potassium.
Among the berries, it is worth noting raspberries and strawberries.

The product's name	Iron content per 100 g	Percentage of daily requirement
Dried apples	6 mg	43%
Fresh figs	3.2 mg	23%
Dried apricots	3.2 mg	23%
Dried apricots	3.2 mg	23%
Quince	3 mg	21%
Raisin	3 mg	21%
Dried peach	3 mg	21%
Prunes	3 mg	21%
Persimmon	2.5 mg	18%
Pear	2.3 mg	16%
Apples	2.2 mg	16%
Red rowan	2 mg	14%
Cherry plum	1.9 mg	14%
Cherries	1.8 mg	13%
Swede	1.5 mg	11%
Dates	1.5 mg	11%
Sea buckthorn	1.4 mg	10%
Black currant	1.3 mg	9%
Rose hip	1.3 mg	9%
Strawberries	1.2 mg	9%
Raspberries	1.2 mg	9%
Rowan chokeberry	1.1 mg	8%
Watermelon	1 mg	7%
Pomegranate	1 mg	7%
Melon	1 mg	7%
Blackberry	1 mg	7%

Vegetables and greens. Radishes are the leader here, followed by potatoes, tomatoes and cucumbers. bell pepper.

Healthy greens include spinach, basil, parsley and green onions.

The product's name	Iron content per 100g	Percentage of daily requirement
Spinach (greens)	3.5 mg	25%
Basil (greens)	3.2 mg	23%
Dandelion leaves (greens)	3.1 mg	22%
Horseradish (root)	2 mg	14%
Sorrel (greens)	2 mg	14%
Sea kale	16 mg	114%
Parsley (greens)	1.9 mg	14%
Cilantro (greens)	1.8 mg	13%
Dill (greens)	1.6 mg	11%
Garlic	1.5 mg	11%
Cauliflower	1.4 mg	10%
Beet	1.4 mg	10%
Brussels sprouts	1.3 mg	9%
Watercress (greens)	1.3 mg	9%
Celery (greens)	1.3 mg	9%
Black radish	1.2 mg	9%
Green onion (feather)	1 mg	7%
Leek	1 mg	7%
Radish	1 mg	7%
Potato	0.9 mg	6%
Pomodoro (tomato)	0.9 mg	6%
Turnip	0.9 mg	6%
Asparagus (greens)	0.9 mg	6%
Bulb onions	0.8 mg	6%
Broccoli	0.73 mg	5%
Carrot	0.7 mg	5%

Cereals, cereals and porridges. The relationship is direct: the less the shells are removed from the cereal and the coarser the flour is ground, the more minerals they contain.

The first place belongs to buckwheat, followed by whole wheat flour, as well as rye and wheat wallpaper, then oatmeal. Bread with bran also contains a lot of ferrum.

The product's name	Iron content per 100g	Percentage of daily requirement
Buckwheat (grain)	8.3 mg	59%
Barley (grain)	7.4 mg	53%
Buckwheat (kernel)	6.7 mg	48%
Mash	6 mg	43%
Oats (grain)	5.5 mg	39%
Oat bran	5.4 mg	39%
Wheat (grain, soft variety)	5.4 mg	39%
Rye (grain)	5.4 mg	39%
Wheat (grain, durum)	5.3 mg	38%
Buckwheat (prodel)	4.9 mg	35%
Wheat groats	4.7 mg	34%
Wheat flour	4.7 mg	34%
Buckwheat flour	4.1 mg	29%
Rye wallpaper flour	4.1 mg	29%
Oatmeal	3.9 mg	28%
Wheat flour 2 grades	3.9 mg	28%
Oat flour	3.6 mg	26%
Oat flakes “Hercules”	3.6 mg	26%
Peeled rye flour	3.5 mg	25%
Oat flour (oatmeal)	3 mg	21%
Seeded rye flour	2.9 mg	21%
Corn grits	2.7 mg	19%
Millet groats (polished)	2.7 mg	19%
Corn flour	2.7 mg	19%
Pasta made from 1st grade flour	2.5 mg	18%
Wheat flour 1st grade	2.1 mg	15%
Rice (grain)	2.1 mg	15%
Wheat bran	14 mg	100%
Pearl barley	1.8 mg	13%
Barley groats	1.8 mg	13%
Premium flour pasta	1.6 mg	11%
Rice flour	1.3 mg	9%
Premium wheat flour	1.2 mg	9%
Green beans)	1.1 mg	8%
Semolina	1 mg	7%
Rice groats	1 mg	7%
Green peas (fresh)	0.7 mg	5%
Sweet corn	0.5 mg	4%

In addition to poppy seeds and sesame seeds, which contain iron in record dosages, if you have anemia, you should include almonds and hazelnuts in your diet.

The product's name	Iron content per 100g
Poppy (seeds)	9.76 mg
Pumpkin seeds	8.82 mg
Cashew	6.68 mg
Sunflower seeds raw	6.1 mg
Flax seeds	5.73 mg
Pine nut	5.53 mg
Hazelnut/hazelnut	4.7 mg
Peanuts raw	4.58 mg
Almond	4.2 mg
Roasted pistachios	4.03 mg
Peanut	3.5 mg
Walnut	2.91 mg
Sesame (with peel)	16 mg
Roasted sesame	14.76 mg

Herbs and plants. Rosehip is a good source of metal, especially since it also contains a lot of ascorbic acid.
Horseradish is also useful.
Do not forget about spices and herbs; it is better to use them in dried (more concentrated form). Basil, mint, thyme and even bay leaves make their beneficial contribution to the diet.

Tomato paste is also a good source, since it is a concentrate of iron (2.3 mg per 100 g).

How to preserve iron in food

In order for the level of the element in the blood to be sufficient, it is necessary not to lose it during cooking. In grain crops, the bulk of the minerals are contained in the shells. Therefore, it is better to grind at home with your own hands than to buy premium products.

You should also cook foods in a small amount of water. Cooking food in iron cookware and cast iron containers causes an increase in the metal.

You can put metal objects in dishes when preparing them (stewing, baking), but it must be an object without toxic impurities. For example, when preparing a sauce from pomegranate and plum juice for pilaf, a hot horseshoe is dipped into it three times.

You should not concentrate all your attention on one source. Offal and meat useful for iron large quantities may increase cholesterol. Salt also contains a lot of blood-forming minerals, but this is no reason to eat it with spoons.

A balanced menu is the best prevention of vitamin deficiency, deficiency of iron and other minerals. To avoid causing anemia, it is important to include foods that increase hemoglobin in your diet. Then your mood and well-being will be excellent.

The amount of iron must be constantly replenished, which requires enriching the diet with foods containing iron. Although all types of food contain enough microelements, it is advisable to give preference to animal products.

Men over 19 years of age need 8 mg of Fe per day, women under 50 years of age need 15 mg of the element. After 50 years, women's need for iron decreases to 8 mg/day. Nutrient consumption increases during pregnancy, reaching 30 mg/day.

In children, the need for the element depends on age. Up to 3 years of age, 6.9 mg/day is required; after 3 years, up to 11 years, 10 mg of iron is needed daily; for adolescents, up to 12 mg/day.

Forms of iron

The trace element is found in plants and animal tissues. In products of animal origin, iron is in heme form, it is part of heme - organic matter, which is included in hemoglobin.

The tissues with high metabolism that are most rich in Fe are the liver, muscle fibers, kidneys. The heme form is absorbed in the intestine; the process is not affected by the contents of the bolus. Iron is absorbed from beef by 22%, which is much higher than from plant foods.

In non-heme form, Fe is found in plants in the form of flavoproteins, cytochromes as atoms associated with sulfur. Even the most iron-rich plant foods do not supply the body with enough of this nutrient.

The absorption of non-heme iron in the intestine is affected by the presence of other food ingredients, the acidity of the internal environment of the intestine, and the use of medications.

Suction Features

The absorption of Fe is helped by the presence of vitamin C in food. The body's ability to absorb the microelement from food is influenced by the presence of B vitamins, minerals Co, Mn, Cu, organic acids, animal proteins, lysine, histidine, lactose, fructose.

Normal functioning of the body, including metabolic processes, is impossible without such a useful and important chemical element as iron, present in hemoglobin. It is this that allows us to quickly fill every cell of our body with oxygen and deliver it to everyone. internal organs. A sufficient amount of iron reduces the likelihood of stress and depression and strengthens the immune system. Fe deficiency leads to anemia and other health problems. It is possible to get the daily amount of this element we need through food, but to do this we need to know, for example, which fruit contains the most iron, whether it is found in vegetables and other foods.

What types of iron are there?

Iron can be divided into two types: heme and non-heme. The first refers to a chemical element found in animal food sources. Meat, fish and chicken are prime examples of this. In the second case, iron is assumed to be contained in vegetables and fruits loved by many people.

The difference between the first and second lies in the degree of digestibility of such an important and necessary element for our life as Fe. For comparison: when consuming products containing heme, approximately 15-35% is beneficial, and from non-heme products - 2-20%.

What meat products contain iron?

In order to independently understand the right food, you need to choose the appropriate provisions. Here are some examples (the list is left for your convenience):

veal liver (100 g of such meat contains 14 mg Fe);
pork liver (100 g contains 12 mg of iron);
chicken liver (100 g - 8.6 mg);
beef liver (100 g - 5.7 mg);
beef meat (3.2 mg.);
lamb meat (2.3 mg);
turkey meat (1.8 mg);
pork meat (1.5 mg).

It is noteworthy that the darker the meat, the greater the percentage of iron it contains. Yes, dark chicken fillet will contain 1.4 mg of Fe, and light only 1 mg. Do you feel the difference?

Is there iron in seafood?

Many iron-containing elements are present in seafood and fish. In particular, a huge amount of the chemical element is present in shellfish. In second place in Fe reserves are mussels with their 6.8 mg, in third place are oysters (5.7 mg), in fourth place are sardines in a metal can (up to 2.9 mg), in fifth place are shrimps and small crustaceans - 1 .7 mg, and on the sixth - canned tuna- 1.4 mg. A small percentage of iron is present in well-salted herring, mackerel, and other types of fish.

Table: iron content in food

In addition to seafood and meat, eggs also contain iron. The total amount of element in them is approximately 2.5 mg. This chemical element is present in most nuts. For example, shelled pistachios contain at least 4.8 mg.

Hazelnuts contain up to 3.2 mg, raw peanuts - 4.6 mg, almonds contain slightly less - 4.2 mg, and cashews and walnut kernels - 3.8 and 3.6 mg, respectively. Pine nuts do not boast a high iron content. They contain only 3 mg. All this is available to everyone. We will tell you further which products contain the most Fe.

There is Fe in pumpkin seeds (14 mg) and sunflower seeds (6.8 mg). And sesame contains 14.6 mg. The presence of iron was also found in pharmaceutical hematogen - 4 mg. This is a delicious disc with slices that tastes like toffee. An anemia-relieving element is also found in the following products:

cheese (Swiss contains 19 mg);
milk (0.1 mg);
sausages and sausages (1.9-1.7 mg);
fish caviar (1.8 mg);
pasta and bakery products(1.2-3.9 mg);
honey (1.1 mg);
porcini mushrooms (35 mg);
cottage cheese (0.4 mg);
buckwheat porridge (8.3 mg);
brewer's yeast (18.1 mg);
cocoa (12.5 mg);
butter (0.1 mg);
flour, etc.

Here is an approximate table (iron content in food):

Molasses is considered very rich in the content of this chemical element (up to 21.5 mg). The record number of an element is in seaweed(16 mg).

What fruits and berries contain iron?

As you can see, answering the question of which fruit has the most iron, you can safely choose fresh and juicy peaches. In addition, it is useful to eat not only fresh fruits, but also drink juices, compotes and fruit drinks made from them. Thus, one glass of this thick and sour drink is considered to be the most representative among its fellows. It will deliver at least 2.9 mg of iron to your body. IN pomegranate juice Fe is slightly less - 0.1 mg.

Which dried fruits have iron?

When wondering which fruit has the most iron, don’t forget about dried fruits. For example, 4.7 mg of this element is found in dried apricots, 0.4 in figs, white raisins - 3.8 mg, dried apples - 15 mg, pears and prunes - 13 mg. Consequently, the record holder for the amount of Fe is dried apples.

Legumes and iron

The leaders in terms of huge amounts of iron are undoubtedly legumes. For example, the approximate content of a chemical element in boiled green peas is 6.8 mg, and in fresh peas it is 7 mg. Up to 5.5-5.9 mg of Fe can be found in beans and legumes. The record holder among legumes is lentils, containing up to 11.8 mg of the element.

What vegetables contain iron?

Don't know which fruits or vegetables have more iron? We will help you figure it out. If we are talking about vegetables, then it is worth paying attention to their leafy species, which have a characteristic dark green growth. Such plants include the following vegetables:

spinach (contains 3.6 mg iron);
cauliflower (up to 1.4 mg);
Chinese and Brussels sprouts (contains 1.3 mg);
chard (3.1 mg);
broccoli (1.2 mg);
parsley (5.8 mg);
celery (1.3 mg);
turnip tops (1.1 mg).

Interestingly, sauerkraut also contains up to 1.7 mg of iron. This necessary chemical element is also found in fried potatoes (1.2 mg). But if you cook it, the Fe content will decrease and amount to 0.8 mg. Among leafy vegetables, parsley is the leader, and among other representatives of this family is sauerkraut.

Where is the most iron?

Beans are in first place in terms of the amount of iron. Some types may contain up to 71 mg. In second place are hazelnuts and halva (51 and 50.1 mg). On the third place cereals(45 mg). In fourth place is cheese made from skim milk (37 mg). Fifth - fresh mushrooms (35 mg). On the sixth - Wheat groats(31 mg). In seventh place is pork liver (29.7 mg).

Now you know which fruit has the most iron. We have also listed vegetables and other foods that contain this essential and essential element.