Iron is very important mineral for the body.
It is necessary for the formation of red blood cells – cells responsible for transporting oxygen in the blood, reports the Chronicle.info with reference to Browser.
Its deficiency can cause weakness, fatigue and pallor – typical symptoms of anemia. Eating foods rich in iron (red meat, beef liver, and barley bread), will help to restore the required amount of this mineral in the body.
In addition, such food must be in the diet of pregnant women, children and the elderly as these groups have higher need for iron.
The amount of iron present in food of animal origin per 100 grams:
- Braised seafood – 22 mg
- Boiled chicken liver – 8.5 mg
- Fried beef liver 5.8 mg
- Chicken egg yolk – 5.5 mg
- Grilled fresh tuna – 2,3 mg
- Canned tuna – 1.3 mg
Iron which comes from food sources of animal origin is absorbed at 20-30% in the intestines.
The amount of iron present in plant foods, 100 g:
- Pumpkin seeds – 14,9 mg
- Cocoa powder is 5.8 mg
- Dried apricots – 5,8 mg
- Tofu – 5.4 mg
- Sunflower seeds – 5,1 mg
- Raisins – 4,8 mg
- Raw spinach – 2.4 mg
- Peanuts – 2.2 mg
- Cooked lentils – 1.5 mg
- Oat flakes – 1.3 mg
- Strawberry – 0.8 mg
- Banana – 0.4 mg
The absorption of iron from plant sources is about 5% of the total, which they contain. For this reason, it is important to take them together with foods rich in vitamin C (orange, tangerine, strawberry or pepper) to improve absorption in the intestines.
The absorption of iron
To promote better absorption of this mineral, it is important to follow helpful tips, namely:
- To avoid yogurt, milk or cheese with meals, because calcium is a natural inhibitor of iron absorption;
- To prevent the consumption of whole foods for lunch and dinner, since phytates present in them, reduce the efficiency of absorption;
- Avoid sweets, red wine, chocolate and some herbs for tea, as they are rich in polyphenols and fittoni;
- To cook in the iron pot to increase the amount of iron in foods.
- Use the juices from fruits and vegetables.
The daily need of iron
The daily requirement for iron varies with age and gender, because women need more than men, especially during pregnancy. For example, men over the age of 19 should get 8 mg women 19-50 years is 18 mg, and pregnant women is 27 mg.