One of the most necessary trace elements for the life of the human body is iron. Its atoms run through blood vessels, like tugs, cling oxygen and deliver it from the lungs to tissues and human organs, and back pull carbon dioxide. This process is continuous. "Downtime" and "empty" nature is not provided.
Heme and non-heme iron
There is a direct relationship between iron deficiency and lack of oxygen, which leads to disruption of body functions. Decreased immunity, insomnia, fatigue, dry skin and mucous membranes, weakening of mental abilities - all this is the result of hypoxia. However, if you have such symptoms, do not try to swallow nails or drink rusty water. Iron of inorganic origin can harm human health: blood becomes thicker, clogged and clogged blood vessels, the process of formation of all kinds of stones becomes more active.
A person can only digest organic matter. A sufficient amount of the "iron" substance, he learns, eating foods containing iron (daily rate for humans 10-15 mg). Organic iron is of 2 kinds:
- Hem iron is found in products of animal origin, and is so named because it is part of the hemoglobin of animals, so it is easily assimilated by humans.
- Non-heme iron is a part of plants. It is perceived much worse. Of all that came with food, only a tenth of the metal enters the hemoglobin. Plant foods that are high in iron are recommended to combine with other foods containing vitamin C or B 12.
What products contain iron?
So, in order to have "iron" health, it is necessary to eat right. Proteins, fats, carbohydrates, vitamins, trace elements in foods make nutrition balanced. According to the content of iron (per 100 g of product) the leading position is occupied by meat and by-products :
- liver (pork 20 mg, chicken 17 mg, beef 7 mg);
- heart (beef 5 mg, pork 4 mg);
- meat (rabbit meat 4.5 mg, beef 3.5 mg, lamb and veal 3 mg, pork 1.8 mg, chicken and turkey 1.5 mg).
Then follow the fish and seafood :
- mollusks almost 30 mg;
- mussels 7 mg;
- oysters 6 mg;
- perch marine 2.5 mg;
- tuna 2 mg;
- mackerel and pike by 1.7 mg;
- perch river - 1.2 mg
- sprats and canned horse mackerel for 4.5 mg;
- canned mackerel 3 mg;
- black caviar 2,5 mg.
The egg yolk is also rich in iron:
- chicken 4 mg;
- quail 2 mg.
The list of plant products includes:
- cereals (buckwheat 7 mg, oatmeal 6 mg, rye 4 mg, corn 3 mg);
- legumes (lentils and beans 7 mg each, peas 1.5 mg);
- vegetables and greens;
- fruit;
- berries (cornel 4 mg, cherries and raspberries 1.5 mg, strawberries 1 mg);
- nuts;
- seeds (pumpkin 8 mg, sunflower 5 mg).
It is worth mentioning dried fruits :
- dry apples and pears 5-6 mg;
- dried apricots 3,2 mg;
- prunes 3 mg.
What kind of meat is more iron?
Not getting involved in the eternal dispute between meat eaters and vegetarians, it should be noted that meat is a very useful product. In addition to the taste and feeling of satiety for a long time, it supplies the human body with a mass of useful vitamins and substances, including iron. If we talk about meat food in general, referring to any dish made from animal products, it is appropriate to call the most iron-containing pork liver, in 100 g of which contains up to 150% of the daily rate.
If you approach the culinary question pedantically, and carry the liver to the by-products (which it is), then the meat products containing iron are prepared from the striated muscle of the animal. In this case, the largest amount of iron organics is present in rabbit meat (100 g contain 30% of the daily allowance required by man). Slightly less iron in veal, but it is absorbed almost completely. In addition, veal and rabbit are considered the most useful dietary meat (minimal saturation with fat and the maximum - protein).
In what fish is a lot of iron?
Proper nutrition implies the inclusion of fish products in the diet. If we talk about organic metals, then the most "iron" fish - perch, tuna, mackerel and pike. The rest of the inhabitants of the sea and river depths: pollock, pink salmon, capelin, saury, herring, horse mackerel, carp, bream, pike perch, etc. - significantly inferior to leaders (from 1 mg or less). Microelements have the ability to preserve their properties during heat treatment and preservation, so canned fish are excellent sources of iron in foods, and are not inferior to freshly prepared dishes.
Vegetables rich in iron
Vegetables containing nutrients, vitamins and minerals, plus a large amount of fiber and low fat content, turn them into kings on the table of any vegan and raw food. From vegetables, you can prepare hot dishes and cold snacks, desserts and drinks. They can be salted, marinated and canned. One of the advantages of vegetable crops is the ability to eat them raw.
With any treatment of products containing iron, it remains unchanged, although it is not the main vegetable chip. In 100 g of the most iron artichoke is 3.5 mg of this organic metal. The second place on the "iron" pedestal belongs to asparagus - 2.5 mg, chard and garlic receive "bronze" for 1.7 mg. The rest of the representatives of the vegetable brotherhood applaud the winners at the 0.8 mg mark.
In what kind of fruit is a lot of iron?
Fruit gardens pleases the eye with beauty in the flowering period and give a delicious fruit, rich in trace elements. It can not be said that fruits are products rich in iron. Its maximum content of 2.5 mg belongs to persimmons, apples and pears, 1.6 mg - fruits of passion fruit, and 1 mg - dates. Often the question "in which products are many iron?", The answer is "apples". However, the reality is that to get 100% of the daily allowance you will have to eat 40 to 70 fruits per day. The value of fruit is in vitamins C and B 12, which contribute to better absorption of iron.
In what green is a lot of iron?
The upper part of herbaceous plants is called greens and used in cooking as a seasoning, due to the essential oils contained therein. Nature has endowed green garden crops with a harmonious combination of organic iron with vitamin C and folic acid for its better assimilation. However, to satisfy the daily need, a man will need a whole bunch of greens.
Green, rich in iron:
- bay leaves 43 mg;
- spinach 13.5 mg (practically not digested due to the oxalic acid contained in it);
- parsley, dill, peppermint 6 mg;
- basil 3 mg;
- cilantro and celery 2 mg each;
- green onions 1 mg;
- salad of 0.5 mg.
In which nuts are many iron?
A hard shell and an edible core - that's what a nut in cooking. From the point of view of health and longevity, a lot of useful substances, organic microelements and vitamins are hidden under the shell. When anemia, severe physical or mental stress, a strict diet or a large loss of blood should necessarily include in the diet of nuts, rich in iron:
- superlider among the "hard nuts" and "iron" products - pistachios 60 mg;
- pine nut (in the scientific sense is the seed of pine cedar) 5.5 mg;
- peanuts (from the point of view of botany refers to beans) 5 mg;
- almonds and cashews 4 mg;
- hazelnut 3 mg;
- walnut 2 mg.
In which cheese is more iron?
Cheese contains iron in small quantities:
- Kostroma, Dutch, Poshekhon, roquefort, cheddar 1 mg (per 100 g of product);
- Parmesan and Swiss 0.8 mg;
- mozzarella and roquefort 0.5 mg.
In addition, this nutritious product is prepared from milk. It contains a lot of calcium and magnesium, which are useful for humans, but interfere with the absorption of iron. Thus, the human body does not perceive the small amount of this trace element, so it makes no sense to use cheese as a source of iron.
Products that lower iron in the blood
One of the reasons for the "overdose" of organic metal - products containing iron, used in excessive quantities. Very serious and serious diseases can become a consequence. A simple, non-pharmacological and quite effective way to adjust the amount of iron - eat foods that reduce its amount in the blood:
- Violet and blue fruits and berries, containing substances that can bind free iron molecules.
- Kvasshenye vegetables, prepared without salt and rich in lactic acid, removing toxins.
- Boiled rice, previously soaked to remove starch and sticky substances, fulfilling the functions of adsorbent in the body.
- Bread and pasta, which form a large amount of fiber, with which the intestines are derived surplus unutilized iron.
What foods interfere with iron absorption?
Anyone who suffers from anemia or, on the contrary, tries to reduce the level of organic metal content, one should know what products interfere with the assimilation of iron:
- Milk and dairy products containing calcium.
- Tea, which contains tannins, and coffee.
- Fats with a lot of vitamin E.