Each element of the periodic table performs its role in human life. Products with a high content of iron are necessary, especially for those people who have found themselves anxious symptoms of iron deficiency, or problems with the level of hemoglobin . Knowing in which products more iron, you can completely fill the missing element without resorting to the use of medicines and dietary supplements.
Products with high iron content
An unconditional leader in the content of iron is beef. Scientists have calculated that one-fifth of the norm of iron can be obtained from a standard portion of any meat dish. Interestingly, in veal, this indicator is much lower, as in pork, lamb and other types of meat.
In parallel with the beef are useful and all byproducts: tongue, liver and kidneys. If every day in your diet includes such products, you can not worry about hemoglobin and iron deficiency in general.
Products containing a large amount of iron
In addition to meat products, poultry and fish, well established and other food products, which also should be included in your daily diet:
- herring, mackerel, sardines, horse mackerel;
- fish caviar;
- pork, chicken meat;
- sausages boiled, sausages;
- croup buckwheat, oatmeal, barley, barley, rice, millet;
- eggs, cheese;
- strawberry, raspberry, cherry, black currant;
- potatoes, onions green, radish, beets;
- bread made of flour of the highest quality;
- beef, lamb;
- beans, peas;
- apples, plums, pomegranates, figs, pears, persimmons .
Many of this list is quite suitable and as products rich in iron, for children. It should be noted that for the assimilation of iron, vegetables are needed, so the best side dish for meat and by-products are lettuce leaves or fresh vegetables. Especially good in this respect are cucumbers, tomatoes, bell peppers, carrots, Peking and cabbage.
What is the norm of daily intake of iron?
In order for the organism to function normally, a normal adult person needs to receive 20 mg of the substance with food. This figure is slightly higher for women who carry a child - 30 mg per day.
It's not enough to just take iron, you need to watch for the body to understand it. This reaction requires vitamin C, which is abundant in citrus, kiwi, various acidic foods, berries. If you eat foods rich in iron, along with orange juice, or other sources of ascorbic acid, many more useful substances will be assimilated.