Which Foods Have Good Sources of Iron? How Much to Consume?

Our body is not able to produce iron on its own. It gets it from food, so it is important to have a varied diet.

Iron is an important microelement necessary for all living organisms. It helps synthesize collagen and serotonin, supports the immune system, and is involved in metabolic processes. However, the main function of iron is cellular respiration. This microelement is part of haemoglobin, a protein that makes up red blood cells. Iron helps blood cells bind oxygen and deliver it to tissues, and then remove waste carbon dioxide from the body. By the way, it is also what colours the blood red.

Our body is not able to produce iron on its own. It gets it from food, so it is important to have a varied diet. There are two types of iron: heme and non-heme. The first is absorbed more effectively. It can be found in meat, fish and seafood. The source of the second is plant foods. Here is a list of foods with the highest iron content of both types. Including them in your diet will help replenish your reserves of the microelement.

Daily Iron Intake Norm

Women aged 19–50 need iron the most. They need at least 18 mg of the microelement per day. During pregnancy, the need for it increases to 27 mg. Teenagers aged 14–18 also need increased iron levels: girls – 15 mg, boys – 11 mg. The average daily iron intake for adult men and the elderly of both sexes is 8 mg. It increases significantly with intense exercise, regular heavy physical exertion, and heavy menstruation.

Foods High in Iron

1. Mollusks

Almost all types of shellfish are rich in iron. Thus, one hundred-gram portion of oysters contains about 3 mg of iron, which is 17% of the daily requirement. In addition, this amount also provides 24% of the daily requirement of vitamin C and 4% of the daily requirement of vitamin B12. Shellfish are also low in calories, contain a lot of protein and increase the level of “good” cholesterol, which prevents heart disease.

2. Offal

The liver, kidneys, brain, heart, stomach and other offal contain large amounts of iron. Although not everyone likes their taste, offal often surpasses meat in terms of the content of nutrients. For example, to get 36% of the daily iron requirement and replenish the daily requirement for vitamin A, it is enough to eat only 100 g of beef liver. In addition, offal is a good source of protein, copper, selenium and choline, which is important for the liver.

3. Red meat

This is the main source of easily digestible heme iron. Moreover, the darker the meat, the more of this microelement it contains. One hundred-gram steamed ground beef patty contains 2.7 mg of iron. This replenishes the daily requirement by 15%. Meat is also a source of protein, zinc, selenium and B vitamins. However, poultry is not so rich in iron: in 100 g of turkey, its content does not exceed 0.7 mg.

4. Spinach

It is rare to find such a rich set of useful substances as in spinach. It contains folates, lutein, beta-carotene, calcium, vitamins A and E. In addition, 100 g of the product replenishes 15% of the daily requirement of iron. It is non-heme, but at the same time, it is absorbed quite well due to the high concentration of vitamin C in spinach. Doctors advise boiling the leaves a little – this will help reduce the amount of oxalic acid, which prevents the absorption of iron.

But keep in mind: 100 g of fresh spinach is a large bag. It is designed for several people, and it is unlikely to be eaten at once. In addition, spinach has the property of accumulating nitrates, which are often used in its cultivation. Buy the product in trusted farm shops or in special organic packaging. Or try to grow it yourself – on the windowsill. In winter, instead of fresh spinach, you can take frozen: all its useful properties and taste are preserved.

5. Legumes

This is a real must-have for vegetarians and vegans. Legumes are one of the best plant sources of iron. Chickpeas, peas, lentils, beans, soybeans – choose what you like. One cup of cooked lentils contains 6.6 mg of iron. This is 37% of the daily value. And half a cup of cooked beans is enough to replenish 10% of the daily requirement for the element. In addition, legumes give a feeling of satiety for a long time and allow you to reduce calorie intake.

6. Pumpkin seeds

Pumpkin seeds can be a snack option. 100 g of the product contains 9 mg of iron or half the daily recommended value. But you shouldn’t get carried away with them. Firstly, this can cause problems with the gastrointestinal tract. Secondly, pumpkin seeds are very nutritious. A 100-gram portion provides the body with 559 kcal. To increase your iron levels without harming your health, add a small handful of seeds to your salad, porridge or soup.

7. Quinoa

South American cereal is often used as a substitute for cereals containing gluten. Add 100 g of cooked seeds to your favourite salad to replenish 8% of your daily iron intake. Unlike traditional cereals, quinoa is rich in protein, which contains essential amino acids. Interestingly, our body perceives quinoa as protein from cow’s milk.

8. Broccoli

A diet rich in broccoli helps improve vision, reduces inflammation, and slows down ageing. Broccoli cleanses the body and removes cholesterol and excess sugar. Use it as a side dish – a cup of cooked broccoli replenishes 6% of the daily iron requirement. To get the most benefit, steam broccoli for no more than 5 minutes. This will help preserve vitamin C.

9. Tofu

The production of tofu is similar to the process of obtaining cheese from milk – that’s why many people call it soy cheese. In terms of its nutritional properties, it is almost as good as dairy products – that’s why vegans and people with lactose intolerance love it. 100 g of tofu cheese contains 17 g of protein, which is easily and quickly absorbed by the body. In addition, the same amount of the product helps to cover 15% of the daily iron requirement.

10. Dark chocolate

Chocolate not only brings pleasure and stimulates the production of the “happiness hormone” but also helps to normalize iron levels. Give preference to chocolate that contains at least 70% cocoa. Nutritionists advise eating no more than a quarter of a chocolate bar per day. This will be enough to compensate for 17% of the daily iron requirement, improve intestinal microflora, and improve mood.

Why is Iron Deficiency Dangerous?

At first, iron deficiency usually occurs without symptoms. However, if its reserves are not replenished in time, it can provoke the development of iron deficiency anaemia. Its main symptoms are weakness, rapid fatigue, shortness of breath, pallor, drowsiness, loss of appetite, rapid heartbeat and headaches. There may be a desire to eat something inedible – chalk, clay, paper or ice. With a lack of iron, cells begin to “suffocate”, which is why many vital metabolic processes in the body are disrupted.

Iron deficiency also contributes to decreased immunity and a high risk of infections. In addition, it is one of the causes of hair loss. The trace element is responsible for delivering oxygen to the follicles, thereby strengthening and nourishing the roots. With its deficiency, hair becomes dry and weak and may begin to fall out. Other external signs are ulcers in the corners of the mouth, dry skin, and brittle peeling nails. According to a study by Japanese scientists, in some cases, iron deficiency causes depression.

If you notice signs of iron deficiency, seek help from a doctor. He will order blood tests, determine the source of the problem and will be able to create a treatment plan taking into account your individual characteristics.