Iron deficiency anemia is the most common deficiency disease.
Children and women of childbearing age are most affected. This type of anemia develops due to a lack of iron in the diet, after serious blood loss, or as a result of vitamin C deficiency. Meanwhile, do not confuse iron deficiency anemia with megaloblastic anemia caused by insufficient intake of and.
The main task of iron in the body is to participate in the formation of hemoglobin, which concentrates about two-thirds of all Fe. Another quarter of the iron reserves are stored in ferritin and about 5 percent in the composition.
Benefits for the body
Iron obtained from food can provide a number of benefits to the human body. Given the special significance of Fe for humans, it is worth dwelling on its functions in more detail.
Hemoglobin formation
This ability is one of the main functions of the ferrum. Man needs throughout his life continuing education hemoglobin, since blood loss as a result of even minor external or internal bleeding reduces its level. In particular, women experience significant blood loss every month, therefore they are more prone to anemia than men (especially with improper, unbalanced nutrition). In addition, it is this mineral that determines the color of blood, giving it a dark red hue, and also transports oxygen to all cells of the body.
For building muscle
In muscle tissues, iron plays the role of an oxygen supplier, without which the process of muscle contraction is impossible. The tone and elasticity of muscles depend on ferrum, and weakness is a typical symptom of iron deficiency.
For the brain
The ability to carry oxygen throughout the body makes iron an indispensable trace element for the full functioning of the brain. Fe-deficiency increases the risk of developing Alzheimer's disease, dementia and other diseases caused by brain disorders.
restless leg syndrome
Most researchers agree that the reason for the development of this sensorimotor disease is insufficient iron intake. Fe deficiency causes muscle spasms, which increase during periods of rest (sleep, sitting).
Maintaining a healthy body temperature
Interestingly, iron has the ability to regulate body temperature. And the adequacy of the flow of enzymatic and metabolic processes depends on its stability.
To keep you feeling well
Eliminates chronic fatigue in men and women, which is also a consequence of low hemoglobin.
Strengthening immunity
In work immune system ferrum plays a key role. An organism saturated with iron in sufficient quantities is able to more actively fight infectious diseases. In addition, the speed of wound healing depends on iron.
healthy pregnancy
During pregnancy, the female body needs increased volumes of blood and red blood cells (to supply the growing fetus). Therefore, the "demand" for iron in pregnant women increases. Iron deficiency increases the risk premature birth, provokes insufficient weight in the newborn and disorders in its development.
In addition, iron can influence energy metabolism, enzymatic activity, relieve insomnia, increase concentration.
Why is a deficit dangerous?
Acute anemia is usually the result of advanced iron deficiency.
The main symptoms of iron deficiency are:
- fast fatiguability;
- muscle weakness;
- excessive menstrual bleeding in women.
As already noted, women are more prone to developing iron deficiency. Almost 10 percent of the fairer sex of childbearing age suffer from a lack of this trace element. But in men (and in women after menopause), ferrum deficiency anemia is extremely rare. Children are also at risk for developing anemia.
Factors Contributing to the Development of Iron Deficiency
- Increased blood loss (including from donors) increases the body's need for iron.
- Strength training and endurance exercises require almost twice the daily rate of ferrum.
- Mental activity contributes to a more rapid expenditure of iron reserves.
- Diseases of the gastrointestinal tract, gastritis with low acidity, autoimmune bowel diseases can cause poor absorption of iron.
Combination with other nutrients
. Consumption of ascorbic acid along with iron-containing foods contributes to increased absorption of iron. For example, if you add half a grapefruit to the Fe diet, the body will absorb three times more iron. Therefore, it is important that the menu is enriched not only with iron, but also with vitamin C. However, it is worth paying attention: ascorbic acid has a stronger effect on the absorption of iron from plants than on the absorption of ferrum of animal origin.
Vitamin A. Retinol deficiency blocks the body's ability to use iron stores to form red blood cells.
Copper. This microelement, as you know, is necessary for the transport of nutrients from "storage" to cells and organs. With a lack of cuprum, iron loses its "mobility", which as a result leads to the development of anemia. Would you like to restock ferrum at the same time? Beans, soybeans and lentils should regularly appear on your table.
It is also important to combine foods rich in iron with foods containing (thanks to the ferrum, B-substances acquire increased "performance").
Meanwhile, it is important to know that many food components can inhibit (weaken) the absorption of iron by binding it in the gastrointestinal tract. A number of such ingredients are found in whole grains and black tea. However, studies have shown that there is no harm to a healthy person from these substances. But in people with existing violations of iron absorption or with advanced anemia, the absorption of nutrients worsens even more.
It is also important to know that calcium almost completely blocks the absorption of iron. Hence the recommendation: for the normal absorption of ferrum, iron-containing foods should be consumed separately from dairy foods and other foods rich in calcium.
The body's need for iron
The daily norm of iron for adults ranges from 10-30 mg.
Nutritionists call a serving of Fe at 45 mg an acceptable upper limit. Wherein daily rate slightly higher for women than for men. This is due to physiological processes: from 10 to 40 mg of iron are lost monthly with menstrual blood. With age the need female body decrease in the ferrum.
In healthy people, iron overdose is almost never observed. People with hemochromatosis (a genetic disorder in which the percentage of iron absorption from food is 3-4 times higher than in healthy people) are at high risk of poisoning. Excessive accumulation of ferrum in the body can activate free radicals (damage the cells of the liver, heart, pancreas, increase the risk of cancer).
Products containing ferrum
There are two types of iron found in food: heme and non-heme. The first option is ferrum, which is part of hemoglobin. Its sources are all animal foods and seafood. Heme iron is absorbed faster and easier by the body. Non-heme iron is an element derived from plant foods. For the formation of hemoglobin, it is used only partially, and then only in combination with vitamin C.
To achieve maximum benefit, nutritionists recommend combining animal products and plant origin. In this way, it is easy to increase the absorption of ferrum (sometimes even by 400 percent).
Many people know that meat, especially red varieties, as well as offal, are the best sources of iron.
Meanwhile (and this may come as a surprise to many), plant foods are sometimes no worse. Ask an avid vegetarian to take a blood test, and most likely, his iron concentration will not deviate too much from that of meat eaters. True, for this it is important to eat the most different types vegetable food.
These studies partly destroy the theory that plants cannot provide humans with the necessary amount of iron. Many vegetarian foods contain iron above 10 percent of your daily value, and a serving or lentils will provide a third of your daily iron. In addition, plant foods contain fewer calories and fats, so they are ideal for people who follow their figure and health. But besides this, adherents of vegetarianism do not deny that the recommended daily intake of iron, obtained exclusively from plant foods, should be about one and a half times higher than that of meat-eaters.
Among plant foods, legumes and green leafy vegetables are the best sources of iron. Good nutritional properties and good reserves of ferrum are also whole grains. And the most unexpected source of iron for many is sugar cane molasses. Just 1 teaspoon of this product contains almost 1 milligram of iron. This indicator significantly exceeds the iron content among other sweeteners such as honey, wedge syrup, brown sugar.
In order to make it easier to understand which foods are the most saturated with iron, we offer a table of the most useful foods. Using this knowledge, it is easy to avoid iron deficiency anemia.
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| pork liver | 200 g | 61,4 |
| beef liver | 200 g | 14 |
| beef kidneys | 200 g | 14 |
| mussels | 200 g | 13,6 |
| oysters | 200 g | 12 |
| Heart | 200 g | 12,6 |
| Rabbit meat | 200 g | 9 |
| Turkey | 200 g | 8 |
| Mutton | 200 g | 6,2 |
| Chicken | 200 g | 5 |
| Mackerel | 200 g | 5 |
| Ground beef (lean) | 200 g | 4 |
| Herring | 200 g | 2 |
| Chicken egg | 1 piece | 1 |
| Quail eggs | 1 piece | 0,32 |
| Black caviar | 10 g | 0,25 |
| The product's name | Quantity | Iron content (mg) |
|---|---|---|
| Peanut | 200 g | 120 |
| Soya | 200 g | 10,4 |
| Beans (lima) | 200 g | 8,89 |
| Potato | 200 g | 8,3 |
| White beans | 200 g | 6,93 |
| beans | 200 g | 6,61 |
| Lentils | 200 g | 6,59 |
| Spinach | 200 g | 6,43 |
| Beets (tops) | 200 g | 5,4 |
| Sesame | 0.25 cup | 5,24 |
| chickpeas | 200 g | 4,74 |
| Romaine lettuce | 200 g | 4,2 |
| Chard | 200 g | 3,96 |
| Asparagus | 200 g | 3,4 |
| Brussels sprouts | 200 g | 3,2 |
| Pumpkin seeds | 0.25 cup | 2,84 |
| Caraway | 2 tsp | 2,79 |
| Beet | 200 g | 2,68 |
| Turnip | 200 g | 2,3 |
| Leek | 200 g | 2,28 |
| White cabbage | 200 g | 2,2 |
| Green pea | 200 g | 2,12 |
| Broccoli | 200 g | 2,1 |
| Olives | 200 g | 2,1 |
| vegetable marrow | 200 g | 1,3 |
| Tomatoes | 200 g | 0,9 |
| Parsley | 10 g | 0,5 |
| Chilli | 10 mg | 1,14 |
| oregano | 2 tsp | 0,74 |
| Basil | 10 g | 0,31 |
| Black pepper | 2 tsp | 0,56 |
How to keep iron in food
Among the advantages of iron found in food of animal origin is high heat stability. But vegetable ferrum is not enthusiastic about mechanical processing or cooking. An example is whole grains, which lose almost three-quarters of their Fe reserves during processing into flour.
If we talk about cooking, then in this case the iron does not evaporate from the product - it partially passes into, in which the vegetable was cooked. It's also important to know a few tricks to help keep the iron in your meals.
- It is possible to minimize losses by reducing the cooking time and using as little water as possible. Example: Spinach cooked for 3 minutes in a large pot loses almost 90 percent of its iron.
- Cast iron cookware is able to saturate foods with additional iron. These portions can be quite small - from 1 to 2 milligrams, but the reality of such a process has already been proven. Moreover, experiments have shown that acidic products "absorb" ferrum from iron containers more intensively.
Iron absorption
But even if the product contains breathtaking reserves of iron, this does not mean that all this wealth will pass into the body. The absorption of ferrum from different foods occurs with a certain intensity. So, a person will “pull out” about 20 percent of the available iron from meat, a little more than 10 percent from fish. Beans will yield 7 percent, nuts 6 percent, and fruits, legumes, and eggs should not count on more than 3 percent ferrum absorption. Least of all - only 1 percent of iron - can be obtained from cooked cereals.
Iron deficiency anemia is a serious problem, leading to many associated diseases. But you can avoid it if you remember the role of proper nutrition.
A sufficient amount of iron in the body is important for normal life. This element is involved in many processes, but its main function is gas exchange. With its lack, it develops. This condition is when the level of hemoglobin in the blood drops. Products with iron content in anemia are indispensable. After all, iron is absorbed much worse from drugs. What foods should you eat to avoid anemia?
Details about iron in the human body
Iron is part of hemoglobin. Which, in turn, carries out gas exchange in the body. By binding to oxygen, hemoglobin molecules deliver it to cells, and from there they remove carbon dioxide. Up to 70% of all iron is found in the blood.
The rest is in the liver, bone marrow, spleen.
In addition, iron is required:
- for normal metabolic processes in the body;
- thyroid gland for hormone production;
- to maintain immunity;
- for the synthesis of connective tissue;
- some proteins and enzymes.
Iron deficiency is one of the most common causes of chronic fatigue.
Ask your question to the doctor of clinical laboratory diagnostics
Anna Poniaeva. She graduated from the Nizhny Novgorod Medical Academy (2007-2014) and residency in clinical laboratory diagnostics (2014-2016).
With a low content of this element, cells cannot divide.
10 facts about iron
Reference: Iron deficiency occurs in every third person on the planet. Moreover, iron is lacking more often than any other vitamin or mineral.
Iron norms for different categories
The average daily intake of iron is 5 grams. But for different categories of people it varies.
Especially high rates for pregnant women, since part of the iron goes to the fetus. During this period, it is important to eat enough meat products.
Consumption rates:
To avoid intestinal disorders and other problems in the body, you should not consume more than 40-45 mg of iron per day.If there is a lot of iron, this negatively affects the liver. When 200 mg enters the body, general intoxication of the body is observed, and a dose of more than 7 grams causes a lethal outcome.
Iron is one of key elements nutrition that our body needs. Why is this mineral so useful? How to detect its shortage in time? What foods are rich in iron?
Universal element
In comparison with others useful substances iron in the body contains a little - only 4.25 g. And its reserves need to be replenished regularly, primarily due to foods high in iron. However, such modest volumes do not prevent the mineral from actively participating in many important processes.
In particular, thanks to iron, the blood produces hemoglobin. This complex protein transports oxygen to the cells of tissues and organs, and at the same time removes carbon dioxide from them. Since both of these substances are insoluble in the blood, maintaining a normal hemoglobin level is extremely important. In addition, iron is necessary for the full functioning of the brain and nervous system. The thyroid gland without it will not be able to produce hormones in the right quantities.
By consuming iron-rich foods every day, we strengthen the body's immune defenses and increase resistance to disease. Iron is also involved in metabolism. Its lack can lead to a slowdown in metabolism and, as a result, weight gain. So iron for beauty and harmony is also indispensable.
How much to weigh in grams?
Iron deficiency contributes to the development of various diseases, mainly anemia. It is expressed in lethargy, fatigue, drowsiness, headaches, low blood pressure, dizziness. The easiest and surest way to identify an iron deficiency is to pass general analysis blood.
Deficiency may be due to lack of required amount foods rich in iron, heavy blood loss, problems with the gastrointestinal tract and hormonal disruptions. Most often, iron deficiency occurs in children, pregnant and lactating women, the elderly, athletes, vegetarians and adherents of strict diets.
The daily iron intake for children depends on body weight and age. On average, it is 4-18 mg of iron per day. Getting it in its natural form is especially important for children, so the benefits of iron in foods baby food invaluable. An adult male is recommended to consume up to 10 mg of iron per day. And women need 15-20 mg of iron daily, especially during menstruation. At the same time, exceeding these norms is no less dangerous for health. The maximum allowable dose is 200 mg of iron per day.
Iron Champions
To maintain iron levels at an optimal level, you need to adjust your diet. The foods richest in iron are primarily red meat and organ meats. They contain the so-called heme iron, which is easily absorbed by the body. Beef, pork and chicken liver, kidneys, veal, lamb in this respect is most preferable. Among seafood, mussels, oysters and shrimps have large reserves of iron.
Plant foods rich in iron should also be present on your table. The recognized champion in iron content are dried porcini mushrooms, which surpass all types of meat in this. However, such iron is non-heme and is less absorbed by the body. In second place are legumes: peas, red beans, soybeans and lentils. They are followed by spinach, potatoes, carrots and cauliflower. From fruits and berries stand out apples, bananas, apricots, peaches, strawberries, blueberries and raspberries.
Do not forget about buckwheat, wheat and rye bread, chicken eggs. And as iron-containing snacks and additions to main dishes, you can use dried apricots, prunes, walnuts and almonds.
Combination rules
When compiling a balanced menu for every day, it is important not only to include foods containing a large amount of iron in it, but also to combine them correctly. After all, various elements, interacting with each other, can both enhance the beneficial effect and neutralize it. For example, iron is most effectively absorbed in the intestines in the presence of vitamins B12 and C, as well as folic and other organic acids. Therefore, instead of eating an apple or a banana separately, it is best to supplement them with an orange and make a fruit salad. For the same reason meat dishes best paired with a side dish of boiled cauliflower or potatoes.
The main enemy of iron is calcium, which prevents its proper absorption. That's why it's so important to separate iron-rich foods and dairy products by eating them at different meals. A similar effect is caused by oxalic acid and tannins. Iron is very poorly absorbed in combination with tea and coffee. It is no coincidence that nutritionists recommend starting your favorite drinks at least half an hour after a meat dinner.
For prevention purposes, sources of iron in foods can be supplemented with mineral and vitamin supplements. However, it is recommended to select them together with a doctor, who will also give detailed recommendations regarding nutrition.
The amount of iron must be constantly replenished, which requires enriching the diet with foods containing iron. Although the trace element is sufficient in all types of food, it is desirable to give preference to animal products.
Men over 19 years of age need 8 mg of Fe per day, women under 50 need 15 mg of the element. After the age of 50 in women, the need for iron decreases to 8 mg / day. Increased nutrient consumption during pregnancy, reaching 30 mg / day.
In children, the need for an element depends on age. Up to 3 years, 6.9 mg / day is required, after 3 years to 11 you need 10 mg of iron daily, adolescents - up to 12 mg / day.
Forms of iron
The trace element is found in plants and animal tissues. In animal products, iron is in heme form, it is part of heme, an organic substance that is included in hemoglobin.
The most Fe-rich tissues with high metabolism are the liver, muscle fibers, kidneys. The heme form is absorbed in the intestine, the process is not affected by the contents of the food bolus. Iron is absorbed from beef by 22%, which is much higher than from plant foods.
In the 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 enough of this nutrient to the body.
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 intake of medications.
Suction features
The absorption of Fe is helped by the presence of vitamin C in food. The presence of B vitamins, minerals Co, Mn, Cu, organic acids, animal proteins, lysine, histidine, lactose, fructose affects the body's ability to absorb a trace element from food.
Iron is an important trace element for our body, which is mostly involved in the construction of hemoglobin and transporting oxygen to organs with it. As we said earlier, the daily requirement for iron for men is 10-15 mg per day, for women - 15-20 mg per day, and for pregnant women and breastfeeding mothers, the daily requirement is 30-35 mg per day.
Iron is found in both plant and animal foods.
Below we list 10 foods that are especially rich in iron and are good for our body.
1. Liver (up to 30 mg of iron per 100 g of product).
The liver is a product of animal origin and iron is in it in a divalent form, which is almost completely absorbed in our body. The content of iron in the liver depends on the type of meat, and the darker it is, the more of the trace element we need is contained in it:
Duck liver is the leader in iron, and its content is 30 mg,
The liver of a young calf contains 14 mg of iron,
In the third position is the liver of a pig, which contains 12 mg of iron,
Chicken liver contains 8.6 mg of iron,
Beef liver is less rich in iron and contains it in the amount of 5.7 mg.
For example, meat contains less iron than liver:
Beef contains 3.2 mg of iron,
Lamb-2.3 mg iron,
Turkey-1.8 mg iron
Pork - 1.5 mg iron.
2. Wheat bran (up to 16 mg of iron per 100 g of product).
They are the leader in iron content among other cereals and contain 16 mg of iron per 100 g of product. For comparison, 100g of oatmeal contains only 4.6 mg of iron. They are best consumed for breakfast mainly with orange juice or combined with foods that contain vitamin C.
3. Pumpkin seeds (12.1 mg per 100 g).
Pumpkin seeds contain up to 12.1 mg of iron, but in addition, the seeds contain vitamins A, D, E, K, B vitamins, vitamin E in large quantities (it has a powerful antioxidant effect), as well as folic acid and minerals. They are usually added to muesli, but can also be mixed with salads or added to soups.
4. Sesame (10 mg of iron per 100 g).
10 mg of useful iron is contained in 100 g of sesame, which also contains vitamins A, B, E, C, amino acids and proteins, phosphorus, potassium and magnesium. Sesame is added to muesli or used to make sweet baked goods.
5. Pod fruits (up to 8.6 mg per 100 g).
Soy is the richest in iron and contains up to 8.6 mg of iron per 100 g of product, however, the calcium in it reduces the absorption of iron in the body, so it is better to use its seeds together with vitamin C. Dried lentil fruits contain iron from 6.9 mg, which is 3 times higher than that of the canned product. The rest of the pod fruits also contain iron, but in a smaller amount:
Red beans - 6.8 mg iron
White beans-6 mg,
Peas - 5 mg of iron.
6. Flax seeds (up to 8.2 mg of iron per 100 g of product).
It has long been known that flaxseeds contain a lot of ballast substances that promote digestion. What also makes them valuable is that they contain a fairly high level of iron - up to 8.2 mg per 100 g of product.
7. Amaranth (7.6-8 mg per 100g).
Similar to cereals, amaranth contains a fairly high level of iron - up to 8 mg, and its leaves are actively used both fresh and for cooking hot dishes (for example, added to soups), and dried leaves are also used. Grains are used as a seasoning for meat, fish and vegetables.
8. Pistachios (up to 7.5 mg per 100 g of product).
In addition to high iron content - up to 7.5 mg per 100g, pistachios are also rich in omega-3 and omega-6 unsaturated fatty acids, which further increase the value of the product. They are used both in dried form separately, and added to cookies or ice cream.
9. Chanterelles (6.5 mg per 100 g of product).
Fresh chanterelles contain quite a lot of iron - 6.5 mg per 100 g of the product, and the dried form of iron contains even more. This is what chanterelles differ from other types of mushrooms, for example, champignons supply only 1 mg of a valuable trace element.
10. Chicken eggs (2.7 mg per 100 g of product).
Egg yolk is a good supplier of iron and valuable trace elements, essential amino acids, B vitamins. And quail eggs contain slightly more iron and amount to 3.2 mg.
Separately, you can highlight the note of spices and herbs that we used to add while cooking. And since we use a fairly small amount of them for cooking, but if we consider based on 100 g of the product, then the iron content in them is much higher than in all of the above products. Leaders among spices and herbs are:
Cardamom-100 mg per 100 g of product,
Parsley-97.8 mg per 100g of product,
Green mint-87.5 mg per 100g of product,
Cinnamon-38.1 mg per 100g of product,
Dried nettle-32.3 mg per 100 g of product.
It must be remembered that in products of plant origin, iron is in the trivalent form, which is poorly absorbed. Therefore, include in your diet vitamin C-containing vegetables such as peppers, Brussels sprouts, sauerkraut, potatoes, or take a glass of orange juice with your meal. Vitamin C converts iron into a divalent form, which is normally absorbed by our body.
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