Iron is one of the
essential minerals for the proper functioning, development, and growth of the
body. It plays a vital role in the production of hemoglobin, present in red
blood cells, and myoglobin, present in muscles.
This protein is
responsible for transporting oxygen to the different organs through the blood
and participating in the process of hormone production and the creation of
connective tissues.
Having low iron levels
for a long time can cause iron-deficiency anemia, a condition characterized by
weakness and lack of energy, shortness of breath, dizziness, headaches, weight
loss, and if not adequately treated, can put health at serious risk.
Most of the foods
consumed have iron; that is, this mineral is present in many of the products of
vegetable and animal origin.
However, depending on
the type of product, two types of this mineral that the human body does not
absorb to the same extent.
Heme iron is present
in meat and animal products, and a quarter of it is absorbed, while only 10
percent of the non-heme iron contained in vegetables can be used.
Knowing which foods have large amounts of iron is essential; however, it is also necessary to know
that there are other types of substances, such as vitamin C and some acids,
which help to absorb and make better use of this mineral and which play a
critical role in the metabolization processes of other elements.
From a varied and
balanced diet, such as the Mediterranean diet, it is possible to obtain foods
that cover the needs of iron and other substances and products that favor its
absorption and are also beneficial for health. Foods containing iron are:
Foods of Animal Origin
Many animal products
contain large amounts of iron. Moreover, being heme iron, the body can absorb
it better.
However, excessive
consumption of some foods rich in heme iron can harm the body, so their intake
is always recommended as part of a varied diet.
Fish and Seafood
- Clams, cockles, and clams: Mollusks are a very
important source of iron. The amount they contain is 24 mg per 100 g.
- Mussels: The amount of iron provided by mussels is 4.5 mg
per 100 gr.
- Sardines: a source of this mineral, providing 3.2 mg per
100 gr.
- Shrimps and prawns: Although they contain iron (1.9 mg), it is
necessary to control their consumption, not to raise uric acid levels.
Meats
- Liver: Whether from pork or beef, besides being an
essential source of iron (8 mg), it also contains folic acid and vitamin
B12, necessary for the formation of blood cells.
- Partridge and quail: These birds provide 7.7 mg per 100 g.
- Kidneys: They also have a high content of heme iron (5.7
mg).
- Beef: The amount of iron in meat is higher than in
white meat, containing 2.5 mg per 100 g, while chicken has 1.2 mg,
although the latter is also a source of potassium and phosphorus.
- Pork: It does not have as much of this mineral as other
meat (1.5 mg), but it also contains sodium, potassium, phosphorus, and
zinc.
Eggs
The amount of iron in
eggs is mainly concentrated in the yolk. Two chicken eggs provide approximately
2.2 mg per 100 grams.
Foods of Vegetable
Origin
Although the iron in foods of vegetable origin is more difficult to absorb, these products contain other substances and elements necessary for the organism's correct functioning.
Therefore, it is advisable to consume products rich in vitamin C, such as
citrus fruits, which enhance the absorption of this mineral.
Vegetables and legumes
- Spinach: provide 4 mg of iron per 100 g. In addition, they
are rich in vitamin A and are an important source of fiber, so their
consumption helps prevent constipation.
- Chard: They are a source of iron (3.1 mg) and also of
folic acid.
- Beans: They are the richest legumes in this mineral (8.5
mg). They also contain vitamins such as vitamin B1 or niacin and other
minerals such as manganese, copper, calcium, and phosphorus.
- Lentils: In addition to containing iron (7.1 mg), they
have very little fat, while they are high in fiber and carbohydrates,
which produces a feeling of satiety.
- Chickpeas and beans: They are rich in carbohydrates, which help to
create energy, and in fiber and proteins, necessary for a healthy
digestive system. The amount of iron they contain is 6.7 mg per 100 gr.
Nuts and Dried Fruits
- Pistachios: It is the nut with the highest amount of iron
(7.3 mg). In addition, it contains a lot of fiber and energy.
- Almonds and hazelnuts: In addition to containing
a significant amount of this mineral (4.2 mg), they have many proteins and
complex carbohydrates.
- Walnuts, cashews, and dates: They contain less iron
than other nuts (about 2 mg per 100 g).
Cereals
Whole grain bread and
crackers contain about 2 mg per 100 g and are also a significant source of
fiber and carbohydrates.
At breakfast, where
cookies and cereals are common foods, orange juice, rich in vitamin C, is
recommended to help absorb the iron in these products.