10 foods richest in iron

Iron is an element of mineral origin that is very important for the proper functioning of the body. According to nutritionist Tatiana Guerra, “it is an essential component in the transport of oxygen in the body; formation of red blood cells; maintenance of the immune system; production and maintenance of various brain neurotransmitters and protection against oxidant damage”.

In addition, iron is particularly important in cases of heavy menstruation and bleeding.

According to the nutritionist, iron is present in foods such as “liver, oysters, shellfish, meat, fish and poultry. Cereals, grains, oilseeds and green vegetables are also considered sources with good absorption. Other sources such as beans, lentils, spinach, soybeans and beets need to be combined with sources of vitamin C to improve their absorption”.

The recommended iron intake for women between the ages of 19 and 50 is 18 milligrams daily. From the age of 50, this number drops to 8 milligrams and, in the case of pregnant women, consumption rises to 27 milligrams per day.

Check out a list of the 10 richest foods in iron and start including them, in the right amount, in your diet today.

1. Oyster

Oysters are, in addition to being a good source of iron, a source of phosphorus, essential for good formation and maintenance of bones and teeth. In addition, selenium and vitamin C are present and work together with other antioxidants to reduce the action of free radicals. About 80% to 90% of the oyster’s body is made up of water, so it’s also a food that can help with hydration. But beware, pregnant women should not consume oysters due to the risk of toxoplasmosis. 100 g of oysters (about eight units) provide between 5 to 9 milligrams of iron.

2. Tofu

Tofu is a food originating in China, rich in iron and vegetable protein, obtained from soy. It has a firm texture similar to that of cheese, delicate flavor, white color and comes in the form of a white cube. 100 g of tofu is equivalent to 5 milligrams of iron. It is a food that easily absorbs the flavor of other foods and spices. It can be eaten raw, fried, cooked in soups or sauces, steamed, stuffed with different ingredients.

3. Beef liver

Beef liver is a nutritious product, rich in vitamins, and has recently been classified as one of the “super-foods” recommended to be included in the diet. Among the vitamins and beneficial compounds present in beef liver are vitamins A, B12, B5, B6 and C, folate (folic acid), riboflavin, selenium, copper and zinc. But beware, beef liver has a high degree of cholesterol and saturated fats, and should be consumed in moderation. In 100 grams of liver there are 5 milligrams of iron.

4. Cereals

Whole grains are a great way to get iron. 100 grams contain about 5 milligrams of this substance. Some options are: wholegrain pasta, quinoa, oats, barley and wheat. Avoid industrialized and high-sugar varieties.

5. Egg Yolk

Rich in iron, folic acid and B vitamins, egg yolk also benefits the nervous system and memory. Consumption should be done in moderation. 1 milligram of iron is found in 1 egg yolk.

6. Green vegetables

Watercress, arugula, spinach, kale, and broccoli are also great sources of iron. In addition, they are rich in vitamin A and contain many antioxidant substances. 100 grams contain about 3.6 milligrams of iron.

7. Beef

Lean beef is an important source of protein and iron. It serves as a good source of vitamin B12 and vitamin B6, selenium and zinc. About 3 milligrams of iron are present in every 100 grams of meat.

8. Dried fruits

Dried fruits replace mineral nutrients such as iron, zinc, potassium and vitamins with the advantage of having vegetable fat that improves the levels of good cholesterol, HDL. Include figs, raisins with seeds, peaches and apricots in your diet. Every 100 grams of dried fruit contains about 2 milligrams of iron.

9. Oilseeds

Oilseeds are rich in many nutrients, being a source of protein, monounsaturated fat, polyunsaturated fat, vitamin E, magnesium, selenium, zinc, manganese and iron. Moderate consumption of hazelnuts, almonds, pistachios, cashews, Brazil nuts brings health benefits. In 100 grams of these foods are present about 2.5 milligrams of iron.

10. Grains

Lentils, black beans, carioca beans and white beans are foods rich in dietary fiber, protein and iron. Intake of 100 g per day provides an average of 2 milligrams of iron.

Lack of iron in the body

According to the World Health Organization, about 25% of the world’s population suffers from iron deficiency in the body. In some people this lack is associated with low consumption, but in other cases there may be a problem with iron absorption.

According to nutritionist Tatiana, the main symptoms of a lack of iron in the body are “weakness, pallor, fatigue, lack of concentration, drowsiness, palpitations and tingling in the hands and feet”. Feeling some of these symptoms, it is necessary to seek medical help for detailed examinations.

How to improve iron absorption

There are some associations that can be made to improve the absorption of iron in the body. The nutritionist advises that “the consumption of iron associated with sources of vitamin C intensifies its absorption, including from plant sources”. A suggestion is to consume, for example, an orange as a dessert or season the salad with lemon.

On the other hand, “food sources of calcium should be avoided after iron consumption because they reduce the absorption capacity”, guides Tatiana. Therefore, avoid the consumption of milk-based desserts after the meal (pudding, ice cream, rice pudding, hominy) and prefer to consume them away from the main meals”. In addition, according to Tatiana, “iron from foods of animal origin has the best absorption in the body”.

Beware of Excess Iron

It is worth noting that despite the importance of consumption, excess iron is harmful and can also bring health problems, such as increased risks of cancer, degenerative diseases such as Parkinson’s disease, and the impairment of some normal functions of the body. body. So consume it in the right amount. Consult your nutritionist so that he makes a menu suitable for your body.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.