Know them Foods richer in iron Can enable people to get the right amounts of this mineral and benefit from its properties.
About 700 million people have iron deficiency in their body. This is the most common nutritional deficiency in developing countries, and is also responsible for anemia, an illness that affects the performance and concentration of the people who suffer from it.
What is iron?
Iron is an essential mineral for our organism, since it is part of molecules such as hemoglobin Or myoglobin and other substances such as cytochromes. Hemoglobin is the element found in blood cells that gives it its red color. They are necessary for the transport of water and oxygen by our body in its different organs.
Humans ingest iron through food. This is found in products such as:
- Meat, shellfish, fowl.
- Cereals.
- Legumes.
- Nuts.
There are two types of iron: heme iron and non-heme iron:
- The heme iron. It is found mainly in foods of animal origin (meat, poultry, seafood). It is characterized by having a good absorption that is around 10-25%.
- Iron does not heme (or heminic). Of vegetal origin, it is characterized by not being part of the hemoglobin. Its absorption varies between 2 and 5%. We can find it in green vegetables, legumes, cereals, eggs or nuts.
Our diet gives us iron in its ferric state, but we need the vitamin C Turn it into ferrous iron so our body can absorb it. Most of this absorption is done in the duodenum.
When is it better to take vitamin C? The ideal is to take vitamin C along with food, although there are exceptions such as in the case of fruits, which are best digested alone and between hours.
People with little iron experience fatigue, exhaustion, irritability and pallor most of the time of their daily lives. It is therefore important to maintain iron levels for the body to function properly.
But how much iron do we require? On average, the amount of iron in our body is about 4-5 grams, of which 65% corresponds to the aforementioned hemoglobin. Only 10% is absorbed, plus or minus 1mg of iron per day.
Ideal iron intake varies by gender and age. The association ofDiettistas de Canadá (DC), published a chart to be able to catalog these adequate daily levels of iron that must be ingested.
- Baby until 6 months of age, 0.27 mg.
- Baby from 7 to 12 months of age, 11 mg.
- Child 1 to 3 years, 7 mg.
- Child 4 to 8 years, 10 mg.
- Child 9 to 13 years, 8 mg.
- Adolescent male from 14 to 18 years, 11 mg.
- Adolescent woman from 14 to 18 years, 15 mg.
- Male over 19 years, 8 mg.
- Female from 19 to 50 years, 18 mg.
- Female, 51 years and over, 8 mg.
- Pregnant woman, 27 mg.
- Women who are breastfed, 9 mg.
In the case of vegetarians, who refrain from consuming meat, poultry or seafood they need to take almost double the iron than indicated in the table above. We will explain this particular case in more detail later.
Just as we need a minimum amount of iron daily, we should not exceed a certain amount for a good functioning of the body. In this case, the levels are more standard for all groups, being 40-45 mg the maximum amount of daily iron intake.
Foods rich in iron
Based on the table of the Spanish Society of Nutrition Developed by the Spanish Food Composition Database (BEDCA), the largest sources of iron are found in red meats, fish and especially mollusks. Let's list five of the foods, according to the amount of milligrams of iron per 100 grams, that you should not pass up if your body needs a ferric supply.
1- Clams
They lead the classification with an approximate amount of 25 mg of iron per 100 grams. Other molluscs such as chirla (24) or cockle (24) are quite close. They contribute an exaggerated amount for what is recommended in our organism, reason why its consumption must be moderate.
2- Cereals based on corn and wheat
With 24 mg of iron per 100 grams, heels the crustaceans. The amount that it contributes is due to the fortification and maintenance of the bark of the grain. However, despite its excessive amount of iron, this type of food is of vegetable origin and also contains fiber, which significantly reduces its absorption.
3- Liver
The viscera of beef or blood sausage have a ferric intake of about 19-20 mg. They are red meat easily absorbed because they contain a lot of hemoglobin from animal blood. It is not highly recommended in the case of pregnant women, since their high level of vitamin A has been associated with problems in newborns.
4- Legumes
Lentils, Beans , Pumpkin seed, soya beans or chickpeas Have 7 to 8 mg of iron per 100 grams. Very popular with consumers because of its low cost and compatibility with vegetarians. Its absorption, being of vegetable origin is smaller, but they possess a great amount of proteins. If you are not a fan of legumes, go for a taste of the hummus, surely its texture will be more pleasant.
5- Spinach
Both raw and cooked, spinach provides a lot of iron for our body. About 6 mg that, combined with fiber, calcium and Vitamins A Y AND , Offer a very healthy food. Like legumes, their absorption is less, so it is important to try to combine it with vitamin C. Chard and other green vegetables can also be framed within these foods.
6- Others
Dried Beans (8mg), Pistachios (7.3), Beef Sirloin (3), Egg (2,8), Pork Loin (2.5), Nuts (2,1), Olives (2), Tuna 1.5) or hake (1) are some of the most common foods in our diet and provide a good amount of iron.
We could mention, curiously enough, that spices are foods with more iron per 100 grams. Thyme topped this ranking with 123.6 mg of iron, followed by cumin (89.2), dill (48.8) oregano (44), laurel (43), basil (42), cinnamon powder 1), chilli powder (34,1), curry (29,5) and rosemary (28,9).
Obviously, taking 100 grams of any of these species is impossible in one intake. In case of reference, a common can of any of these species has a capacity of 40 grams and normally its use can be extended to one or several years according to the culinary activity of the home.
Vegetarians, a special case
Iron is the most common nutritional deficit in the world, but it should not be associated with Vegetarian people Or vegans necessarily. However, if they are people who follow a diet with iron deficiency and they must supplement it in some way.
Vegetarians see the difficulty of acquiring through vegetables a type of iron, non-heme, which is absorbed worse than heme iron, mainly of animal origin. To solve this problem, vegetarians can combine vegetable iron with Vitamin C, a component that helps to absorb iron up to four times more.
Where can we find this vitamin? In citrus, tomatoes, peppers, broccoli, crushed or fruit juice. Accompanying foods rich in vegetable iron, such as legumes or nuts with vitamin C, vegetarians or those people with iron deficiency in their diet may prevent diseases such as iron deficiency anemia.
Some of the most recommended foods for vegetarians can be:
- Legumes (beans, lentils).
- Nuts (cashews, pistachios, pine nuts).
- Apricot apricots.
- Fresh fruits (cherimoya, passion fruit).
A rich recipe recommended for vegetarians? A plate of vegetables accompanied by a salad with raisins and pine nuts seasoned with lemon juice.
Iron Supplements
Iron supplements are the most common strategy in developed countries to control iron deficiency in the body.
The biological benefit of these supplements has been demonstrated in several studies and in countries such as Sweden, Denmark or Germany, the health administration provides iron supplements to foods with very positive effects.
They are commonly recommended for infants and toddlers, vegetarians or pregnant women, who are more prone to anemia if they do not reach enough iron.
Special care should be taken in children younger than three years of age, since iron deficiency could have very serious neurological effects, as American Association of Pediatrics (AAP).
It is also common to use supplements during heavy menstrual periods, kidney disease or during chemotherapy.
Iron supplements are in the form of capsules, tablets, powders or liquid. They can be purchased in pharmacies and have an average price of 2 to 7 euros in boxes of 30 tablets.
Although its effectiveness is more than proven, it is always necessary for a doctor to be the one who prescribes these drugs so that you do not suffer some of their Adverse effects:
- Constipation or diarrhea.
- Nausea.
- Vomiting.
- Burning of the stomach.
- Tooth fouling.
To avoid these symptoms it is advisable to follow some guidelines such as avoid taking calcium or antacids during the intake of iron supplements and not combine them with drinks with caffeine or foods rich in fiber.
Iron supplements should be taken moderately, since iron accumulation can eventually create complications in the body. An example of this is the Hemochromatosis , A condition caused by iron overload in the liver, pancreas, etc.
A natural supplement that attracts attention is beets. Despite not having a large amount of iron in its composition, it has very effective properties against anemia. Taking it in its juice or cooked in a salad, helps to stimulate lymphatic blood cells, purifying the blood.
References
1. Ginder GD. Microcytic and hypochromic anemias. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 159.
2. http://www.dietitians.ca/Your-Health/
3. World Health Organization. Iron Deficiency Anemia: Assessment, Prevention, and Control-A Guide for Program Managers. Geneva, Switzerland: World Health Organization; 2001.WHO / NHD / 01.3.
4. American Academy of Pediatrics, Committee on Nutrition. Iron fortification of infant formulas. Pediatrics. 1999; 104 (1 pt 1): 119-123.
5. Dallman PR. Iron deficiency anemia: a synthesis of current scientific knowledge and U.S. Recommendations for prevention and treatment. In: Earl R, Woteki CE, eds. Iron Deficiency Anemia: Recommended Guidelines for Prevention, Detection and Management Among U.S. Children and Women of Childbearing Age. Washington, DC: National Academies Press; 1993: 41-97.
6. Bacon BR, Adams PC, Kowdley KV, et al. Diagnosis and management of hemochromatosis: 2011 practice guideline by the American Association for the Study of Liver Diseases. Hepatology. 2011; 54: 328-343.
7. http://www.bedca.net/.