Foods rich in iron: complete table of foods

Foods rich in iron: the complete table

The foods rich in iron – in addition to fighting theanemia – they allow us to introduce this precious element into our organism that, otherwise, the body would not be able to store on its own. Iron is a nutrient needed for many body functions, such as the production of hemoglobin in red blood cells, which carries oxygen from the lungs throughout the body.

The only way to get iron is from food and for this reason it is very important to look after your diet.

What to eat when you have low iron? Here’s everything you need to know.

The importance of iron

The ferro is an indispensable microelement for the life of all our tissues: in red blood cells it is linked tohemoglobin, of which it represents the functional portion. The iron atom – Fe2 + also called ferrous ion – binds an oxygen molecule and makes it possible to transport it from the lungs to other parts of the body.

Of all the iron that is present in the body of a healthy adult individual – about 3-4 grams – the “iron eme“, That used for the transport of oxygen, represents about 75-80%. The rest of the iron is found in the form of ferric ion – Fe3 + – in the spleen, liver and bone marrow. In all cases it is linked to ferritin and hemosiderin and represents the deposit of the compound in the body.

The iron deficiency results in a decrease in the amount of hemoglobin active in the blood and cause of anemia. This disease is quite widespread: it is estimated that around 700-800 million people are affected in the world. The most frequent cause is the nutritional deficiency of iron. A good attention to nutrition is, in the absence of chronic diseases, the first cure and the best approach to preventing the disorder.

Source: Blendbloke

Foods rich in iron: the table

The foods that contain iron they are therefore our best allies when we have to fight a shortage: fortunately they are many and of different origins. Not all are the same, though. Here is a simple but comprehensive one table of foods rich in iron to be able to draw on.

Food Iron content
Dried thyme 123,6 mg
Dried marjoram 82,7 mg
Cumin seeds 66,4 mg
Dry ground oregano 44 mg
Bovine spleen 42 mg
Goose liver 30,53 mg
Cinnamon 38,1
Dried mushrooms 28,9 mg
Dried ground sage 28,1 mg
Raw pork liver 18 mg
Bitter dark chocolate 17,4 mg
Tea (leaves) 15,2 mg
Cocoa Amaro 14,3 mg
Clams 13,98 mg
Lamb offal 8 mg
Rabbit offal 8 mg
Kidney of bovine 8 mg
Wheat bran 12,9 mg
Sheep liver 12,6 mg
Fennel seeds 12,3 mg
Dry tomatoes 9,1 mg
Muesli (with dried fruit) 8,75 mg
Dried pistachios 7,3 mg
Lentils 7,54 mg
Anchovies or salted anchovies 6,9 mg
Dried beans 6,7 mg
Oysters 6,66 mg
Chanterelle mushrooms 6,5 mg
Soy flour 6,37 mg
Leg of hare 6,2 mg
Chicken 6,25 mg
Dried chickpeas 6,1 mg
Dried peaches 6 mg
Anacardi 6 mg
Mussels 5,8 mg
Muesli 5.6 mg
Lupins, soaked 5,5 mg
Oatmeal 5,2 mg
Rocket 5,2 mg
Horse and sheep heart 5 mg
Chicken livers 4,5 mg

Do not forget also the spirulina, a blue alga that contains 28.5mg of iron for each hectogram.

Which foods are richest in iron

What is the richest food in iron? Which fruit contains the most? What do you need to eat to get the iron up? These are common questions that many ask themselves. Even if it is not possible to answer in absolute terms, one can proceed step by step, making the necessary distinctions between foods rich in assimilable iron, iron-rich foods for vegetarians, etc.

In principle, a distinction must be made immediately between the two forms in which iron is present in food, that is eme and non eme. Heme iron is found in foods of animal origin, while non-heme iron comes from plant sources. The heme form is better absorbed by the body than the non-heme form. Compared to the amount of iron contained in a food, the body absorbs only 10 to 15%, if the food in question is a vegetable, then the amount actually absorbed is reduced to 5-10%.

This limit can be easily overcome by putting into practice some good habits and the precautions that we suggest later in this article. In this regard, it should be noted that the spinach they are not an excellent source of iron as tradition dictates.

In this vegetable the microelement is trapped in compounds not absorbed by our intestine. How to assimilate the iron of spinach? A good strategy to free it could be to consume this very fresh, raw vegetable seasoned with freshly squeezed lemon juice. Vitamin C in fact improves its absorption.

Iron-rich foods of animal origin

The foods richer in iron are undoubtedly those of animal origin, that is red meats lean, turkey and chicken, tuna, cod, salmon. In all these foods, iron is already present as a ferrous ion and, therefore, it is also easily absorbed by the intestine. To answer the classic question, “which type of meat contains the most iron“We can only answer the liver. However, it is not the only type that is rich in this mineral. It is also found in the following foods:

  • Manzo
  • Lamb
  • Prosciutto
  • Turkey
  • Chicken
  • Veal
  • Pig
  • Dried beef
  • Liver sausage
  • Eggs (of any animal)

Plant foods rich in iron

In cereals, legumes and vegetables in general, however, albeit in large concentrations, there is only the ferric ion: to be able to absorb it, you need the right attention. Less well known is the activity of the cysteine, an amino acid contained in meat and fish, which promotes the absorption of iron from vegetables. In general, in the absence of a specific disease, following a varied and balanced diet based on the model of the Mediterranean diet not only helps to keep the figure but also not to suffer from nutritional deficiencies.

Source: Aline Ponce

Which fruits and vegetables contain iron?

Between the vegetable that contains iron we can include:

  • Spinach
  • Sweet potatoes
  • Peas
  • Broccoli
  • Green beans
  • Swiss chard
  • Dandelion
  • Cabbage
  • Chard

Between the fruit that contains iron, instead:

  • Strawberries
  • Watermelon
  • Pass grape
  • Date
  • Figs
  • Plums
  • Plum juice
  • Dried apricots
  • Dried peaches

Foods that affect iron absorption

There are also some foods that can interfere with iron absorption. These should be avoided or limited if you have anemia or are trying to recover the iron quickly to get back to health soon.

What foods block iron? In addition to all foods rich in fiber, they reduce absorption from food:

  • tea and coffee
  • milk and some dairy products
  • foods that contain tannins (e.g. grapes and corn)
  • foods that contain phytates or phytic acid (including brown rice)
  • foods that contain oxalic acid (such as chocolate and peanuts)

to establish how long does it take to recover the iron it is rather subjective and depends on the condition of the subject, as well as on the initial extent of the deficiency.

Cast: Steve Buissinne

How to better assimilate iron

Not all iron from food is absorbed in the same way: some foods can increase the body’s capacity. The absorption of the nutrient can be increased, as mentioned, by introducing it in meals foods rich in vitamin C (such as citrus fruits, green leafy vegetables, peppers, melons, and strawberries), vitamin A or beta-carotene (such as carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches).

Eating meat, fish, or poultry – itself a source of heme iron – can promote the absorption of non-heme iron. A practical advice is to take high quantities of vitamin C together with vegetables rich in iron, seasoning them, for example, with lemon or orange juice together with extra virgin olive oil.

What to eat to lower blood iron?

Is called hemochromatosis and it is the disease which, due to defects in the mechanisms of regulation of iron metabolism, leads to a progressive accumulation of this in the body. In this regard, to achieve the opposite effect of anemia, one must understand what to eat to lower blood iron.

In general and under the supervision of your doctor, you can follow a diet rich in fresh fruit, vegetables, whole grains, an adequate intake of proteins and a limited amount of red meat, citrus fruits, sugars and dairy products.

The need for iron

The daily requirement iron is composed as follows according to the recommendations of the Research Center for Food and Nutrition (CRA-NUT):

  • 10 mg for a healthy adult man;
  • 18 mg for an adult woman.

At birth, a healthy baby has a sufficient supply of iron for its first four months. After this short period the need for dietary intake begins:

  • from 6 to 12 months the requirement is 11 mg / day;
  • in children from 1 to 3 years, 7 mg / day will suffice.

I got it how to increase the iron in the blood, you just have to take care of your diet in the best possible way.


Source: GreenStyle by www.greenstyle.it.

*The article has been translated based on the content of GreenStyle by www.greenstyle.it. If there is any problem regarding the content, copyright, please leave a report below the article. We will try to process as quickly as possible to protect the rights of the author. Thank you very much!

*We just want readers to access information more quickly and easily with other multilingual content, instead of information only available in a certain language.

*We always respect the copyright of the content of the author and always include the original link of the source article.If the author disagrees, just leave the report below the article, the article will be edited or deleted at the request of the author. Thanks very much! Best regards!