Iron is an element of mineral origin very important to the proper functioning of the body. According to nutritionist Tatiana Guerra,? 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 oxidative 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. Also considered sources with good absorption are cereals, grains, oilseeds and green vegetables. Do other sources such as beans, lentils, spinach, soybeans and beets need to be combined with vitamin C sources to improve their absorption?
The recommended iron intake for women between 19 and 50 years is 18 milligrams daily. From the age of 50, this number drops to 8 milligrams and, for pregnant women, consumption rises to 27 milligrams per day.
Check out a list of the top 10 iron-rich foods 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 the proper formation and maintenance of bones and teeth. In addition, selenium and vitamin C are present and work together with other antioxidants reducing the action of free radicals. About 80% to 90% of the oyster's body is made up of water, so it is 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 and 9 milligrams of iron.
2. Tofu
Tofu is a Chinese food 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 equals 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 in sauces, steamed, stuffed with different ingredients.
3. Bovine liver
Beef liver is a nutritious, vitamin rich product and has recently been classified as one of the "super foods" recommended for inclusion in the diet. Among the beneficial vitamins and compounds in ox 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 fat, and should be eaten in moderation. In 100 grams of liver are found 5 milligrams of iron.
4. Cereals
Whole grains are a great way to ingest iron. 100 grams contain about 5 milligrams of this substance. Some options are: wholemeal pasta, quinoa, oats, barley and wheat. Avoid sugar-rich and industrialized varieties.
5. Egg Yolk
Rich in iron, folic acid and B-complex vitamins, egg yolk also benefits the nervous system and memory. Consumption should be done in moderation. In 1 egg yolk are found 1 milligram of iron.
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. Serves as a good source of vitamin B12 and vitamin B6, selenium and zinc. Every 100 grams of meat is present about 3 milligrams of iron.
8. Dried Fruits
Dried fruit replenishes mineral nutrients such as iron, zinc, potassium and vitamins with the advantage of having vegetable fat that improves the good cholesterol levels, HDL. Include fig, raisin with seed, peach and apricot in your diet. Every 100 grams of dried fruit contains about 2 milligrams of iron.
9. Oilseeds
Oilseeds are rich in many nutrients and are 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
Lentil, black beans, carioca beans and white beans are foods rich in dietary fiber, protein and iron. Ingestion of 100 g per day provides an average of 2 milligrams of iron.
Iron deficiency 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 some problem with iron absorption.
According to nutritionist Tatiana, the main symptoms of lack of iron in the body are "weakness, paleness, fatigue, lack of concentration, drowsiness, palpitation and tingling in the hands and feet". Feeling some of these symptoms it is necessary to seek medical help for conducting detailed exams.
How to improve iron absorption
There are some associations that can be made to improve the absorption of iron in the body. The nutritionist points out that "iron consumption associated with sources of vitamin C intensifies its absorption, including from vegetable sources". A suggestion is to consume, for example, an orange for dessert or to season the salad with lemon.
On the other hand, "calcium source foods should be avoided after iron consumption because they reduce the absorption capacity", advises Tatiana. So avoid consuming milk-based desserts after the meal (pudding, ice cream, rice pudding, hominy) and prefer to eat them away from main meals ?. Furthermore, according to Tatiana, "iron from animal foods has the best absorption in the body."
Watch out for too much iron
It is noteworthy that despite the importance of consumption, excess iron is harmful and can also bring health problems, such as increased risk of cancer, degenerative diseases such as Parkinson's disease, and impairment of some normal functions of the diet. body. So consume it in the right amount. Consult your dietitian to make a menu suitable for your body.
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