Not only meat, but also many vegetables contain iron. Look for foods that are rich in this mineral.
Iron is a non-ferrous metal that will rust when exposed to air in a humid environment. It is very common in the world, most commonly in the fourth season, and often in combination with other things. Iron is a mineral essential for life. The human body contains approximately 3-4 grams of iron, two-thirds of which are used for metabolism or enzymatic activity, and 85% of which is found in hemoglobin, the protein responsible for oxygen transport. oxygen transport throughout the body. .
The iron found in the structure of hemoglobin plays an important role by binding to oxygen. The remaining 1/3 in the body is stored and transported.
Iron is stored in a protein called ferritin, which is found in the liver, spleen, and bone marrow. The protein responsible for transporting iron in the body is transferrin. Iron supports the immune system and is necessary for the functioning of enzymes, neurotransmitters and all organs such as the spleen, liver, intestines and bone marrow.
Iron in foods is found in the form of heme iron or non-heme iron. Heme iron is only found in animal foods, while non-heme iron is found in the ferric form in foods such as beans, nuts and green leafy vegetables, and in the ferrous form in animal foods.
The absorption of trivalent iron in the intestine is low. To increase its absorption, it is best to eat foods rich in vitamin C to support its absorption and convert iron into a more soluble form. The most absorbed element, for example, is ferrous iron. .
Other factors that affect dietary fiber include polyphenols found in coffee, tea and red wine, and phytic acid found in grains, legumes and dried fruits. Iron deficiency can cause anemia, weakness, irritability and physical weakness.
Iron: Recommended daily intake
According to the data of the Italian Society of Human Nutrition (SINU), the recommended daily iron intake for adult men is 10 mg, while the recommended intake for women increases to 18 mg per day. Due to monthly iron loss, days due to menstruation. Doses up to 27 mg. It is not easy to reach these doses, especially in women, because iron absorption varies between 10 and 35 percent. You can get about 30 mg of iron by eating 100 grams of foie gras, but considering that not all the iron found in foods is absorbed, you should eat iron-rich foods such as 100 grams of red beans for dinner. Yes. Contains 9 mg, is seasoned with dried thyme and served with a spinach dish seasoned with lemon juice.
Foods rich in iron
As expected, iron in foods is mostly found in legumes and liver, but there is also plenty of iron in other foods. Contrary to popular belief, iron is found in abundance not only in animal foods but also in plant foods. However, it is important to note that the foods richest in absorbable iron are animal foods, because as we mentioned earlier, they contain heme iron.
Now let’s look at the categories of 16 foods rich in this mineral.
- Dried thyme
- heart
- oysters
- Cocoa Butter
- Morchella and Shiitake Mushrooms
- Pumpkin seeds
- Amaranth
- oats
- Iron-Rich Vegetables
- Beans
- Anarchists
- Walnuts
- almonds
- Pine nuts
- Chia seeds
- Dried figs
