What foods are high in iron? Iron in the human body Plant sources of iron.

If there is a lot of iron, this negatively affects the liver. When 200 mg enters the body, general intoxication of the body is observed, and a dose of more than 7 grams causes a lethal outcome.

The importance of iron in maintaining human health can hardly be overestimated. Suffice it to say that this microelement is an integral part of more than 70 enzymes. The importance of iron as a biologically active substance is explained by the fact that this element is the most easily oxidized and reduced of all metals found in nature. The total iron content in the tissues and organs of the human body is approximately 3-4 g.

daily requirement

A significant part of this trace element is lost with daily exfoliating skin, falling hair, and also with sweating.

During exercise, the need for iron increases. So, when doing gymnastics and figure skating, a person needs approximately 25-35 mg iron per day, swimming will require an increase in the amount of this trace element in the daily menu up to 40 mg, Weightlifting - 35 mg, wrestling and boxing - 20-35 mg, team sports (football, hockey, volleyball, basketball) – 25-40 mg, skiing and long-distance running - up to 45 mg.

After intensive training, athletes may experience an iron deficiency in the body, manifested in violations of the functions of the circulatory system, changes in the skin, and a disorder in the coordinated work of the digestive organs. It should be noted that severe symptoms of iron deficiency are quite rare among professional athletes , but various forms of latent deficiency of this trace element are often found even in members of the national Olympic teams in various sports. Such situations arise mainly due to the disturbed ratio between the iron supplied with food and the body's increasing need for this element. It is not particularly difficult for a healthy person who trains intensively to make up for the lack of iron - it is enough just to choose foods rich in this microelement for cooking more often. In addition, preparations containing iron in an accessible form for absorption are freely sold in pharmacies, are not considered illegal doping and are allowed for use by all sports organizations.

Functions of iron in the body

Another important biologically active compound that includes iron atoms is called myoglobin- respiratory protein of cardiac and skeletal muscles. This compound is actively involved in providing oxygen to intensely working muscles. Iron in the composition of myoglobin helps to maintain the performance of muscle fibers during prolonged physical exertion, when oxygen from the blood is consumed at a very rapid pace. Due to the performance of its function by myoglobin, it is possible to develop and train such an important quality for an athlete as endurance.

Iron is also part of a number of enzymes that are somehow involved in the processes of oxygen utilization and provide energy production.

The lack of this microelement may also be due to the increased need for it during the period of growth, pregnancy and feeding. Sometimes iron deficiency develops when there is a violation of the absorption of nutrients from the intestines, as well as after infectious diseases. However, one of the most common reasons for the development of such a pathological condition is still an unbalanced diet, in which there are no meat products in the diet and at the same time there are large quantities of cereal dishes (bread, cereals), potatoes and root crops.

Iron deficiency leads to the development of muscle weakness and shortness of breath, dry skin, premature wrinkles, brittle nails and hair, memory impairment, excessive irritability, daytime sleepiness, and a sharp decrease in the ability to concentrate.

A person who experiences a significant lack of this trace element in the body, as a rule, is characterized by pale skin and a tendency to dizziness and fainting.

Overdose

Food sources of iron

Among plant foods, one can also distinguish some foods containing a large amount of iron: beans, peas, millet and buckwheat, corn, apples, pears. If you like to cook vegetable salads, then be sure to include spinach in their composition - this green crop also has a very high content of the trace element of interest to us. Oddly enough, even some sweets, such as halva and milk chocolate, can help with iron deficiency in the human body. However, it should be remembered that such sweet products also contain a large amount of sugar, and excessive consumption of such products, although it will positively affect the supply of iron to the body, will also contribute to the formation of excess body weight due to an increase in subcutaneous fat deposits. In a word, you need to know the measure in everything.

The interaction of iron with other substances

Scientists have proven that in the composition of dishes high in protein of animal origin, iron is much better absorbed from the digestive system into the blood. This fact is due to the formation of easily digestible compounds of this microelement with some amino acids contained in animal food.

But foods containing soy protein inhibit the absorption of iron from the intestines. For this reason, you should, if possible, limit the number of dishes in your diet in which protein obtained from soy is added (mainly various convenience foods and sausages).

It will be useful for “hardened” tea and coffee lovers to know that these drinks contain large amounts of polyphenolic compounds that bind strongly to iron and prevent its absorption. That is why, when compiling a menu for athletes, nutritionists advise not to drink a cup of tea or coffee after meat dishes, but a glass of orange or some other juice containing ascorbic acid, since this will have a beneficial effect on the absorption of iron by the cells of the digestive system.

Human health largely depends on the ratio of trace elements that enter the body with food. They are also called "metals of life". Iron occupies a special place among these substances. Interestingly, men have more of this iron: on average, their blood cells contain about 2 g of iron, while women have about 1.6 g. What follows from this, besides the fact that women and men are different in everything, even in “ body chemistry? A simple practical conclusion: men should consume less iron than women - 8-15 mg of this element per day. Women, on the other hand, due to regular blood loss, need twice the daily dose of iron. But both of them should know which foods contain iron.

Why does a person need iron?

Iron is responsible for several important functions in our body. They are not exhausted by the listed list, but they head it in importance.

Saturation of cells with oxygen. All cells in our body need a continuous supply of oxygen. In the blood, red blood cells do this. They have in their composition a special protein - hemoglobin containing iron.

Energy production. Almost every cell in the human body burns calories for energy. Iron is also involved in this process. With its shortage in the process, failures occur, which are accompanied by weakness in the muscles and a state of general fatigue.

Participation in the work of the body's immune system. This trace element contributes to the formation of immune cells, the main task of which is to protect the body.

Products containing iron. How to use correctly?

Animal or plant food?

There are many excellent sources of iron among plant foods. A portion of some of them can provide more than 10% and even a third of the daily need for this trace element (soybeans can do this by 40%!). Plus, plant-based meals tend to be lower in calories than meat-based ones.

The best sources of iron from plant foods are legumes (soybeans, beans, peas) and leafy green vegetables. Individual spices (thyme, sesame), wheat bran dishes, whole grain flour, buckwheat, wheat groats, oatmeal and dried fruits also contain it in sufficient quantities. But…

Most iron in meat!

First, there is a higher concentration of iron in animal products.. For example, a serving of lamb, beef or sardines contains up to 2 mg of this element, while rabbit, turkey, beef and pork liver meat contains about 3 mg. A significant amount of iron can be obtained from fish and egg yolks.

Secondly, iron in the composition of meat is absorbed better.. And in order to increase the percentage of absorption of this trace element from plant foods by the body, you should diversify your table with dishes with a high content of vitamin C and B vitamins. In other words, eat an apple with a steak and pour salmon steak with orange sauce.

Thirdly, "meat" iron is quite resistant to heat treatment. as opposed to vegetable. Whole grains, for example, can lose about 75% of an element from their composition during the manufacture of flour.

It is also worth noting that some of the iron can "leave" in the water in which the food is cooked. So, spinach leaves boiling for three minutes lose it by almost 90%. To minimize such losses, it is advisable to reduce the cooking time of plant products and use less water.

Surprisingly, cast iron cookware can, on the contrary, “add” iron to food. This is a very small amount. However, the healing effect of using cast iron pots has been proven by scientific studies.

However, it should be borne in mind that this issue is even more complicated than we think. Recent studies show that eating celery for several weeks helps restore iron balance as well as, if not better, than meat.

REMINDER: WHAT FOODS CONTAIN IRON?

There is a lot of iron in animal products, especially "with blood": well-cooked cuts of meat, fried or boiled from very fresh beef, offal, fish and seafood (especially shrimp), poultry (especially white chicken meat).

In plant foods, most iron is found in green vegetables and legumes: soybeans, lentils, spinach, etc., tofu, sesame seeds, chickpeas, beans, olives, chard and beets, tomatoes and baked potatoes with skins, pumpkin and onions , dried mushrooms. A lot of iron in buckwheat porridge, fruits and berries: apples, plums, bananas, pomegranates, pears, peaches, persimmons, black currants, cranberries, blueberries, strawberries, dried fruits.

risk of iron deficiency anemia. iron deficiency symptoms

Children are also at risk of developing iron deficiency, especially for babies under 2 years of age and adolescents during periods of active body growth.

Endurance exercise can lead to a loss of 50% of iron stores if you do not take care of the daily replenishment of this element in the body. And some gastrointestinal problems (such as gastritis) prevent it from being absorbed properly.

Iron levels decrease with blood loss, in young children and during active growth, during weight training and in gastrointestinal diseases.

Iron deficiency symptoms:

• Tiredness, shortness of breath, interruptions in the work of the heart, headaches and dizziness (up to fainting), irritability, distracted attention syndrome, increased sensitivity to cold.
• Decreased appetite, nausea, loose stools. With progressive anemia, perverted appetite and sense of smell are observed.
• Violation of the menstrual cycle, especially in adolescent girls.
• Decreased immunity.
• Cracked lips and tongue, brittle nails.

Compatibility with other nutrients

Vitamin C

The use of vitamin C in combination with iron-containing products optimizes the absorption of the trace element by the body. Just 50 mg of this vitamin, taken from half a grapefruit, for example, can triple the absorption of iron. Note that this effect extends more to the "vegetable" than to the "meat" metal of life.

Vitamin A

A lack of vitamin A can negatively affect the formation of hemoglobin, but this lack should be really significant.

Copper

Copper helps to mobilize iron reserves in the body for their further work in blood cells and not only. Legumes are rich in both iron and copper. Therefore, dishes from them are best suited for quickly replenishing the reserves of these elements in the body.

Calcium

Calcium and iron compete for intestinal absorption. Therefore, with low hemoglobin, buckwheat cooked not in milk, but in water is preferable. And without sugar (it is also a ferrum blocker).
For the absorption of iron by pregnant women, a sufficient amount of folic acid is especially important.

Some foods slow down the absorption of iron in the stomach and intestines. For example, with its deficiency, you should not drink black tea and coffee after meals.

Excess iron in the human body

An excess of an element leads to no less complex consequences than its deficiency. When it is oversaturated, the skin acquires an icteric tint, the work of the heart (arrhythmias) is disrupted, the liver enlarges, people feel a breakdown, dizziness, skin pigmentation is observed.

Very rarely, an excessive amount of iron enters the human body with food, since the body itself regulates the intensity of its absorption. But special nutritional supplements and certain medications can easily cause an overabundance of it. Therefore, they should not be used without special need and without the consent of a doctor.

The cause of excess iron may be a hereditary predisposition to its excess accumulation. This is a fairly common disease, although it is difficult to diagnose. Such people should reduce the amount of foods high in iron in their diet.

Iron is an important trace element for human health, the importance of which cannot be overestimated, since it is part of seventy enzymes that protect the cells of the body. This metal is the most important biologically active substance, which has the ability to quickly reduce and oxidize.

Iron in the human body is responsible for the "production" of blood hemoglobin, which normalizes the nutrition of tissues, systems and organs. This is due to improved blood circulation, thereby maintaining the activity and health of the body.

The main functions of iron in the body

• Maintaining the immune system;
• Increased physical activity;
• Strengthening of bone tissue;
• Normalization of blood circulation;
• Maintaining the work of the thyroid gland;
• Maintenance and restoration of the central nervous system.

There is very little iron in the human body, but despite this, many functions are impossible without it. The main role of the mineral is the production of white (lymphocytes) and red (erythrocytes) blood cells. Lymphocytes are responsible for immunity, and red blood cells supply oxygen to the blood. See also: functions.

Iron enters the body directly with food. In foods of animal origin, this mineral is found in an easily digestible form. There are also plant foods rich in iron, but the body is more difficult to absorb the trace element from such sources.

Iron enters the digestive tract, where it is affected by gastric juice, as a result of which it is absorbed. The absorption of the microelement is carried out directly in the duodenum, as well as in the upper part of the small intestine. It is in this way that iron enters the bloodstream, where it binds to protein and, together with the bloodstream, is transferred to the necessary parts of the body.

What foods contain iron

Ascorbic acid, sorbitol, fructose and succinic acid provide better absorption of iron into the body. Soy protein, on the contrary, inhibits the absorption of this mineral, which indicates the need to exclude the product from the diet with a lack of iron in the body. Tea and coffee contain particles that negatively affect the process of absorption of the microelement, therefore, experienced nutritionists recommend drinking juices after meals, which favorably affects the absorption of iron by the cells of the digestive system.

Animal sources of iron

• Meat products - veal, beef, pork, rabbit meat, turkey;
• Offal - liver;
• Seafood - clams, snails, oysters;
• Fish - mackerel, pink salmon;
• Egg yolk.

Plant sources of iron

• Cereals - whole oatmeal, buckwheat;
• Legumes - red beans;
• Vegetables - beets, celery, cauliflower, tomatoes, pumpkin;
• Fruits - apples, pears, apricots, grapes, figs, peaches;
• Dried fruits - dried apricots, prunes, dates, raisins, pears, apples;
• Berries - blackberries, blueberries, strawberries;
• Walnuts.

Daily intake of iron

Of the total amount of iron that enters the body with food, only 10% is absorbed. This is due to the fact that different products containing this mineral are absorbed differently. With products of animal origin, the trace element is absorbed much faster and better. The daily norm of iron is set for each person individually, which depends on his lifestyle and age.

Daily Value for Children

The child's body needs 5-15 milligrams, depending on the age group, the older the child, the more mineral he needs.

Daily Value for Women

The female body with a healthy lifestyle and good nutrition needs 20 mg of iron. During pregnancy and in the postpartum period, the need for the mineral increases, and is 30 milligrams per day.

Daily Value for Men

The male body needs 10 to 15 milligrams of iron. The need for this trace element increases with physical exertion and the abuse of alcoholic beverages and smoking.

Lack of iron in the body

Iron deficiency in the human body occurs in the following cases:

The period of pregnancy, body growth and lactation can also lead to iron deficiency. Mineral deficiency can develop after infectious diseases, as well as pathological disorders of the intestinal flora.

The absence of meat products in the diet and the predominance of root crops and potatoes lead to serious problems associated with microelement deficiency.

Consequences of iron deficiency

• Development of muscle weakness and shortness of breath;
• Dryness of the skin;
• Premature appearance of wrinkles;
• Fragility of hair and nails;
• memory impairment;
• Excessive irritability;
• Drowsiness;
• Decreased ability to concentrate.

People suffering from a lack of iron in the body are distinguished by pale skin and a tendency to fainting and frequent dizziness.

Excess iron in the body

An excess of iron in the body also leads to unpleasant consequences, since this microelement has the ability to accumulate in the internal organs of a person: heart, liver, pancreas. Such accumulation can lead to damage to the tissues of internal organs, as well as to a violation of their physiological functions.

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Reasons for an overdose

• Increased absorption of iron by the intestines;
• Some hereditary factors;
• Massive blood transfusion;
• Uncontrolled use of iron-containing preparations.

Preparations containing iron

Iron preparations are a group of medicines that contain salts and complexes of microelement compounds, or its combinations with other minerals. Basically, these drugs are used for the prevention and treatment of iron deficiency anemia.

Medicines containing this mineral should be prescribed by a doctor after carrying out the necessary tests. Self-administration of iron in the form of medicines can cause great harm to health.

Rules for taking iron supplements

1. Drink a small amount of water;
2. Do not take orally with calcium preparations, tetracyclines, chloramphenicol, as well as antacids (almagel, phosphalugel, etc.);
3. Do not increase the dosage even after skipping a dose.

Side effects from taking an iron preparation are expressed in the form of flushing of the skin, nausea, decreased appetite, constipation or diarrhea, intestinal colic and belching. In this case, the use of drugs should be stopped.

Particular care when taking medicines of this mineral should be observed in childhood, since an overdose of iron (300 milligrams per day) can be fatal.

Currently, the following iron preparations are most popular, which have the most accurate dosage of the mineral and have a minimum of side effects on the body:

1. Conferon (Conferon) - Hungarian production, the release of 50 capsules, each of which contains sodium dioctylsulfosuccinate - 35 mg and iron (II) sulfate - 250 mg each (50 milligrams of elemental iron). Sodium promotes the absorption of iron into the body and increases its therapeutic effectiveness. It is prescribed for iron deficiency anemia of various etiologies.
2. Feracryl (Feracrylum) - contains an incomplete iron salt of polyacrylic acids. It is produced in the form of glassy fragile plates of yellow or dark brown color. Difficult to dissolve in water. Used to form clots with blood protein. It is used as a local hemostatic agent.
3. Ferrum Lek (Ferrum Lek) - an iron preparation for intravenous and intramuscular injections, Yugoslav production. The calculation of the dosage of the drug is made for each patient individually.
4. Hemostimulin (Haemostimulinum) - is prescribed to stimulate bleeding and treat hypochromic anemia of various etiologies. Produced in tablet form. Contains ferrous lactate in the amount of 0.246 grams.