The foods rich in iron they are precious in our diet as iron is essential for general well-being. What is the food richest in iron? What are the 10 foods richest in iron?
Iron is an essential element for our body because it plays a fundamental role in numerous physiological processes. It is involved in the production of hemoglobin, the protein that carries oxygen in the blood, and in the formation of myoglobin, another protein that helps muscles store oxygen.
An iron deficiency can lead to serious health problems, such as anemia, chronic fatigue and impaired immune system. Therefore, it is crucial to ensure that you consume a balanced diet that provides sufficient iron.
However, it’s not just the matter that counts amount of iron which is ingested and which is contained in the product, but also its bioavailability, i.e. the percentage that our body is able to absorb and use.
Iron: a fundamental element
The iron it is a very important value in our body especially for the role it plays in the constitution of hemoglobinmyoglobin and some enzymes.
Furthermore, iron performs important functions, such as the transport of oxygen to the tissues, the transfer of electrons in the respiratory chain and that of enzymatic systems.
Correct iron intake is essential for promoting cognitive development, especially in children.
The mineral is introduced into our body by eating, which is why it is necessary to include it in our diet foods rich in ironso as to always have it available and not suffer from shortages.
Iron-rich foods: table
In nature we find many foods containing iron, from animal sources to plant foods rich in iron.
Here we offer you a list of foods richer in iron. The doses indicated in table of foods rich in iron are equivalent to 100 grams of product.
| Food |
Erro content (mg) |
| Goose liver |
30 |
| Bitter dark chocolate |
17 |
| Clams |
13 |
| Bitter cocoa |
14 |
| Caviar |
11 |
| Chicken pâté |
9 |
| Muesli with fruit and dried fruit |
8.75 |
| Lentils |
8.2 |
| Soy flour |
6.3 |
| Wheat germ |
6.2 |
| Chicken – thigh |
6.2 |
| Potatoes |
6 |
| Cuttlefish |
6 |
| Dried pine nuts |
5.5 |
| Cannellini beans |
5.5 |
| Borlotti beans |
5 |
| Oatmeal |
4.72 |
| Hazelnuts |
4.70 |
| Anchovies in oil |
4.63 |
| Peanuts |
4.58 |
| Durum wheat |
4.5 |
| Dried almonds |
4.51 |
| Hazelnut cream |
4.3 |
The bioavailability of iron
As we said earlier, you don’t need to know What foods are rich in iron?, Which fruit is richest in iron? or how to recover iron quickly through nutrition.
When they are consumed foods rich in iron Another important factor must be considered, namely bioavailability. This means that some foods release more iron than others. This feature is very important and can sometimes explain why, while eating foods rich in iron vegetables and animals and fruit that contains iron, however we continue to suffer from anemia.
Unfortunately, not all foods are the same and above all not all have the same function, this helps to explain to us why when we go to the doctor and we have a deficiency he advises us to consume above all animal meats and of fish. This does not mean that animal meats and fish are foods richer in assimilable iron compared to fruit and vegetables, but they only have greater bioavailability.
Iron requirement
At every age we find a different need for iron and taking the right amount through the foods rich in iron we avoid theanemia and the consequences of a shortage situation.
The requirement is particularly high in the case of children and pregnant women and women of childbearing age, as menstrual losses cause a deficiency of 28 mg of iron every month.
In the case of a pregnant woman, however, the fetus accumulates iron during pregnancy so that it can have enough during the first months of life.
Adolescent children who have to follow a course are particularly in need of it.diet rich in ironeffectively integrating meat, fish, eggs and vegetables.
How to take iron with supplements
The iron it is present in many foods naturally, but some people, despite a normal diet, are unable to take the right amount of iron, in this case a useful solution may be to take a iron supplement.
The use of supplements, together with a balanced diet rich in iron-containing foods, is particularly recommended in conditions in which severe iron deficiencies occur, such as pregnant or during particularly stressful periods.
Before hiring iron supplements you must first of all inform your pharmacist and your doctor of some things:
- If you are pregnant or breastfeeding.
- If you suffer from intestinal irritation or particular diseases.
- If you are taking other medicines, including those that you can buy in pharmacies without a prescription, herbal or complementary medicines.
- If you have ever had an allergic reaction to any type of medicine.
Here are some basic rules to follow when you start hiring iron supplements.
- Take the medicine exactly as prescribed by your doctor.
- Before starting treatment, read the leaflet contained in the medicine, with all the useful information.
- The iron supplements they are absorbed better when taken one hour before meals.
- Try to take iron supplements at the same time each day to avoid missing doses.
- If you forget to take a dose of iron supplement don’t worry, just take the next dose regularly, but don’t take two doses at the same time to recover.
- If you have taken an excessive dose of iron supplementsyou should contact your doctor or go to your local emergency room immediately, taking with you the container in which the iron supplements were located.
