Where iron is contained: a table of products that contain the most iron

About the lack of iron in the blood often hear people with low hemoglobin. And indeed it is. Iron is necessary for blood, bone marrow, liver and spleen. In the body of an adult person is constantly present 3-5 grams of this trace element. Overabundance or its lack lead to disruption of the body and worsen overall health.

Where does iron exist? How to adjust its balance with food?

Table of products containing iron

Correct food for replenishment of iron stock

Iron is most easily and quickly absorbed from liver, beef, fish, lamb and turkey. The process of extracting iron from plant products lasts much longer. Therefore, it is better to combine these products in one dish. For example, cook buckwheat porridge with mutton.

Vitamin C contributes to the effective absorption of iron. It is necessary to combine products with the contents of these two components.

Accelerate the digestion process of the following fruits:

• lemon,
• orange,
• apple,
• pineapple,
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• strawberry,
• strawberry,
• cherry,
• plum,
• raspberry,
• peaches,
• currant.
• and vegetables:
• cucumber,
• Bulgarian pepper,
• dill,
• parsley,
• basil,
• tomatoes,
• cabbage.

There is a lot of iron in the mold, dried apricots, nuts, pumpkin seeds. And the most favorite and pleasant products with its content are chocolate and red wine. Chocolate should be black, with a share of cocoa of at least 57%.

For people with low hemoglobin, they recommend pomegranate and its juice. The drink should be natural. One name "pomegranate juice" is not enough to get the necessary amount of iron.

If you need to quickly replenish the body with iron - eat red meat( beef and lamb), liver or buckwheat porridge. In these products it is the most.

There are also products that prevent the accumulation of this trace element in the body. These include:

• Potatoes;
• Rice;
• Eggs;
• Dairy products.

Drain yourself to drink coffee or tea right after eating. These drinks do not allow the iron to stay in the body. Therefore, everything that you ate before, loses its meaning.

Daily requirement

For men, this figure is 10 milligrams per day, for women - 18. Iron is excreted from the body with sweat and urine. With a monthly female body loses from ten to forty milligrams of iron. Hence, there is a constant need to saturate the organism with this trace element.

Signs of iron deficiency in the body

Insufficient amount of iron in the body affects its general state:

1. fatigue and weakness occur;
2. there is a headache;
3. has a depressive state or excessive excitability;
4. heart palpitations and pain in the heart;
5. failure of the gastrointestinal tract;
6. loss of taste and appetite;
7. dry mouth;
8. frequent colds.

Signs of an overabundance of microelement

Negatively affects the body and excessive iron content:

• appears headache and dizziness;
• worsens appetite;
• low blood pressure;
• stomach problems - vomiting;
• diarrhea, sometimes with a trace of blood;
• kidney disease.

To distinguish the signs of a lack of iron from its overabundance to an ignorant person is rather difficult - they are similar. For certainty, you need to do a blood test. And only after this, take up the balance.

Products with iron content are available to anyone. They appear every day on our table. It's enough to focus on some of them, and the problem with the lack of this important microelement will disappear. Moreover, most of these products are very, very delicious.

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