Advice 1: What product is most iron

Iron – important trace mineral that is responsible for the delivery of oxygen to the tissues. In the body iron is found in very small quantities, so not less than 1.5 mg it should daily come from food.
What product is most iron

Iron-rich foods

The question is, which product contains a lot of iron, especially interested in those who are suffering from anemia (lack of iron in the blood). Iron is part of many products, but absolute Champions on its contents are dried mushrooms. 100 grams of this product contains as much as 35 mg of iron. While white mushrooms are useful and fresh. They also contains large amounts of iron.

In the second place the molasses, it contains 19.5 mg of iron per 100 grams. These products are of plant origin. Among the products of animal origin can be identified pork liver. Its use will allow to quickly raise hemoglobin. 100 grams pork liver has 19 mg of iron. These products necessarily part of any diet aimed at increasing the level of hemoglobin in the blood. They can truly be called leaders in iron content.

Iron in different foods

This essential trace mineral, like iron, contained in the seaweed and brewer's yeast. Its content in these products is 16 mg and 18 mg, respectively. It should be noted that iron is better absorbed from animal derivatives. Product where the most iron, may be less useful if the iron in the body, metabolized in a small proportion. For people suffering from low hemoglobin, very useful regularly eat caviar, seafood, meat of any kind, kidneys, lungs.

Among the products of plant origin it is better to give preference to cocoa, pumpkin seeds, beans, buckwheat, lentils, fresh mushrooms, blueberries, black currants, sesame seeds, halva. The only drawback to "plant" iron is its poor digestibility.

For those who prefer more fruits and vegetables, you can opt for cauliflower, almonds, strawberries, spinach, bananas, apricots, beets, apples and peaches. The amount of iron in these products varies from 5 to 10 mg per one hundred grams of the product.

To increase the level of hemoglobin in the blood will also help semolina, green onions, cantaloupe, potatoes, rice, barley groats. However, the content of iron in them is not so high – from 2 to 5.5 mg. These products are more suitable for maintaining iron levels in the body, that is, the prevention.

Eating iron-rich product with the aim of raising the level of this trace element in the body, you should limit the menu a number of dairy products. Because the calcium prevents the absorption of iron. At least one of iron-containing products should enter in the daily menu of any person.

Advice 2 : What vegetables or fruits contain iron

Iron is an essential nutrient. Its low level in the body can lead to weakness, fatigue, paleness of skin or anemia. Due to the greater consumption of foods rich in iron, can reduce the likelihood of developing this disease.
What vegetables or fruits contain iron
Dried apricots

Dried apricots are a delicious and healthy dried fruit, which is a great source of iron. It is rich in antioxidants and has a cosmetic effect on the skin. 100 grams of dried apricots contains more than 50% of the daily requirement for iron. Fresh apricots are available only in the summer, while dried apricots rich in iron can be consumed throughout the year, because it can be stored for several months. Dried fruit is also rich in dietary fibers, which support constant level of sugar in the blood.

Raisins are nothing but dried grapes, is one of the most useful types of dried fruits. It contains vitamins, mineral salts and organic acids. In raisins contain more iron than many other fruits. 1/2 Cup of raisins contains 1.6 mg of iron.

The persimmon has a sufficient number of useful minerals and has many useful properties. No wonder persimmon is called "food of the gods". Yellow-orange fruits resembling tomatoes, the most popular in Japan. They are rich in antioxidants, iron, vitamin C and other nutrients.

These sweet fruits are very nutritious and serve as a source of energy. The dates do not contain cholesterol and have low amounts of fat. They are especially useful for pregnant women, due to their nutrients that increase stamina and make it easier to move loads in the future childbirth. In addition, dates are a rich source of iron, which increases the level of hemoglobin in the blood. 1 Cup of dates contains 3 mg of iron.

There are many species of currant, but the most common are glossy red and black berries, which are mainly used to make jams and marmalades. Currant leaves are often used as seasoning for various dishes. The berries have high levels of nutrients, especially iron, which is essential blood vessels. 100 grams currant contains up to 1 mg of iron.

Prunes – dried plums. They are dried naturally (sun) or mechanically. The high fiber content of dry prunes makes them hard, so it is recommended to soak them overnight and eat the next morning. The product also has high iron content, making it useful for anemia. 100 grams of prunes contains 9% of the recommended daily allowance of iron.

Advice 3 : What foods most iron

Iron in the human body is vital for successful blood, being part of important enzymes that provide cellular respiration and the body's defenses against free radicals. Its lack can lead to anemia or anemia as a cause of these diseases in 80% of cases. It is important to know which food is the item.
What foods most iron

Why the body iron

The rate of daily consumption of this element depends on the sex and age of the person. For example, an adult male needs to consume at least 9-10 mg of iron per day, while women because of menstruation – twice, about 18-20 mg per day.

More need to consume foods rich in iron, pregnant women and nursing. Commonly doctors recommend to increase the daily dose of this element to 30-35 mg as it is required for proper formation and further development of the fetus. During pregnancy the baby takes all the iron from the mother's body, which need to fill the accumulated deficit.

But pregnant women are not the leader in requirements of iron. In connection with the intensive growth and development that comes with much more difficulty for the body than in the womb, teenagers under the age of 19 years must receive a complete diet rich in iron. In this case the situation is complicated by the fact that only 20% of ingested element absorbed.

Foods high in iron content

In Soviet times it was believed that the best food, rich in iron, is a half-baked liver. But, according to the latest research by scientists and nutritionists, she stopped to take a lead in this rating, giving the first place to boiled veal. Adds advantages to the latest product that absorbed up to 90 per cent, respectively, of iron in the body gets much more.

Nutritionists in recent years urge their patients to abandon undercooked liver and other reasons. First, it has a high risk of the presence of larvae of parasites. And, secondly, the liver is the cleansing organ, which may accumulate toxins, salts and heavy metals, as well as the so-called "bad" cholesterol.

Rich in iron content and some types of seafood. For example, mussels and clams, 100 grams of which contained 25-30 mg of iron. Much less iron than meat and marine inhabitants, eggs (about 2-4 mg per 100 grams), fish (0.5-1 mg), milk and milk products (0.1-0.2 mg). The myth about benefits anemia has also been refuted recently.

In addition to meat, with a deficit of iron can be recommended the following products – various kinds of pulses (from 9 to 14 mg per 100 grams, depending on what it's beans), buckwheat (7-8 mg per 100 grams), wheat bran (12-14 mg), other cereals (4-7 mg). But the real champion among the similar products are mushrooms, in which the iron content up to 40 mg per 100 grams of dried product!

Advice 4 : What fruit is most iron

Iron is a vital trace element. Especially in need of women 20-50 years, as the fairer sex lose for life more blood than men. For example, during childbirth and menstruation. So it is very important to eat iron-containing fruits to prevent anaemia.
What fruit is most iron
No need to think that men and children iron is not necessary. Using the iron in the berries and fruits, you can get rid of fatigue, apathy, dizziness. To improve the performance and resilience of the body during seasonal exacerbation of the disease.
The richest vegetable source of iron is blueberry – 7 mg per 100 g In this berry also contains copper and vitamin C greatly increases iron absorption. Blueberries are extremely useful in diseases of the eyes, intestines, kidneys. Tea made from dried berries excretes the products of putrefaction, removes the kidneys from the sand.
The second source of iron – black currant (5.2 mg per 100 g). Useful not only berries, but the leaves of currant. They have a lot of vitamin C and copper that are perfectly combined with iron. But as the black currant is present calcium and magnesium, which reduce its absorption, that this berry can not be considered the most valuable source of iron. Therefore, currants often acts as a remedy for scurvy, and viral diseases, and not from anemia.
Enough iron in apricots, more precisely, in the dried apricots. This product contains 4.7 mg of trace mineral per 100 g. Therefore, a decoction of dried apricots helps to get rid of anemia and blood pressure, blood circulation problems and vision. Even dried apricots is a great way to support the immune system in the cold season.
Quite valuable as a source of iron peach is 4.1 mg per 100 g Which, moreover, contains large amounts of vitamin A, making possible the use of iron in the liver.
Most popular iron-containing fruits are apples. Although, in comparison with blueberries and apricots, they only have a small amount of this trace mineral is only 2.2 mg per 100 g But the juice of fresh sour apples significantly increases the level of iron in blood when iron deficiency anemia, regulates the content of vitamin C in the body, and prevents vitamin deficiency. Plus, the apples almost no one is allergic, so they are a very valuable fruit.
Iron is present in raspberries and although not in such quantities as in blueberries or black currants. Despite the small content of this element is 1.7 mg in 100 g - it is perfectly absorbed, as the berry is rich in copper and vitamin C.
A valuable source of energy, bananas also contain iron – 0,8 mg per 100 g. Bananas are usually given to children, as they are hypoallergenic.
Adults who need the most iron, it is not necessary to consume these fruits and berries with cottage cheese and dairy products, as calcium reduces the absorption of iron. But babies up to six months, which need only to 0.27 mg of trace mineral per day (compared to the adult norm of 15-18 mg), you can give blueberries, black currants, raspberries and banana with cottage cheese, as calcium is more important for them.
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