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Although iron is present in the body in small amounts, it is essential for life because it is involved in the transport of oxygen. Hypoxic organs work incorrectly, which is why iron deficiency leads to deterioration of well-being and general health. Find out what has a lot of iron and take care of the proper intake of this element.

WHAT IS THE IRON IN?

Iron is found in many foods, both animal and plant. Depending on the origin, we distinguish between heme and non-heme iron. They also differ in bioavailability.

HEM IRON

Heme iron is found in animal products, and we usually consume the most iron from these sources. Foods rich in heme iron include:

offal (liver, hearts, kidneys),
red meat (beef, mutton, lamb, veal),
seafood (oysters),
egg yolks.

Other foods that contain heme iron include chicken, turkey, pork and fish (e.g. salmon, herring, sardine, tuna).

NON-HEM IRON

Non-heme iron is found in foods of plant origin. Foods rich in non-heme iron include:

wholegrain cereal products: bran and cereal flakes, wholemeal bread, wholegrain pasta,
buckwheat, millet and quinoa,
legume seeds, including: peas, chickpeas, soybeans, various types of beans and lentils,
green leafy vegetables: kale, spinach, parsley, dill,
other vegetables, such as: beets, broccoli, garlic, green peas, pumpkin,
plant sprouts,
fresh and dried fruit, e.g. figs, apricots, dates, raisins,
nuts and seeds, such as: pumpkin seeds, cashews, sesame, poppy, linseed, sunflower, peanuts,
cocoa and dark chocolate.

Consuming iron-rich plant foods is especially important for people who do not consume meat or other animal products. Such people include, for example, vegans and patients whose health does not allow the consumption of animal products due to the high content of saturated fatty acids and hard-to-digest connective tissue.

WHICH IRON IS BEST ABSORBED?

Heme iron is much better absorbed. In order for non-heme iron to be absorbed, it is first converted into heme iron in the digestive tract. For this reason, its bioavailability is 3 times lower than that of heme iron.

In addition, iron absorption is affected by other nutrients consumed at the same time. Adding a source of vitamin C and lactic acid to a meal increases the absorption of both forms of iron. In practice, this means that meals providing iron should include vegetables and fruits rich in vitamin C (citrus, pepper, tomato, broccoli, parsley) or fermented products (yoghurt, kefir, pickles).

WHAT LEAKS OUT THE IRON?

Unfortunately, some foods can interfere with the proper use of the iron you consume. Such ingredients include alcohol, coffee, tea, dairy products with a high calcium content (e.g. rennet cheese).

Cereal products and legume seeds contain phytic acid, which also reduces the absorption of this element. It is worth remembering, especially if you are on a meat-free diet and take care of higher consumption of products rich in iron.

HOW TO CURE IRON DEFICIENCY?

The basic way to cure iron deficiency is to use a diet containing an increased amount of iron-rich foods. In the case of large deficiencies or no improvement despite a proper diet, the doctor may recommend iron supplementation.

A healthy, properly balanced diet is able to cover the demand for iron, even if we limit the consumption of animal products, thanks to which it is easier to maintain the appropriate level of intake of this ingredient. An example of such a way of eating is a wholesome diet offered by the Sofra Health Institute. It is based on fresh, unprocessed products rich in essential nutrients. Appropriate selection of products and techniques of preparing meals allows you to meet the demand for ingredients needed for the proper functioning of the body. This way of nutrition prevents the development of numerous lifestyle diseases and helps to maintain optimal body weight.