THE 6 FOODS RICHEST IN IRON - NUTRITION - 2024

Knowing the foods richest in iron can allow people to obtain adequate amounts of this mineral and benefit from its properties.

About 700 million people are deficient in iron. This is the most common nutritional deficiency in developing countries, and it is also responsible for anemia, a disease that affects the performance and concentration of people who suffer from it.

What is iron?

Iron is an essential mineral for our body, since it is part of molecules such as hemoglobin or myoglobin and other substances such as cytochromes. Hemoglobin is the element found in blood cells that gives it its red color. They are necessary for the transport of water and oxygen through our body in its different organs.

Humans ingest iron through food. This is found added in products such as:

- Meat, seafood, poultry.

- Cereals.

- Legumes.

- Nuts.

There are two types of iron: heme iron and non-heme iron:

• Heme iron. It is found mainly in foods of animal origin (meat, poultry, seafood). It is characterized by having a good absorption of around 10-25%.
• Non-heme (or heme) iron. Of vegetable origin, it is characterized by not being part of hemoglobin. Its absorption varies between 2 and 5%. We can find it in green vegetables, legumes, cereals, eggs or nuts.

Our diet provides us with iron in its ferric state, but we need vitamin C to convert it into ferrous iron so that our body can absorb it. Most of this absorption takes place in the duodenum.

When is it better to take vitamin C? The ideal is to take vitamin C at the same time as food, although there are exceptions such as fruits, which are better to digest alone and between meals.

People with low amounts of iron suffer from tiredness, exhaustion, irritability and paleness most of the time in their daily lives. Therefore, it is important to maintain iron levels for the body to function properly.

But how much iron do we require? On average, the amount of iron that our body contains is approximately 4-5 grams, of which 65% corresponds to the aforementioned hemoglobin. Only 10%, plus or minus 1mg of iron a day is absorbed.

The ideal intake of iron varies according to the gender and age of the people. The Association of Dietitians of Canada (DC), published a table to be able to catalog these daily levels of adequate iron that should be ingested.

- Baby up to 6 months of age, 0.27 mg.

- Baby 7 to 12 months of age, 11 mg.

- Child from 1 to 3 years old, 7 mg.

- Child from 4 to 8 years old, 10 mg.

- Child from 9 to 13 years old, 8 mg.

- Male adolescent from 14 to 18 years old, 11 mg.

- Female adolescent from 14 to 18 years old, 15 mg.

- Male over 19 years, 8 mg.

- Woman from 19 to 50 years old, 18 mg.

- Woman 51 years and older, 8 mg.

- Pregnant woman, 27 mg.

- Lactating woman, 9 mg.

In the case of vegetarians, who abstain from consuming meat, poultry or seafood they need to take almost twice the iron of what the table above indicates. Later we will explain this particular case in more detail.

Just as we need a minimum amount of iron daily, we must not exceed a certain amount for a proper functioning of the body. In this case, the levels are more standard for all groups, with 40-45 mg being the maximum amount of daily iron intake.

Iron rich foods

Based on the table of the Spanish Nutrition Society developed by the Spanish Food Composition Database (BEDCA), the greatest sources of iron are found in red meat, fish and especially mollusks. We are going to list five of the foods, according to the amount of milligrams of iron per 100 grams, that you should not miss if your body needs an iron intake.

1- Clams

They lead the ranking with an approximate amount of 25 mg of iron per 100 grams. Other mollusks such as the chirla (24) or the cockle (24) are quite close. They provide an exaggerated amount for what is recommended in our body, so their consumption should be moderate.

2- Corn and wheat-based cereals

With 24 mg of iron per 100 grams, hot on the heels of crustaceans. The amount it contributes is due to the fortification and maintenance of the grain's crust. However, despite its excessive amount of iron, this type of food is of plant origin and also contains fiber, which significantly reduces its absorption.

3- liver

Beef offal or blood sausage have an iron content of around 19-20 mg. They are easily absorbed red meats because they contain a lot of hemoglobin from the blood of animal origin. It is not highly recommended in the case of pregnant women, since its high level of vitamin A has been associated with problems in newborns.

4- Legumes

Lentils, beans, pumpkin seed, soybeans or chickpeas have 7 to 8 mg of iron per 100 grams. Very popular with consumers due to its low cost and compatibility with vegetarians. Its absorption, being of vegetable origin, is less, but they have a large amount of proteins. If you are not a fan of legumes, go ahead and try hummus, surely its texture will be more pleasant for you.

5- Spinach

Both raw and cooked, spinach provides a large amount of iron for our body. Around 6 mg which, combined with fiber, calcium and vitamins A and E, offer a very healthy food. Like legumes, its absorption is lower, so it is important to try to combine it with vitamin C. Swiss chard and other green vegetables can also be included in these foods.

6- Others

Dried broad beans (8mg), Pistachios (7.3), Beef sirloin (3), Egg (2.8), Pork loin (2.5), Walnuts (2.1), olives (2), tuna (1,5) or hake (1) are some of the most common foods in our diet and they provide a good amount of iron.

We could mention, as a curiosity, that spices are the foods with the highest amount of iron per 100 grams. Thyme tops this ranking with 123.6 mg of iron, followed by cumin (89.2), dill (48.8) oregano (44), bay leaf (43), Basil (42), cinnamon powder (38, 1), chilli powder (34.1), curry (29.5) and rosemary (28.9).

Obviously, taking 100 grams of any of these species is impossible in one intake. For reference, a common pot of any of these species has a capacity of 40 grams and normally its use can be extended to one or several years depending on the culinary activity of the home.

Vegetarians, a special case

Iron is the most common nutritional deficit in the world, but it should not necessarily be associated with vegetarians or vegans. However, if they are people who follow a diet lacking in iron and who must supplement it in some way.

Vegetarians have the difficulty of acquiring a type of iron through vegetables, non-heme, which is absorbed worse than heme iron, mainly of animal origin. To solve this problem, vegetarians can combine vegetable iron with Vitamin C, a component that helps absorb iron up to four times more.

Where can we find this vitamin? In citrus, tomato, pepper, broccoli, cruciferous or fruit juice. Accompanying foods rich in vegetable iron, such as legumes or nuts with vitamin C, vegetarians or those with an iron deficiency in their diet can prevent diseases such as iron deficiency anemia.

Some of the most recommended foods for vegetarians can be:

- Legumes (beans, lentils).

- Nuts (cashews, pistachios, pine nuts).

- Apricot dried apricots.

- Fresh fruits (custard apple, passion fruit).

A delicious recipe recommended for vegetarians? A plate of legumes accompanied by a salad with raisins and pine nuts dressed with lemon juice.

Iron supplements

Iron supplements are the most common strategy in developed countries to control iron deficiency in the body.

The biological benefit of these supplements has been demonstrated in several studies and in countries such as Sweden, Denmark or Germany, the health administration provides iron supplements to food with very positive effects.

They are commonly recommended for babies and young children, vegetarians or pregnant women, who are more prone to anemia if they do not reach sufficient iron levels.

Special care must be taken in children under three years of age, since an iron deficiency could have very serious neurological effects, as stated by specialists from the American Pediatric Association (AAP).

The use of supplements during heavy menstrual periods, kidney disease or during chemotherapy is also common.

Iron supplements are in capsule, tablet, powder, or liquid form. They can be purchased in pharmacies and have an average price of 2 to 7 euros in boxes of 30 tablets.

Although its effectiveness is more than proven, it is always necessary for a doctor to prescribe these drugs so that you do not suffer some of their adverse effects:

- Constipation or diarrhea.

- Nausea.

- vomiting

- Heartburn.

- Dental fouling.

To avoid these symptoms, it is advisable to follow some guidelines, such as avoiding taking calcium or antacids while taking iron supplements and not combining them with caffeinated drinks or foods rich in fiber.

Iron supplements should be taken in moderation, as the accumulation of iron can create complications in the body in the long run. An example of this is hemochromatosis, a condition caused by iron overload in the liver, pancreas, etc.

An eye-catching natural supplement is beets. Despite not having a large amount of iron in its composition, it has very effective properties against anemia. Taking it in its juice or cooked in a salad, helps to stimulate lymphatic blood cells, purifying the blood.

References

1. Ginder GD. Microcytic and hypochromic anemias. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chap 159.

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3. World Health Organization. Iron Deficiency Anemia: Assessment, Prevention, and Control-A Guide for Program Managers. Geneva, Switzerland: World Health Organization; 2001.WHO / NHD / 01.3.

4. American Academy of Pediatrics, Committee on Nutrition. Iron fortification of infant formulas.Pediatrics. 1999; 104 (1 pt 1): 119–123.

5. Dallman PR. Iron deficiency anemia: a synthesis of current scientific knowledge and US recommendations for prevention and treatment. In: Earl R, Woteki CE, eds. Iron Deficiency Anemia: Recommended Guidelines for Prevention, Detection and Management Among US Children and Women of Childbearing Age. Washington, DC: National Academies Press; 1993: 41–97.

6. Bacon BR, Adams PC, Kowdley KV, et al. Diagnosis and management of emochromatosis: 2011 practice guideline by the American Association for the Study of Liver Diseases. Hepatology. 2011; 54: 328-343.

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