Complete list of iron-rich foods


it iron is one of the minerals that is important for our body to function properly.

Unfortunately, our body is unable to synthesize it from other elements.
Therefore, it will be necessary to take adequate amounts every day through your diet to avoid iron deficiency, which will be detrimental to your health.

For this you must consume Irony food in sufficient quantity to meet your daily needs.

First I present the role of iron in our organism, as well as the risk in case of deficiency, before suggesting Complete list of iron-rich foods.

The role of iron in our organism.

Iron plays many roles in our metabolism1)Metabolism of iron :

  • Iron is present in hemoglobin (in the blood) and myoglobin (in the muscles)2)Hemoglobin and myoglobin. and allows transport of oxygen from the lungs to the various organs and muscles of the human body.
    role of iron in hemoglobin for oxygen transport
    First, in the hemoglobin of red blood cells, the oxygen will adhere to the iron to be transported to the various points in the organism before it is exchanged for carbon dioxide.
    This process uses 70% of our iron resources.
    Second, in muscle myoglobins, Iron will extract the oxygen transported with hemoglobin to transport it to the mitochondria to produce energy.
    This process uses 20% of our iron resources.
  • The 10% of the remaining iron resources are present in other cells of the human body and are involved in many metabolic reactions.

You will understand, Iron plays many roles in our body and it is very important for our health3)The Importance of Iron for Health in the Human Body..

Recommended iron intake

Recommended iron intake 4)Recommended iron intake. vary according to many parameters such as age, gender, physical activity, pregnancy …

The recommended daily iron intake for men is:

  • From 0 to 6 months: 0.27 mg
  • From 7 to 12 months: 11 mg
  • 1 year to 3 years: 7 mg
  • From 4 years to 8 years: 12 mg
  • From 9 to 13 years old: 8 mg
  • From 14 to 18 years: 11 mg
  • From 19 to 50 years old: 8 mg
  • From 51 years: 8 mg

The recommended daily intake of Iron for women is:

  • From 0 to 6 months: 0.27 mg
  • From 7 to 12 months: 11 mg
  • 1 year to 3 years: 7 mg
  • From 4 years to 8 years: 12 mg
  • From 9 to 13 years old: 8 mg
  • From 14 to 18 years old:
    15 mg for a woman who is not pregnant and is not breast-feeding.
    27 mg for a pregnant woman.
    10 mg for a breastfeeding woman.
  • From 19 to 50 years old:
    18 mg for a woman who is not pregnant and is not breast-feeding.
    27 mg for a pregnant woman.
    9 mg for a breastfeeding woman.
  • From 51 years: 8 mg

As you can see, iron requirements vary enormously over the life cycle, especially for women.

Consequences of iron deficiency

The World Health Organization estimates that 2 billion people worldwide are iron deficient, nearly 30% of the population5)Iron deficiency in the world..

Although a large proportion of these deficiencies are found in developing countries, industrialized countries are also greatly affected.

Even a low iron deficiency can cause some symptoms6)Iron deficiency symptoms. such as general fatigue, hair loss, decreased infection resistance and reduced intellectual and concentration skills.

When this deficiency becomes more important, we talk about iron deficiency anemia7)Iron deficiency anemia..
The symptoms then become more important: exercise intolerance, rapid breathing, pale complexion, palpitations, lower leg edema …

Adolescents, premenopausal women and babies who are not breastfeeding are most likely to develop iron deficiency anemia.
If you engage in intense and regular sports activity, you are also sensitive to these types of deficiencies, and you must pay attention to eating enough iron-rich foods.

If you think you are suffering from these symptoms, contact your GP. A simple blood test can detect a possible iron deficiency.

Irony food

table with iron rich food

The human body is not capable of producing iron, so you need to take in sufficient quantity every day to meet your needs and avoid possible shortages.

There are two different types of iron in food:

  • it heme iron present in meat, fish and animal products.
    25% of the iron found in these foods is assimilated by our body.
  • iron Non-heme present in plant-based foods (fruits, vegetables, cereals, etc.), eggs and dairy products.
    5% of the iron found in these foods is assimilated by our body.

As you can see, the two types of iron do not have the same bioavailability8)Bioavailability of iron in the body. (absorption rate in the body).
Therefore, although certain plant-origin foods are rich in iron, you must take into account the fact that this will be 5 times less absorbed than the iron found in food of animal origin …

Here is a non-exhaustive list of foods rich in iron that you should include in your diet:

Irony food
food origin Iron for 100 g
Boiled black pudding animal 22 mg
Fried pork animal 20 mg
soybean vegetable 15,7mg
clams animal 13 mg
Cocoa powder (bitter) vegetable 10mg
liver animal 9 mg
Beef lives animal 6,5mg
Dry chickpeas vegetable 6,1mg
molds animal 5,4mg
anchovy animal 5,1mg
Dried apricots vegetable 5mg
oyster animal 5mg
sunflower seeds vegetable 4,3mg
spinach vegetable 4mg
snails animal 3.5 mg
hazelnuts vegetable 3,4mg
pumpkin vegetable 3,3mg
Black olives vegetable 3,3mg
Sardines in oil animal 3,3mg
shrimp animal 3mg
chard vegetable 2,7mg
almonds vegetable 2,7mg
broccoli vegetable 2,7mg
dates vegetable 2,7mg
Red meat animal 2.5 mg
Whole grain (quinoa, oatmeal …) vegetable 2.5 mg
pistachios vegetable 2.4 mg
raisins vegetable 2mg
White beans vegetable 1,7mg
mackerel animal 1,7mg
salmon animal 1,7mg
Cooked lentils vegetable 1,59mg
Fresh peas vegetable 1,48mg
potato vegetable 1,1mg
beet vegetable 0.8 mg
chicken breast animal 0.7 mg
strawberry vegetable 0.4 mg

The liver is particularly interesting for its iron intake, and I strongly recommend you consume it at least once a week.

In plant sources, soy is one of the best options for increasing iron intake.
In addition, it is a protein-rich food.

If you are vegetarian or vegan, you are more prone to iron deficiency.
Note that Vitamin C improves the absorption of non-inhibited iron, provided it is taken at the same time.
In this case, I recommend you consume foods rich in iron and vitamin C such as broccoli, citrus fruits or potatoes.
Do not hesitate to add lemon to your dishes as it is rich in vitamin C.

Iron is therefore an essential trace element in our body, and it is important to get enough of it every day through balanced meals.
Even low iron deficiency can lower your energy level and affect your athletic performance.

So remember to consume iron rich foods to improve your health and keep you in good shape!

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