Best Iron Rich Foods List

iron rich foods To avoid deficiencies, a good diet is sufficient most of the time. iron rich foods Here is the review of iron-rich foods, by major families.

"Eat your spinach, they are rich in iron" ... How many children have heard this chorus. As popular wisdom knows, iron is essential to the body.

Foods that have the most iron

Foods                                      mg of iron / 100 g

Black pudding                                  23

clams                                               15

Braised lamb kidney                        12

Chicken Faith                                  10.6

periwinkle                                        10

Duck confit                                       9.4

Poultry liver pâté                              9

Fish Mousse                                    9

Dry lenses                                        8

Oysters                                            5 to 9

Beef kidney                                     7.6

Lamb liver                                       7,5

Pigeon                                             6  

deer                                                 6

Braised beef                                    6

Rascasse                                        5.5

Molds                                              5.5 

anchovies                                       5.1

Pickled herring                               3,5

Sardines in oil                                3,3

What is iron?

Iron is present in small amounts in the body. It is a mineral trace element found in hemoglobin (the red blood cell protein that carries oxygen from the lungs to each cell) and in myoglobin (the protein responsible for muscle oxygenation). ). Many enzymatic reactions depend on it.

Two types of iron

There are two types of iron: heme iron in poultry, meats, fish, crustaceans, and non-heme iron.

Heme iron

Heme iron is of animal origin. It is the one contained in foods such as meat and / or fish as well as in dairy products. It is absorbed more easily by the body: from 10 to 30% and on average to 25%.

Non-heme iron

Non-heme iron is of plant origin. It is the one contained, for example, in fresh and dried fruits and vegetables and cereals. Non-heme iron is less well absorbed by the body: between 1 and 5% only.

What are the iron requirements?

Iron requirements are higher in women than in men, because of menstrual losses. (2)

Recommended dietary intakes for adult women: 16 mg / day

Recommended dietary intakes for adult men: 9 mg / day

Pregnant women have their needs greatly increased. They are systematically supplemented from the beginning of pregnancy.

Friends and enemies of iron

Iron absorption increases, or decreases, depending on what you can eat during the same meal. When you know that the natural absorption coefficient is already very low, try to pay attention!

• vitamin C improves absorption;
• calcium, tea tannins and coffee decrease absorption.

A cure of grapefruit seed extract, for example, rich in vitamin C can help you improve your iron levels.

What is the effect of iron deficiency?

When the level of iron in the blood drops, it causes an alteration of the blood oxygen transport.

Causes of iron deficiency

It occurs in three cases:

• very inadequate dietary intake of iron;
• high iron losses;
• of a problem of absorption of iron by the intestine.

Teens, high-level athletes, pregnant women, the elderly, as well as people with chronic intestinal diseases or other chronic conditions, have a greater need for iron.

Signs of iron deficiency:

• fatigue, softness;
• loss of efficiency;
• Hair loss ; and sometimes
• palpitations;
• breathing difficulties. 

In extreme cases, iron deficiency can cause iron deficiency anemia. However, the lack of iron can be treated relatively efficiently and quickly, before falling into iron deficiency anemia, by supplementation that can go through a diet targeted at foods rich in iron, especially heme. The ideal: a cure of ... Black pudding, or mussels!

A cure of concentrate with organic propolis will bring you among other minerals and natural assets. You can also choose dietary supplements.