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IRON-RICH FOODS

by in Health information 7 October 2019

WHAT ARE THE IRON?

Assimilated to strength, iron actually has many features in our body.

It is a constituent of hemoglobin, the protein that transports oxygen. It is also a component of myoglobin that intervenes in the storage of oxygen in the muscles.

The human body stores and recycles iron but also suffers losses that must be compensated for by a regular supply of iron.

The daily requirements are about 11 mg / day for men and 16 mg / day for women.

A lack of iron can lead to anemia, which will give place among others to symptoms such as fatigue, a decrease in physical strength, etc.

Top 5 iron-rich foods

The first place goes to cumin!

This is the vegetable kingdom that monopolizes the top 5 places of iron-rich foods. Indeed, red meat and fish have an iron content, expressed in mg / 100g, much less than the following foods:

66.4mg per 100g

30 mg per 100 g

28.5 mg per 100 g

16.6 mg per 100 g

15.7 mg per 100 g

When is there meat?

In comparison, lamb kidneys, known to be among the richest meats in iron, contain six times less than cumin. As for beef or poultry liver, they contain ten times less iron than caraway.

kidneys of lamb
Concepteur web 12%
beef
Concepteur web 6%
poultry liver
Concepteur web 5%

Why do we recommend eating offal, red meats and fish in case of iron deficiency?

Iron from plants and that from meat is not exactly the same. In general, we speak of heme iron for the one whose origin is animal and non-hemic for the one whose origin is vegetable. The main difference between them is the absorption by the body:

The iron provided by meat has a much higher absorption rate than that provided by plants: About 25% VS 5%
Namely, nonheme iron absorption can be increased by the concomitant presence of vitamin C and heme iron.

On the contrary, among foods that can decrease the absorption of iron, there is tea, coffee and calcium.