Vitamin iron in what products. What foods contain iron - Extended list. Also, with anemia, these types of iron are needed
Overweight is not always associated with a predominantly sedentary lifestyle and banal overeating. There are quite a few girls who visit gym and are on a diet but cannot lose weight. The reason for this is often iron deficiency, a trace element that has a direct effect on metabolism and function. thyroid gland. If such a problem takes place, the efforts made not only do not give any results, but, on the contrary, lead to an even greater set of extra pounds.
Iron is an essential micronutrient responsible for many important functions in the human body. Its excess and deficiency negatively affect health and well-being. Both conditions are a deviation from the norm, but most often people suffer from a deficiency of this trace element.
The trace element in question is a substance that is responsible for the level of hemoglobin. Iron is an integral part of a huge number of enzymes and performs a large number of important functions:
- transportation of oxygen to tissues, cells, organs;
- hematopoiesis;
- DNA production;
- the formation of nerve fibers and the growth of the human body;
- maintaining the vital activity of each individual cell;
- ensuring energy metabolism;
- participation in the redox reaction.
In addition, the trace element is responsible for the protective functions of the body and other equally important processes. Iron is of particular importance for a woman during the period of bearing a child, since this time is characterized by the maximum need for a substance. Its deficiency leads to very serious adverse consequences.
The normal content of a microelement in the body is from three to four milligrams. The main part of the substance (approximately 2/3) is concentrated in the blood. The rest of the concentration of iron is concentrated in the bones, liver, spleen. The decrease in the level of the trace element occurs for natural reasons - menstrual cycles, sweating, exfoliation of the dermis. If there are no foods rich in iron in the diet, this inevitably leads to a deficiency of the substance, since the spent reserves are simply not replenished. To maintain the trace element at the required level, about 10-30 milligrams of this compound should come from the daily diet.
The exact amount depends on age, gender and other related factors:
- children under 13 years old - from 7 to 10 mg;
- male adolescents require 10, and female - 18 mg;
- men - 8 mg;
- women - from 18 to 20, and during pregnancy - at least 60 mg.
non-compliance daily allowance iron consumption leads to disruption of many functions, which affects even the appearance. Not always the poor condition of the skin and hair is associated with age or improperly selected cosmetics. And, thinking about buying another jar of expensive cream, you should take a closer look at your own diet, since the problem may lie precisely in the lack of iron. This situation is especially relevant for those who often go on diets, wanting to lose weight, limit themselves to eating only some food, paying attention to the calorie content, and not to the usefulness of the composition.
The trace element is present in various foods, so it can be heme and non-heme. The latter is found in plant products, and the former is found in animal products. The difference between them also concerns the degree of digestibility. Iron from animal products is absorbed by 15-35%, and from vegetable products - by 2-20%. Therefore, the heme trace element should dominate in the diet and be present in sufficient quantities.
Vegetarians have a harder time than those who consume meat products daily. To correct the situation allows the use of food, which improves the degree of absorption of iron. These foods include those rich in vitamin C.
The largest amount of iron is found in:
- Meat and offal. These are turkey, chicken, beef, lean pork, lamb and liver. Dark meat contains the most iron.
- Seafood and fish. To compensate for the deficiency of a microelement, it is necessary to give preference to the use of shrimp, tuna, sardines, oysters, clams, mussels, as well as black and red caviar.
- eggs. This applies to chicken, ostrich, and quail. Along with iron, they contain unsaturated fatty acids, vitamins, and magnesium.
- Bread and cereals. Especially useful are cereals such as oatmeal, buckwheat and barley. Contains a lot of iron wheat bran and rye.
- Legumes, vegetables, herbs. The largest amount of the trace element is found in peas, beans, beans, spinach, lentils, cauliflower and broccoli, beets, asparagus, and corn.
- Berries and fruits. In this food category, dogwood, persimmon, dogwood, plums, apples, and grants are the champions for iron content.
- Seeds and nuts. Any types of nuts contain a lot of trace elements responsible for the level of hemoglobin. They are not inferior to seeds.
- Dried fruits. A large amount of iron is contained in figs, prunes, raisins, dried apricots.
On a note! Not all dried fruits are healthy. Often, together with valuable iron for the body, they contain harmful substances. Too pretty and clean appearance fruit usually indicates that they have been processed, which allows unscrupulous producers to increase the shelf life of the goods.
Table of products containing iron
A more specific idea of \u200b\u200bhow many milligrams of iron a particular product contains is given by tabular data. If we analyze the information that is indicated in them, it becomes clear that the highest concentration of the trace element per 100 grams of the product falls on chicken and pork liver, as well as shellfish. Bran, soy, and lentils are slightly inferior, but the amount of the substance absorbed from them is two times lower.
The product's name | |
---|---|
pork liver | 20,2 |
chicken liver | 17,5 |
beef liver | 6,9 |
beef heart | 4,8 |
pork heart | 4,1 |
beef meat | 3,6 |
lamb meat | 3,1 |
pork meat | 1,8 |
chicken's meat | 1,6 |
turkey meat | 1,4 |
oysters | 9,2 |
mussels | 6,7 |
sardines | 2,9 |
black caviar | 2,4 |
chicken yolk | 6,7 |
quail yolk | 3,2 |
beef tongue | 4,1 |
pork tongue | 3,2 |
tuna (canned) | 1,4 |
sardines (canned) | 2,9 |
The product's name | Iron content in mg per 100 g |
---|---|
wheat bran | 11,1 |
buckwheat | 6,7 |
oatmeal | 3,9 |
Rye bread | 3,9 |
soy | 9,7 |
lentils | 11,8 |
spinach | 2,7 |
corn | 2,7 |
peas | 1,5 |
beet | 1,7 |
peanut | 4,6 |
pistachios | 3,9 |
almond | 3,7 |
Walnut | 2,9 |
dogwood | 4,1 |
persimmon | 2,5 |
dried apricots | 3,2 |
dried prunes | 3 |
Garnet | 1 |
apples | 0,1 |
The opinion that the most iron is found in grants and apples is not true. For 100 grams of these fruits, there are no more than 1 and 2 milligrams of a trace element.
Enriching the diet with foods high in trace elements does not always make it possible to compensate for its deficiency in the body. There are foods that interfere with the absorption of the substance. It includes products with polyphenols, calcium and tannin. This fact must be taken into account by those who are deficient in iron.
Dairy products do not contain this trace element, are rich in calcium, and, therefore, lead to a decrease in the substance obtained from food. Strong tea and coffee are not the best allies of iron. Fans of these drinks should get into the habit of postponing the enjoyment of a cup of invigorating coffee or tea until later after a meal. In general, it is better to replace Coca-Cola with dried fruit compotes or rosehip broth.
The lack of this microelement makes itself felt by general weakness, high fatigue, and a sharp decrease in working capacity. The blush is replaced by excessive pallor. The skin becomes rough and excessively dry. The hair is starting to come out. Nails peel and break. Cracks form on the heels and corners of the mouth.
A condition in which there is a constant lack of iron is called anemia. It renders Negative influence not only in appearance, but also in the body. Often, examinations show that even the tissues of the gastrointestinal tract become pale. This indicates insufficient blood supply to this organ, and such a situation is not just a deviation from the norm, but also an indicator that the normal nutrition of the internal organs is disturbed.
Iron deficiency leads to the following problems:
- frequent dizziness;
- general fatigue and weakness;
- palpitations and shortness of breath even with low exertion;
- numbness of the limbs;
- sleep problems;
- frequent colds and vulnerability to infections;
- disruption of the digestive tract;
- appetite suppression and difficulty in swallowing food;
- the desire to use chalk or raw cereals, as well as “enjoy” the smell of paint and acetone.
In addition, as noted earlier, the condition of nails, skin and hair deteriorates. In other words, the well-being and appearance of a person leave much to be desired, which negatively affects all aspects. Of course, you can't self-diagnose. Only tests can establish that a person is suffering from anemia. Iron deficiency is indicated by a low level of hemoglobin. In men, it should not be lower than 130, and in women, less than 120 grams per 1 liter of blood.
The natural loss and replenishment of the trace element are characteristic of a healthy body. A pathological condition is considered when there is no source of iron or the absorption of this substance does not occur. The deficiency of the compound is most often caused by malnutrition, if excessively addicted strict diets or starving, as well as vegetarianism, when there are no accompanying "catalysts" for the absorption of iron, that is, they consume little vitamin C. A sharp drop in iron is characteristic of a heavy menstrual cycle.
Anemia of moderate, mild, severe severity, unfortunately, is quite common. About one billion of the world's population suffers from this disease, especially adolescents, young and middle-aged women. Given the fact that anemia can only be detected through laboratory tests, you should not delay going to a specialist if signs of iron deficiency make themselves felt.
The critical situation is when hemoglobin drops below 100 g/l. If this is not the case, the situation can be quickly corrected. You need to adjust your diet by including iron-rich foods in your daily menu. Proper nutrition help you recover quickly. If the decline is critical, appropriate treatment is prescribed. It is not always enough for a person suffering from anemia to simply change their diet, and it is often necessary to take supplements containing iron.
To avoid such health problems, one should not neglect the norms of a healthy diet, get carried away with diets and fasting. Putting external attraction to the detriment of health, you can get a completely opposite effect.
Which fruit has the most iron? This question worries those who have ever encountered the problem of hemoglobin deficiency. If the indicators of this protein are not too low, then they can be adjusted with the help of food. In cases where the tests showed a sharp decrease in hemoglobin, other, more drastic measures are needed: medications, vitamin complexes.
Hemoglobin is a protein found in red blood cells. Its main task is to carry oxygen to the tissues of the body. People with iron deficiency feel tired all the time.
Many foods contain a large amount of iron, which allows you to stabilize its level in the body. However, even when they supplement the diet, one should not expect an instant effect. Human blood can fully recover only after five weeks. Therefore, foods containing iron must be present in the diet constantly.
Most people with low hemoglobin experience the following symptoms:- problems with thermoregulation;
- glossitis;
- low protective functions of the body;
- reduced academic performance and acquisition of new knowledge;
- children have retarded mental and physical development;
- constant feeling of tiredness.
Iron deficiency is harmful to absolutely everyone, but there is a risk group, people in which are more likely than others to develop anemia.
Individuals with special iron needs:- who have undergone various diseases;
- elderly;
- children;
- pregnant women;
- women during critical days.
These people should carefully monitor their diet. Iron-rich foods will help them stay healthy and develop properly.
Hemogram, table.
Indicator | Floor | Meaning |
hemoglobin | women | 114-144 |
men | 131-163 | |
erythrocytes | women | 3.6-4.6 |
men | 3.9-5.2 | |
reticulocytes | 1.9-11 | |
color indicator | 0.83-1.04 | |
hematocrit | women | 35-41 |
men | 39-49 | |
ESR | women | 1.9-16 |
men | 1.1-11 | |
serum iron | 12.4-30.3 | |
OHSS | 30.7-84.7 | |
SSGE (MSN) | 23-34 | |
ICSU | women | 32.3-35.7 |
men | 32.7-36.3 | |
MCV | women | 79-101 |
men | 82-96 | |
ISE | 26 | |
SDE | 7.54 |
By themselves, these foods are valuable sources of nutrients and vitamins. However, there are fruits that allow a person to quickly get rid of anemia if they are constantly consumed.
These include:- Dried apricots. In its composition, there are numerous antioxidants that allow you to maintain youth and high tone of the body. 105 g of dried apricots contains half the norm of iron. In addition, dried fruits are rich in fiber. Due to this, the sugars contained in it in large quantities enter the bloodstream slowly. This makes it possible to regulate glucose levels.
- Raisin. Dried grapes are a product available to almost everyone. It contains a large amount of iron - 1.6 mg per 100 g.
- Persimmon. This fruit not only tastes great, but is also very rich in vitamin C, antioxidants and iron.
- Mulberry. "Tree of Life" - this is the name of this plant in China. It comes in black, white and red. It can be included in the diet of people with diabetes. For those who want to get rid of anemia, including it in the diet is a must. Mulberries are used dried and fresh, added to desserts and consumed on their own. 105 g contains 1.7 mg of iron.
- Dates. What fruits are high in iron? The date is a symbol denoting the irresistible force of life. Unusually sweet date fruits are rich in carbohydrates and iron. They do not contain fat and cholesterol. 100 g of the product contains 3 mg of the trace element. The use of dates makes it possible to quickly raise the level of hemoglobin.
- Currant. Berries of various colors contain 1.1 mg of iron per 100 g. Most often, delicious jellies and jams are prepared from them.
- Prunes. It is naturally dried or industrially dehydrated plums. Excessively dried fruits are difficult to consume. It is better to fill them with water and leave them overnight. The resulting cloudy liquid, having absorbed microelements and vitamins, is good for health.
- Watermelon. Despite the fact that almost 89% of the berry consists of water, at the same time it contains iron, vitamin C and nutrients.
Many experts advise pomegranate for anemia, sexual dysfunction, depression, problems with conception, vascular and heart pathologies, diseases or blood loss.
Despite the fact that many fruits contain a sufficient amount of iron in their composition, it is impossible to obtain the required amount of a microelement only from them. Vegetables, in turn, contain much more iron, in addition, they are rich in fiber, which is vital for the body.
The highest percentage of iron is found in the following vegetables:- 105 g of sun-dried tomatoes contain 8.9 mg of iron. Children are recommended to receive 10 mg per day, and adults 17. It is good to use tomatoes not only in dried form, but also in cooking. 67% of the required amount of iron contains wild mushrooms.
- Chard is a green leafy vegetable often used in Mediterranean cuisine. Their leaves are thick with a red or emerald hue. They contain antioxidants and phytonutrients.
- Legumes are high in protein and iron, making them a staple for vegans.
- Spinach is the most sought after highly nutritious vegetable. When cooked, it contains more iron than when fresh.
- From herbs containing a microelement, parsley is the most popular.
- Brussels sprouts contain vitamin A, K, C, iron. Due to this composition, it is necessary for people with poor eyesight and problems with wound healing.
Enriching the diet with foods containing iron, it should be remembered that for better absorption, the presence of vitamin C is required.
The entire volume of the trace element necessary for the normal functioning of the body in some cases cannot be obtained only with the help of products. Then vitamin complexes can come to the rescue.
Most often, people begin to worry about iron-containing foods when anemia develops. However, iron deficiency can be manifested not only by a decrease in hemoglobin. With a lack of iron in your diet, you may experience unpleasant symptoms such as increased fatigue, lethargy, dizziness, and headaches. Adding iron-rich foods to your diet can improve your well-being. Below we have placed a table of foods high in iron.
However, it is necessary to understand that the iron that comes to us with food can be of two types:
Plant iron /non-heme/ is found in plant foods, vegetables, fruits, cereals;
Iron of animal origin /heme/ - as the name implies, iron from blood hemoglobin - is most found in red meat, fish, and poultry.
Heme iron is best absorbed by the body. So iron from meat is absorbed by 20-22%; iron from fish by 10-11%; from plant products by only 1-6%. Therefore, if you are a vegetarian or follow a plant-based diet, the amount of plant foods with a high iron content should be significantly larger, since such iron is less absorbed by the body.
Signs of iron deficiency in the body:
Anemia;
- palpitations with minor
loads;
- difficulty breathing;
- pallor and dryness of the skin;
- deformation and fragility of nails;
- migrating pains and pains in the heart;
- headache and dizziness;
- emotional lability;
- perversions in nutrition especially
children /chalk, soil, sand/;
- obesity.
Norms of iron intake depending on gender and age:
Children: 1-3 years - 6.9 mg per day
3-11 years - 19 mg
11-14 mg - 12 mg
14-18 years - 15 mg
19-50 years old 18 mg
Over 50 years old - 8 mg
Pregnant - 30 mg per day
14-18 years - 11 mg
over 19 years old - 8 mg.
Foods High in Animal Iron
The product's name | |
---|---|
pork liver | 20,2 |
chicken liver | 17,5 |
beef liver | 6,9 |
beef heart | 4,8 |
pork heart | 4,1 |
beef meat | 3,6 |
lamb meat | 3,1 |
pork meat | 1,8 |
chicken's meat | 1,6 |
turkey meat | 1,4 |
oysters | 9,2 |
mussels | 6,7 |
sardines | 2,9 |
black caviar | 2,4 |
chicken yolk | 6,7 |
quail yolk | 3,2 |
beef tongue | 4,1 |
pork tongue | 3,2 |
tuna (canned) | 1,4 |
sardines (canned) | 2,9 |
Plant foods high in iron
The product's name | Iron content in mg per 100 g |
---|---|
wheat bran | 11,1 |
buckwheat | 6,7 |
oatmeal | 3,9 |
Rye bread | 3,9 |
soy | 9,7 |
lentils | 11,8 |
spinach | 2,7 |
corn | 2,7 |
peas | 1,5 |
beet | 1,7 |
peanut | 4,6 |
pistachios | 3,9 |
almond | 3,7 |
Walnut | 2,9 |
dogwood | 4,1 |
persimmon | 2,5 |
dried apricots | 3,2 |
dried prunes | 3 |
Garnet | 1 |
apples | 0,1 |
The opinion that the most iron is found in grants and apples is not true. 100 grams of these fruits contain no more than 1 and 2 milligrams of iron. In addition, this iron is of plant origin, and it is absorbed worse.
Table of foods high in iron per 100 grams
Iron (mg) |
Iron (mg) |
||
apricots |
|||
Nuts (almonds, cashews, hazelnuts, peanuts) |
|||
Orange |
|||
Mutton |
Parsley (root) |
||
egg white |
Pork liver |
||
White bread |
Calf's liver |
||
Tomatoes |
|||
Cowberry |
Beef kidneys |
||
Grape |
Wheat flour |
||
Beef |
|||
sea fish |
|||
Mushrooms fresh |
|||
dried mushrooms |
|||
Breast milk |
|||
Mackerel |
|||
dried pear |
|||
Butter |
|||
Caviar caviar |
Black currant |
||
turkey meat |
|||
Veal |
|||
sea cabbage |
|||
Cauliflower |
|||
Potato |
|||
Strawberry |
Pumpkin seeds |
||
oatmeal |
Rye bread |
||
Gooseberry |
wheat bread |
||
Corn |
|||
Prunes |
|||
Lentils |
|||
Pasta |
Rose hip |
||
Semolina |
|||
cow's milk |
|||
Egg yolk |
|||
beef tongue |
|||
Mandarin |
Dried apples |
||
Beef brains |
Chicken egg |
What threatens the lack of iron in the body
Constant feeling of tiredness, weakness and headaches may indicate anemia. Most often, along with a calcium deficiency in the body, there is a lack of iron. Since most of it is in red blood cells, which only live for 120 days, iron stores need to be replenished all the time. This is especially important for women who lose twice as much of this element within a month as men.
The body absorbs only 8% of the iron contained in food or tablets. IRON may be low if: you drink a lot of coffee or tea; - you take aspirin, polopyrine for a long time; - the body lacks vitamin C, copper, manganese, cobalt, which facilitate its absorption from digestive tract.
Of the 716 girls selected for research, 112 showed iron deficiency in the body. He has not yet reached the level where you can talk about anemia. A series of trials at the Johns Hopkins Children's Center in Baltimore
showed that those girls who were given 260 mg of iron per day (in tablets) improved their results in concentration and memorization of words. The choice of girls for research is explained by the fact that they
suffer from iron deficiency during puberty.
Iron supplements should not be taken in unlimited quantities. This can cause damage to the digestive tract or even poisoning the body. Do not give iron to children or take it during pregnancy without consulting a doctor. But a diet enriched with iron is absolutely safe. Never causes signs of poisoning in adults and healthy children. The richest in iron are liver, kidneys, meat, cereals, beans, oatmeal, egg yolks, dried apricots, nuts, spinach, nettle leaves.
Nika Sestrinskaya - especially for the site fotodiet.ru
Red meat is rich in iron
Iron is the central part of hemoglobin, the protein that carries oxygen from the lungs to the rest of the body. Iron deficiency is the main cause of iron deficiency anemia and is especially common in young women and children. At the same time, the supply of oxygen to the cells of the body is limited, which does not allow them to function normally and leads to muscle fatigue, lethargy, and a decrease in immunity. On the other hand, excess iron causes intoxication, which can lead to various complications and even death. Iron is usually absorbed from food, but can also be obtained in the form of dietary supplements. Combination iron rich foods, such as meat, vegetables, fruits and whole grains, will help meet your daily requirement for this element and maintain healthy levels of iron in the body.
What foods contain iron
There are two types of dietary iron – heme and non-heme. Heme iron is found in animal sources, including red meat, chicken, and fish, while non-heme iron is found in fruits and vegetables. The body absorbs animal iron more efficiently than the plant form of iron - heme iron is absorbed from 15 to 35%, non-heme - from 2 to 20%.
The recommended intake of iron depends on age and gender and is for men aged 14 to 18 years - 11 mg per day, over 19 - 8 mg, for women from 14 to 18 years - 15 mg, from 19 to 50 - 18 mg , over 50 - 8 mg. Since a vegetarian diet contains only non-heme iron, the recommended daily intake of iron for vegetarians is 1.8 times higher. The upper limit of iron intake for healthy people is 45 mg per day.
Meat and seafood
Lean red meats such as beef and lamb and organ meats such as liver are very good sources of iron. And the darker the meat, the more iron it contains. So veal liver contains 14 mg of iron per 100 g, pork - 12, chicken - 8.6, beef - 5.7. This is followed by beef (3.2), lamb (2.3), turkey (1.8) and pork (1.5). Dark chicken meat contains 1.4 mg of iron, light - 1 mg.
Seafood, especially shellfish, is also rich in iron. Mussels contain 6.8 mg of iron per 100 g, oysters - 5.7, sardines (canned) - 2.9, shrimp - 1.7, tuna (canned) - 1.4.
Dried fruits such as dried apricots (4.7 mg), prunes (3.9) and raisins (3.3) also supply the body with iron. Dried peaches (3) and dates (2.2) also contain iron.
Bread and cereals
Rye bread contains 3.9 mg of iron per 100 g, bread made from wholemeal flour - 2.5. Eating cereals also enriches the diet with iron. So wheat bran contains 10.6 mg of iron, buckwheat - 7.8, oatmeal - 3.6, corn and millet - 2.7 each.
Vitamin C significantly increases the absorption of vegetable iron. Therefore, if you need to increase your iron intake, be sure to drink and eat foods containing this vitamin. In addition, vitamin C is found in many iron-rich fruits and vegetables. Animal iron also greatly enhances plant iron absorption, so eating meat and fish along with iron-rich vegetables will add iron to your diet.
Substances such as polyphenols, phytates, and those found in coffee, tea, cola, chocolate, grape juice, red wine, dairy products, and whole grains reduce iron absorption. Therefore, you should try to avoid these substances along with iron-rich foods if you need to increase your iron intake.
Cooking in iron is in a good way increasing the amount of iron in foods. This is especially true for the preparation of acidic foods in, the iron content in such foods can increase 30 times.
Anemia is a disease that is being diagnosed today every seventh inhabitant of our country. At the same time, many do not even suspect that they have this problem, writing off the symptoms that appear as ordinary fatigue from everyday and work problems.
Indeed, anemia can easily be confused with physical and emotional fatigue, but in fact it is most often itself a symptom of some other disease.
Anemia is characterized by a decrease in hemoglobin, a decrease in the number of red blood cells, and the development of oxygen starvation of the blood. And one of the main roles in the development of anemia is played by malnutrition, for example, frequent meals with junk food and a lack of vitamins, micro- and macroelements in the meals consumed.
What is iron deficiency anemia, and what role does hemoglobin play in the blood?
There are several types of anemia:
- scarce- occurs with a lack of vitamins, micro- and macroelements (most often iron), which play an important role in hematopoiesis.
- Hemolytic- destruction, gluing of red blood cells due to serious poisoning with chemicals (poisons), genetic diseases, frequent severe stress, exposure to very low temperatures and other factors.
- sickle cell- mutation of erythrocytes, the acquisition of irregularly shaped blood cells. This species is classified as a hereditary disease.
- Hypo- and aplastic- a severe type of anemia associated with impaired hematopoiesis in the bone marrow.
- Acute and chronic posthemorrhagic- the result of large blood loss (wounds, bleeding).
Iron deficiency anemia (lack of iron)- the most common type of anemia in our region, and a general blood test will help to diagnose it, where the hemoglobin level will be indicated.
It is the iron-containing protein hemoglobin that transports oxygen through the blood to organs and tissues in the human and animal body. If the level of hemoglobin decreases, malnutrition of the cells occurs, resulting in oxygen starvation.
On a note!
There are generally accepted indicators of the norm of hemoglobin:
- For women– from 120 to 140 g/l, for men– from 130 to 160 g/l.
- Children's norm hemoglobin depends on the age of the child. For example, in a newborn baby who is only 1-3 days old, hemoglobin normally ranges from 145 to 225 g / l, at the age of 3-6 months - from 95 to 135 g / l. Then, from 1 year to adulthood, the hemoglobin rate gradually increases and becomes the same as in adults.
- For pregnant in women, the norm of hemoglobin in the blood is from 110 to 140 g / l, that is, it can be lowered from the very early stages, since intrauterine growth of the fetus is always a rapid consumption of iron reserves and folic acid.
Causes and symptoms of anemia
Let's find out why iron deficiency anemia occurs, and how to eat right to increase the level of iron in the blood.
As a result of these and many other reasons, symptoms of anemia begin to appear, similar to ordinary daily fatigue.
Iron rich foods list
To get rid of iron deficiency anemia, eating the right foods rich in iron will help.
List of foods rich in iron
Animal origin:
- Fish.
- Cream.
- Butter.
- Offal - liver, heart, tongue, kidneys.
Plant origin:
- Cereals - buckwheat, legumes.
- Vegetables - tomatoes, beets, potatoes, herbs, carrots, bell peppers.
- Fruits - pomegranate, pear, currant, apple, plums, apricots, quince, persimmon.
- Berries - currants, blueberries, strawberries, strawberries.
- Mushrooms.
The drinks:
- Plum juice.
- Tea with honey and lemon.
- Grape and apple juice.
- Tomato juice.
- Carrot juice.
- Beet juice.
Iron content in foods (per 100 g):
- 72 mg - Beans
- 51 mg - Hazelnuts
- 45 mg - Oatmeal
- 37 mg - Skimmed milk cheese
- 31 mg - Buckwheat
- 29.7 mg - Pork liver
- 20 mg - Peas
- 19 mg - Brewer's yeast
- 16 mg – Seaweed
- 15 mg - Apples (dried fruits)
- 12 mg - Dried apricots
- 9 mg - Blueberries
- 9 mg - Beef liver
- 6.3 mg - Heart
- 5 mg - Beef tongue
It is possible and necessary to fight iron deficiency anemia not only with the help of drugs. Very effective in this case is a balanced diet - a diet rich in iron, vitamins, trace elements.
Interesting to know!
- Per day the human body with food should receive a minimum 20 mg iron.
- Iron is better absorbed in the body, if it is combined with foods rich in vitamin C. For example, you can eat porridge and pomegranate fresh, meat and juice together.
How to increase the level of hemoglobin in a child?
Fighting iron deficiency anemia in children of any age is a must. For example, in infants, a decrease in hemoglobin leads to oxygen starvation of the whole organism, which has a depressing effect on work. nervous system baby, and seriously affects his physical and mental development. As a result, the child may often cry, startle, be irritated.
Parents immediately panic, suspecting the presence of some kind of disease from the field of neurology, but first of all, you should pay attention to the hemoglobin rate in the child's blood.
With a healthy lifestyle of the mother, anemia in babies under the age of 6 months is extremely rare, since the absorption of iron from mother's milk is much higher than from other products.
To cure iron deficiency anemia in infants, it is necessary to balance the mother's diet. If the baby has already introduced complementary foods, then you need to take care of the correct nutrition system. For this, both the nursing mother and the child should consume buckwheat, meat, beets, apples and apple juice, pomegranate juice.
For children older than 3 years, the normalization of nutrition with iron-containing foods is generally not difficult. At this age, you can already eat almost everything, taking into account only individual food intolerance and allergic reactions.
How to eat with anemia for pregnant and lactating women?
During pregnancy, a woman needs to ensure that her body receives as many vitamins, minerals and other useful substances so that they were enough for herself and her unborn baby.
Since iron deficiency provokes a decrease in hemoglobin levels and, accordingly, leads to oxygen starvation, this negatively affects both the mother and the child.
Especially scary is that the risk of slowing down the development of the fetus increases. That is why a pregnant woman needs to seriously monitor her diet. To do this, doctors recommend eating as many iron-containing foods as possible.
Features of the nutrition of expectant mothers:
- Black tea for pregnant women should be replaced with green tea - it promotes better absorption of iron.
- Drinking pomegranate juice to increase hemoglobin should be in small quantities - excessive consumption provokes constipation.
- A nursing mother, like pregnant women, should get enough iron from food, because with breast milk the child will receive it.
- If you have problems, such as diarrhea, discuss your diet with a nutritionist and a doctor - specialists can create a complete menu.
Prevention of anemia in patients diabetes
In diabetic patients, the kidneys are damaged, namely, they produce the hormone erythropoietin. It, in turn, transmits signals to the red bone marrow, which already produces red blood cells. In sugar nephropathy, the cells that produce erythropoietin die, leading to kidney failure and anemia.
Unfortunately, anemia is very common in diabetic patients. But it can also be cured only by taking medications containing erythropoietin, in combination with a balanced diet rich in vitamins and microelements.
To prevent anemia in diabetic patients, a diet high in iron and folic acid should be followed. To do this, eat buckwheat, legumes, vegetables, vegetable juices, persimmons, pomegranates.
Recipes to increase the level of hemoglobin in the blood
There are many recipes that help increase hemoglobin in the blood.
We will focus today on the most effective:
- We take half a kilogram of raisins, dried apricots, walnuts and prunes, as well as one lemon. We twist it all through a meat grinder, add about 350 g of honey. The resulting mixture is placed in a tray or jar and consumed before meals, 2 tablespoons 3 times a day.
- We prepare daily beet-carrot juice with honey. To do this, we need 50 g of beet juice, 100 g of carrot juice and 1 tablespoon of honey. All ingredients are thoroughly mixed, and a delicious sweet drink is obtained. It is recommended to consume such juice in the first half of the day for better absorption of the vitamins contained in it.
- Half a glass apple juice must be mixed with the same amount of cranberry juice. We supplement the resulting drink with 1 tablespoon of beetroot juice - and the juice rich in iron is ready! It is recommended to drink it at least 4-5 times a week.
- Grind a glass of walnuts and half a glass of raw buckwheat with a coffee grinder to a state of flour. Add 100 g of honey and mix thoroughly. The resulting mixture should be consumed 1 tablespoon 3 times a day before meals.
- The easiest recipe that quickly increases hemoglobin is a drink consisting of equal parts of natural apple, carrot, pomegranate, beet and grape juices. Sweets can be added to the drink with 1-2 tablespoons of honey.
Forbidden foods for anemia: what to do to increase the absorption of iron?
Proper nutrition involves more than just eating iron-rich foods. It is also important to remember that there are a number of foods and drinks that slow down the absorption of iron. In principle, if you do not have allergies, you can eat almost everything, but when it comes to the absorption of iron, it is still better to refuse some foods.
The absorption of iron is slowed down by:
- Flour products
- Caffeinated carbonated drinks
- Conservation
- Vinegar
- Alcohol
- Foods rich in calcium
It is important to know! Strong alcoholic drinks and their various surrogate substitutes provoke the development of a syndrome of impaired blood clotting. They are also harmful to a healthy person, and extremely dangerous for a patient with iron deficiency anemia.
What can be done to improve iron absorption?
There are also a number of rules that contribute to better absorption of iron from foods:
- Try to combine vegetables with meat and liver. Vegetables, especially beets and carrots, are able to start the process of regeneration of iron contained in meat.
- Vitamin C speeds up the absorption of iron, so it is advisable to eat them together. For example, buckwheat with meat or vegetables with fish can be washed down with orange juice.
- Honey improves the absorption of iron. Doctors recommend consuming 50-70 g of this sweet daily. It will not only help to cope with anemia, but also strengthen the protective properties of the body as a whole.
- Pear accelerates the process of restoring the normal concentration of hemoglobin in the blood. Doctors often recommend eating pears for anemic patients, especially if medical treatment is ineffective.
All these simple rules significantly improve the process of absorption of iron by the body and help to get rid of iron deficiency anemia as soon as possible.
Menu for 7 days
When compiling a menu for the prevention and treatment of iron deficiency anemia, use the lists of allowed foods, and also take into account individual tolerance.
Day 1:
Breakfast. Buckwheat porridge and tomato juice.
Dinner., a piece of boiled meat, pomegranate juice.
Dinner. Vegetable salad, berries.
Day 2:
Breakfast. Omelet with a piece of boiled meat or steamed fish.
Dinner. Bean puree, baked meat, beet-carrot juice.
Dinner .
Buckwheat with beef liver, pomegranate.
Day 3:
Breakfast. Oatmeal with berries, green tea.
Dinner. Vegetable soup with chicken breast, carrot juice.
Dinner. Rice and baked fish, grape-apple juice.
Day 4:
Breakfast. Muesli and pomegranate juice.
Dinner. Pea soup with meat and tomato juice.
Dinner. Buckwheat with offal, vegetable juice.
Day 5:
Breakfast. with berries, fresh
Dinner. Offal soup, green tea.
Dinner. Mashed potatoes with meat, tomato juice.
Day 6:
Breakfast. Buckwheat with raisins, green tea.
Dinner. Vegetable stew, beef liver, carrot juice.
Dinner. Mashed potatoes, stew, fresh vegetable salad, pomegranate juice.
Day 7:
Breakfast. Muesli and green tea.
Dinner. Stewed vegetables, meat, pomegranate juice.
Dinner. Rice porrige with fish and fresh vegetable salad, grape-apple juice.
As you can see, nutrition with iron deficiency anemia can be not only rich, but also tasty. Follow the recommendations of nutritionists - and you will forget about such an unpleasant illness as anemia!