Iron is a vital mineral for the body that is responsible for important tasks such as transporting oxygen throughout the body.. In fact, iron is an essential substance for making red blood cells that prevents anemia in the body.. The body alone cannot provide the iron needed to make blood cells.. Therefore, to meet our daily need for this food, we must use foods containing iron..

When the amount of iron in the body is low, a person experiences anemia and a wide range of symptoms related to it, such as extreme fatigue.... If you also have questions about which foods contain iron, join us in this article from the GCORP LLC magazine to introduce you to the best foods that contain iron.. blood.

Why should we consume foods containing iron?

The body needs iron for growth and better functioning.... Iron is necessary for the production of hemoglobin (a protein found in red blood cells), which is the main part of the blood and is necessary for carrying oxygen from the lungs to other organs of the body.... Iron also plays a role in many metabolic processes such as energy production and better functioning of the immune system..

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Men should consume an average of 8 mg and women 18 mg of iron per day before menopause... otherwise the body will suffer from iron deficiency and you will experience symptoms such as fatigue, weakness, lack of concentration and decreased mental performance.... Therefore, by consuming foods containing iron, whose rich sources are introduced in the rest of this article, you can help maintain general health, increase energy levels, and improve your physical and mental performance.

What is the body's daily need for iron based on age?

Iron is an important element in blood hemoglobin, and its presence in the body is necessary to carry oxygen, produce energy, develop the brain, produce hormones and cells....Many people around the world suffer from anemia due to iron deficiency, which can be solved to some extent by knowing the amount of iron the body needs daily and proper nutrition.

The amount of iron needed by the body during the day based on age includes the following:

• From birth to 6 months: 0.27 mg From seven to 12 months: 11 mg
• From one to three years old: seven milligrams
• From four to eight years old: 10 mg
From 9 to 13 years: eight milligrams From 14 to 18 years: 15 mg for girls and 11 mg for boys From 19 to 50 years: 18 mg for women and 8 mg for men
• Pregnant women 27 mg
• Nursing women 9 mg

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You can include iron-containing foods in the diet plan of children and adults according to the amount of iron required at different ages. Of course, it is better to use the online advice of a GCORP LLC nutritionist to properly manage the consumption of iron-rich and hematopoietic foods.

List of foods containing iron

Fortunately, iron is found in many foods, and by including them in your daily diet, you can compensate for the lack of this vital nutrient in the body... The best natural and food sources of iron include the following:

1- Spinach

Although spinach has very few calories, it has many benefits... This vegetable is a rich source of vitamin C, which helps to absorb iron... About 100 grams of spinach contains 2.7 mg of iron, which does not cause digestive problems.... For this reason, spinach can be considered one of the best iron-containing foods for pregnant women.

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2- Heart and liver

Another food containing a lot of iron, which is recommended in case of deficiency of this substance in the body, is heart and liver. Each 100 grams of heart and liver of the cow contains 6.5 mg of iron and is rich in protein. This substance is also considered the best source of choline, which the body needs to maintain liver health

3- Legumes

Beans, peas, lentils and soybeans are a good source of iron that can provide about 37% of the body's daily need for iron.. because 86 grams (about half a cup) of cooked beans has about 1.8 mg of iron..

On the other hand, legumes help to reduce inflammation in the body of diabetics, lose weight, and prevent heart attacks. To better absorb the iron in legumes, you can consume them with foods containing vitamin C, such as tomatoes, citrus fruits, or vegetables.

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4- Red meat

About 100 grams of minced beef contains 2.7 mg of iron.. Experts believe that people who regularly consume red meat, fish and chicken are less prone to iron deficiency... In fact, red meat is the easiest source of iron and can be considered one of the best iron-containing foods for children.

5- Pumpkin seeds

Pumpkin seeds are one of the iron-containing foods and hematopoietic plants that, in addition to providing iron needed by the body, help control diabetes, relieve fatigue, and reduce the risk of insulin resistance. Each 28 grams of pumpkin seeds contain 2.5 mg of iron and are considered a good source of magnesium for the body.

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6- Quinoa

Quinoa is another iron-rich food for adults that does not contain gluten and does not cause problems for people with gluten intolerance.... This substance, which is included in the category of whole grains and iron, has a relatively high protein and due to its antioxidant properties, it prevents the damage of body cells due to free radicals.

7- Fruits

The fruits that we introduce below are a good natural source of iron needed by the body:

• Apricot
• Grapes
• Strawberry
• Watermelon
• Plum
• Figure

8-fish

Another one of the best iron-rich foods for pregnant women, children, and other adults is fish.. Fish, especially tuna, is a rich source of iron, and 85 grams of it provides about 8% of the body's need for this nutrient.... On the other hand, omega-3 found in fish is a very healthy fat that plays an important role in the health, growth and health of the heart, immune system, heart and immune system.. development.

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9- Broccoli

If you are looking for foods that contain iron, broccoli is one of them... 156 grams (about one cup) of cooked broccoli contains one milligram of iron and is considered one of the most nutritious foods because of its high folate, fiber and vitamin K content.

10- dark chocolate

Researchers believe that in addition to being a rich source of antioxidants, dark chocolate is one of the foods rich in iron. In fact, 30 grams of dark chocolate can provide about 18% of the body's daily need for iron, magnesium, copper and manganese.

Table of iron content in food

To know iron-rich foods, we have checked the amount of iron in different foods in the table below:

A brief look at foods containing iron

The body alone is not able to provide the iron needed for energy production, growth and healthy physical development.... You can help supply this nutrient to the body by consuming foods containing iron such as fruits, vegetables, legumes, red meat, fish, dark chocolate, etc. and prevent the effects of its deficiency such as fatigue..

In this article from GCORP LLC magazine, we have introduced you the list of foods containing iron and the table of iron in food in detail, but if you still have doubts about how to consume food sources rich in iron, it is better to consult a nutritionist online.

For this purpose, it is enough to go to the website GCORP LLC and make an appointment through the online appointment system of this collection for face-to-face consultation or online consultation by phone, SMS and video with the best specialist doctors, including nutritionists.

Frequently Asked Questions

Sources: healthline | mayoclinic