Foods high in iron: where to get them?

Another element we have focused on in our "series" of foods high in important nutrients is iron. This is an ingredient that our body needs for proper functioning, mental and physical well-being and to fight off a number of health problems. Iron is deficient in many of us, whether we exercise and work out regularly or not. We should therefore supplement it regularly. Feeling the symptoms of a deficiency is a state of emergency when our body is already crying out for help.

How do we know if we are deficient in iron?

If there is a deficiency of iron in our body, we may experience both physical and psychological difficulties. Iron deficiency is most often manifested by pallor, fatigue and general weakness, swallowing problems, reduced concentration, as well as headaches or swollen limbs. People with iron deficiency often suffer from cold sores and aphthae, or at least cracked corners. The symptoms can also include lack of concentration and irritability, in short, a general feeling of being mentally unwell.

How does iron work in our bodies and why do we need it?

As we mentioned above, iron deficiency can make us feel unwell in many ways. This is because iron is a component of haemoglobin, the blood colour. It carries oxygen through it and thus oxygenates all our cells and tissues. If we are deficient in it, there is also insufficient oxygenation, which causes health complications. It is important not only for the oxygenation of tissues and cells, but also for their growth and for the growth of muscles and the proper functioning of the heart.
If we have enough iron in our body, oxygenation works properly and so does the nervous system and memory. We are also betterable to concentrate. At the same time, we have a higher resistance to illness and if we get a cold, for example, our body will cope better.
Having enough iron in our bodies helps us to overcome fatigue, we are less likely to become exhausted and generally feel healthier. We are not pale and we are well oxygenated. This is also related to the transfer of electrons in the respiratory chain, which gives us energy. Iron is therefore important to our bodies for many reasons.

Recommended daily allowance of iron

Whether you are anaemic, permanently iron deficient - e.g. or you have suffered a major blood loss - e.g. through injury, surgery, childbirth, etc, it is necessary to supplement iron. This can be done by improving your diet and including iron-rich foods. However, in the case of a single blood loss and thus iron loss, it is always a good idea to add supplements to the diet. We will write about this below.
The recommended daily dose of iron varies according to our age. Children under 10 years of age should take about 7 to 10 mg of iron daily. Adolescents should increase it to 12 to 15 mg. Men should take 8 to 10 mg daily and women should take 15 to 18 mg daily. This is related to the regular monthly cycle, hormones and other criteria that affect iron absorption or blood loss. In pregnancy, women should increase their iron intake to 20 to 30 mg per day.

How is iron in food absorbed into our bodies?

Even if we include a diet rich in magnesium in our diet, we need to remember that we can never absorb as much magnesium as the food actually contains. According to nutritionist, Ing. Hana Střítecká, PhD., only about 10 - 15% of the required dose contained in food is absorbed into our body. You can learn more about this in the article Iron in Food, where she is interviewed.

Iron in food is mainly found in meat, and red meat at that. Beef and lamb are ideal, and then tripe. However, not all of us eat meat, or we avoid tripe. It is therefore advisable to supplement iron in other ways. Leaving aside the dietary supplements, which we will look at below, iron can also be obtained from foods of plant origin. Leafy vegetables and so-called green foods are ideal, but also cereals, legumes, soya, yeast and mushrooms or dried fruit. We will now take a closer look at how much iron these foods contain.

Iron-rich foods

As we mentioned, there can be a problem with foods that absorb iron into our bodies. However, the difference is whether the iron is of animal or plant origin. If it is meat, i.e. food of animal origin, we get so-called heme iron from it. This can be absorbed much better in our bodies than animal iron. We get about 30% of it from food. In contrast, only about 10% of non-heme iron is absorbed from foods of plant origin. The problem with foods of plant origin is the other substances they contain - e.g. phytates, oxalates, oxalates and others. These form 'insoluble complexes' which reduce iron absorption. Our body cannot use all the iron properly. Because of this, it happens, for example, that the iron is not absorbed by the body. Vegans and vegetarians are deficient in iron, even though they have a varied and healthy diet of plant origin, and it is necessary to supplement it in another form, e.g. with food supplements.

Iron absorption is positively influenced by e.g. vitamin C. On the other hand, if you are a frequent consumer of coffee, tea and chocolate, your iron absorption will be lower. Of course, some medications can also affect this.
Our table of iron-rich foods has been compiled by the Centre for Food Composition Database at the Institute of Agricultural Economics and Information. In it, we can see beautifully which foods contain the most iron, whether they are of animal or plant origin.
Dried mushrooms contain the most iron at 69.7 mg per 100 grams of food. That is a really high figure. However, we have to take into account that the absorption rate is around 10% and, in addition, we have to be careful with mushrooms. Excessive consumption can lead to stomach problems.
Of the foods of plant origin, wheat bran and pumpkin and sunflower seeds are also good. These also contain magnesium, fibre and other beneficial substancesso when you eat them in the evening in front of the TV or add them to your diet, for example. You're doing yourself a favour by adding them to your yoghurt for breakfast or a snack. Sesame and flax seeds are also good. In addition to seeds, nuts, most notably hazelnuts and cashews, will also give you iron. Pistachios and almonds follow close behind in iron content. These are also ranked among the foods with the highest source of iron.
Spinach is said to contain a lot of iron and is a great source for supplementing it. Who doesn't know Popeye the Sailor? Only it's not so famous with spinach. In fact, it contains 3.3 mg of iron per 100 grams of food, which is still plenty, but certainly not as much as other foods, especially meat, give us.

Of meats, beef and lamb have the highest iron content. In our table you will find the iron values for 100 grams of beef leg - 4.9 mg. It is also a good idea to include offal in your diet, e.g. Pork liver contains 15.3 mg of iron per 100 grams of food, which is much more than lean meat. Those who like seafood are also doing well for their health. They are full of beneficial substances for the body, including iron. And although it may come as a surprise, eggs also contain iron.
Interestingly, cane sugar contains 4.5 mg of iron. Obviously, we won't be consuming 100 grams of it a day, but if we choose cane sugar instead of regular sugar to sweeten our diet, we'll definitely be doing the right thing.
Legumes are also full of beneficial substances that our body can use. We have listed lentils, which have 5 mg per 100 grams of food, and dried beans as sources of iron. However, tofu is also suitable and can be used as a meat substitute by vegetarians. Also interesting is quinoa, which, in addition to its high iron content, also contains protein with an amino acid spectrum. Moreover, it is gluten-free, so even people who have food restrictions due to gluten allergy can afford to eat it.

Dietary supplements with iron

As you have probably already understood, iron in our body is essential for the proper functioning of and prevent many health complications, from mild to serious, such as anaemia. Even if we try to eat foods rich in iron, we may not be able to replenish enough of it. Especially during difficult times, such as surgery, injury or childbirth, when theWhen there is a high loss of blood and, with it, iron in the body, it is advisable to take a dietary supplement. For women, this can also be the period of menstruation. If you feel any of the difficulties we have mentioned above and feel that your weightiron deficiency, we recommend that in addition to foods with a high iron content, you also take a suitable supplement.

It is possible to overdose on iron, but it is not common. You can tell by intestinal or stomach problems or black stools. If you are not sure that you really need to supplement iron, it is advisable to have a blood test done by a doctor, which will show you exactly what your body is lacking.

Iron supplements are sold in different forms. They can be tablets and capsules, effervescent tablets that you make into a tasty drink, but they are also sold in syrup form. For us, for example, Iron Complex from BrainMax makes perfect sense.