Iron is an important element for the health of the body and its deficiency can cause many problems for a person’s health. Therefore, knowing the dietary sources of iron and their consumption is particularly important. Iron is a nutrient whose blood bioavailability is low, that is, the small intestine cannot easily absorb large amounts of iron, and this reduces the availability of iron for use in the body, and the possibility of iron deficiency increases. It depends on several factors, including the source of iron, other components of the diet, the health of the digestive system, the use of drugs or supplements, and the presence of iron enhancers such as vitamin C. Calcium can slow down the absorption of both iron and non-heme.
Knowing food sources of iron
There are two types of iron in the diet: heme iron and non-heme iron. Animal foods such as meat and seafood also contain iron. Iron is easily absorbed by the body. Non-heme iron found in plants is absorbed by the body through several steps. Plant sources of iron include beans, nuts, soybeans, vegetables, and fortified cereals. Iron absorption from animal sources is up to 40% and this number is about 2 to 20% for plant sources. For this reason, the daily requirement of iron intake for vegetarians is 1.8 times higher than that of people who use meat to absorb iron. Eating foods rich in vitamin C along with other sources of iron can dramatically increase iron absorption. Dates fruit are rich in iron. Pengedar Kurma Selangor can help you with anemia.
The best food sources of iron
Canned foods: 85 grams of canned foods provide 26 milligrams of iron.
Dry, plain and fortified barley: 100 grams of barley provides 24.72 mg of iron.
White Beans: One cup of white beans contains 21.09 mg of iron.
Dark chocolate (containing 45 to 69% cocoa): 1 piece of dark chocolate contains 12.99 mg of iron.
Cooked oysters: 85 grams of cooked oysters contain 7.82 mg of iron.
Cooked spinach: One cup of cooked spinach contains 6.43 milligrams of iron.
Calf liver: 85 grams of calf liver contains 4.17 mg of iron.
Cooked lentils: Half a cup of cooked lentils contains 3.3 milligrams of iron.
Soy Cheese: Half a cup of soy cheese contains 2.03 mg of iron.
Cooked chickpeas: Half a cup of cooked chickpeas contains 2.37 milligrams of iron.
Tomato paste: Half a cup of tomato paste contains 1.7 mg of iron.
Low-fat minced meat: 85 grams of this meat contains 2.07 mg of iron.
Medium Baked Potato: A baked potato contains 1.87 mg of iron.
Cashews: 85 grams of cashews contain 2 milligrams of iron.