Iron in body: Which foods everyone should eat to prevent anemia

Which foods contain iron

Iron is a mineral whose importance to the human body is hard to overstate. It is a key component of hemoglobin, a special protein in red blood cells (erythrocytes).

Heme iron is found in red meat, offal, including liver, tongue, heart, poultry, and shellfish.

Non-heme iron sources include nuts, legumes, buckwheat, prunes, apricots, and leafy greens.

According to a nutritionist, heme iron is absorbed much more effectively. When consuming animal-based products, the body absorbs about 20-30% of the iron, while only about 1.7% of the iron from spinach is absorbed.

What blocks iron absorption

Foods that block iron absorption include:

• Coffee
• Black and green tea
• Milk
• Eggs
• Chocolate
• Cereals
• Nuts (due to their phytic acid content. Therefore, it is recommended to soak nuts in water before consumption).

Improve Iron Absorption:

• Vitamin C, abundant in citrus fruits
• Bell peppers, tomatoes, strawberries
• Broccoli, leafy greens
• Beta-carotene (apricots, peaches, carrots, pumpkin, green onions, spinach, lettuce)
• Peppers
• Folate and organic acids, some amino acids (cysteine, methionine).

Additionally, iron levels can be affected by the following conditions:

• Gastrointestinal diseases
• Use of certain medications: calcium, zinc, antacids, proton pump inhibitors, tetracycline antibiotics
• Increased iron needs (pregnancy, lactation, childhood)
• Blood loss
• Parasitic infections
• Chronic diseases
• Obesity.

It is important to consult a doctor if the cause of iron deficiency is a disease.

Iron-rich foods are especially necessary for blood donors, athletes, women of reproductive age, pregnant women, and breastfeeding women. Those who follow vegan or vegetarian diets, due to the absence of animal products, should consume iron-rich vegetables and grains or supplement their diet with appropriate dietary supplements.

It is important to note that iron deficiency or poor absorption, such as in cases of insufficient gastric secretion or intestinal diseases, can lead to anemia.

Approximately 40-60% of anemia cases are caused by iron deficiency in the diet.

Earlier, we discussed whether it's necessary to take a break from vitamin D supplements in the summer and which foods are the richest in vitamin D.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.