12 Affordable Foods High in Iron: List

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Iron deficiency anemia - according to statistics, every fifth person on the planet suffers from it. You can improve the situation by eating foods containing iron in large quantities.

Do you notice that at the end of the working day you become more tired than usual, often feel weak, suffer from headaches or dizziness? Get tested quickly to check your blood - it is likely that you have anemia. If these symptoms do not bother you, do not relax, you are not immune.

For the normal functioning of the body and in particular the circulatory system, iron levels need to be maintained by everyone. Take a closer look at your diet and include foods containing iron in your diet. Why does our body need it? Iron is involved in many important processes, but the most important one is the transport of oxygen to tissues, in other words, it helps the body absorb things without which it simply cannot exist. Transportation occurs with the help of hemoglobin - the most important element of blood, which delivers oxygen to cells, taking carbon dioxide from them. In addition, iron is directly involved in the formation of DNA, which also has a positive effect on human health.

What foods contain a lot of iron? We present to your attention a dozen record holders.

Seeds

100 g = up to 100% daily value of iron

Seeds are the most powerful source of iron. One handful of sesame seeds or raw pumpkin seeds contains your full daily requirement, or more! Therefore, it is important to use them in moderation, otherwise, instead of an iron deficiency, you can get an excess, and this is not the most pleasant purchase. Sunflower seeds also contain a lot of iron, up to 50% of the daily value.

Other Important Recommendations

At the same time, the diet should contain other food groups, among which, first of all, it is worth noting the following:

fresh seasonal fruits - apples, mangoes, bananas, feijoas, citrus fruits, pineapples, red grapes;
vegetables - beets, tomatoes, turnips, pumpkin, zucchini;
greens, salads;
porridge - buckwheat, rice, millet, oatmeal;
oils - flaxseed, olive, sesame;
liver - cod liver, pork, beef, chicken and turkey.

In general, your diet must be formed taking into account the individual characteristics of the body and in accordance with the recommendations of the supervising general practitioner. In some cases, it is advisable to include the diet in a limited dosage and for medicinal purposes, dry red wine, cognac and black natural coffee.

In addition, it is extremely important for the health of the entire body to lead a healthy lifestyle. By and large, this concept is based on not so complicated things:

try to choose housing in a place with a clean environment;
get rid of the habit of being nervous about any reason and experiencing stress;
maintain a sleep schedule;
drink enough clean water;
to refuse from bad habits;
spend time walking in the fresh air and playing sports.

Buckwheat

100 g = up to 50% of the daily iron requirement Buckwheat porridge is a champion in iron content. It costs little, is sold everywhere, is easy to prepare and is generally very useful. If you want to increase your iron levels, avoid buckwheat with milk and do not consume it with dairy products. They are rich in calcium, but it is not friendly with iron, and when used together, both of them are poorly absorbed. Those who are ready to experiment can try green, unroasted buckwheat or cook it 50/50 with regular buckwheat. It contains even more iron!

Anemia (or, more simply, anemia) is a decrease in the number of oxygen-carrying red blood cells (erythrocytes) or a decrease in the amount of the key oxygen-carrying protein (hemoglobin) below a certain value.

List of 20 products to increase it

The body must receive all micronutrients in sufficient quantities, including minerals, vitamins, and metals. All these elements directly or indirectly affect the hematopoietic function, which needs to be stimulated (hemoglobin is produced in the bone marrow, like red blood cells, platelets, and leukocytes). So, here is a list of the 20 most effective products.

Liver

Any liver is useful for hemoglobin. Beef, chicken, pork will do. Moreover, it is particularly rare (rare), since in this case most of the micronutrients are preserved.

The liver contains B-group vitamins, iron (6.9 mg per 100 grams), and iodine - all this helps to increase hemoglobin levels.

Meat

The basis of any meat is a wide range of proteins and essential amino acids, which react with iron, thereby forming hemoglobin molecules.

More effective types of meat in this regard are rabbit, pork, and beef. But, again, the meat should be subjected to minimal heat treatment, ideally steamed.

Buckwheat

Almost all grains reduce the bioavailability of iron. The only exception is buckwheat, which acts exactly the opposite.

In addition, buckwheat also contains iron (almost 7 mg per 100 grams of kernels). That is why it is recommended to use it primarily as complementary food for infants, and not semolina (which contains calcium and, thereby, slows down the production of hemoglobin).

Halva

Halva contains a large amount of iron - almost 30 mg per 100 grams of product (and tahini contains even more - up to 50 mg per 100 grams). That is, 50 grams of such dessert provide the daily requirement of iron in the body.

But it’s worth considering that there are practically no B vitamins and ascorbic acid in halva. Therefore, if you include it in the diet, then take care of a sufficient standard of other micronutrients that promote the absorption of iron.

Beet

Contains iron, amino acids, and vitamins that help increase hemoglobin. The peculiarity of table beets is that all micronutrients are retained even during heat treatment.

You can also include beetroot juice in your diet, but you should drink it diluted (1 part juice to 2 parts water).

Pomegranate

Of all the fruits, pomegranate is considered the most beneficial for hemoglobin due to its high content of vitamin B6 .

There is also iron in pomegranate seeds, but in small quantities - only 1 - 1.5 milligrams per 100 grams.

Carrot

To raise hemoglobin, it is better to choose red carrots - they contain the most beta-carotene and vitamin A.

And these microelements help accelerate biochemical reactions using calcium - reducing its “free” level in the blood increases the bioavailability of iron (carrots contain only 0.5 - 0.7 mg per 100 grams).

Dried fruits

The best dried fruits to eat are prunes, raisins, apricots, cherries, cherries, bananas - they contain B vitamins, E, C.

The fact that dried fruits contain a large amount of plant fiber also helps speed up the absorption of iron - this comprehensively normalizes the functioning of the gastrointestinal tract.

Nuts

Walnuts, as well as pistachios, contain a considerable amount of omega-3 and omega-6 unsaturated fatty acids, which accelerate a whole complex of intercellular metabolic processes, including those with iron.

Nuts are considered the most beneficial for young children - they reduce the likelihood of developing pathologies of the nervous system by almost 2 times.

But you should avoid peanuts. It is extremely high in fat, which creates a high load on the gastrointestinal tract and also slows down the absorption of iron.

See 7 nuts that are good for your blood in a separate article.

Fish roe

Both red, black, and yellow caviar are very useful in this regard, as they contain iron (from 6 to 12 mg per 100 grams), as well as omega-3 unsaturated fatty acids. Literally 100 grams of this product per day completely provides the body with all the necessary micronutrients to normalize hemoglobin levels.

And most importantly, this product is easily digestible, so it can be included in the diet if you have chronic diseases of the gastrointestinal tract (when meat or liver are contraindicated).

Honey

The main benefit of honey is that it contains a huge range of minerals (including rare ones that cannot be obtained from other foods), which has a positive effect on the water-salt balance . And this is also an important point in normalizing hemoglobin levels.

This will also help get rid of edema, which often occurs when the load on the cardiovascular system increases (which will certainly happen with a hemoglobin deficiency).

Nutritionists indicate that you need to eat buckwheat or honeydew honey to achieve the desired effect - they have the highest concentration of minerals.

Nettle

Contains a small amount of iron, as well as vitamin B12, which increases its bioavailability for the body .

Doctors recommend including nettle in the diet as a spice (dried) during pregnancy and breastfeeding.

But it is worth remembering that it also stimulates the secretion of gastric juice, which in case of gastritis or peptic ulcer of the stomach and/or duodenum can aggravate the patient’s condition.

Eggs

To increase hemoglobin, you should consume egg yolks - they contain up to 8 mg per 100 grams of iron. And it is better to eat them fresh or soft-boiled.

Fresh chicken eggs can be a source of salmonellosis. But quails also contain iron, but their shells have smaller pores through which infection does not penetrate. Therefore, they are considered safer and are recommended for children to include in their diet.

Fish

Sea fish is rich in omega-3 unsaturated fatty acids. And the fattier it is, the more fatty acids it contains. River fishing is also useful in this regard; carp (mirror), pike and perch are better suited. And among the marine varieties of fish - tuna and salmon.

By the way, eating seaweed is no less useful. It contains iodine, which normalizes the functioning of the endocrine system (which indirectly regulates the production of hemoglobin).

Chocolate

Cocoa powder contains up to 12 mg of iron per 100 grams (depending on the variety and variety). Nutritionists say that you should eat natural dark chocolate. Less useful are milky, white, pink.

And it is advisable to prepare chocolate yourself at home without adding butter (as it reduces the bioavailability of iron).

Chocolate also stimulates metabolic processes between cells by stimulating the production of endorphins. But you should not abuse this property, since the body tends to increase the need for the same serotonin. That is, over time, addiction and a kind of dependence develop.

Rose hip

Among berries, rose hips are the largest source of ascorbic acid, which is used in biochemical processes involving iron.

It is better to consume rose hips in the form of a decoction (50 grams of fresh or dried berries per 300 milliliters of boiling water) or jelly.

Although rose hips contain a large amount of vitamin C, it does not irritate the mucous membrane of the stomach and esophagus, so these berries can be included in the diet for chronic diseases of the gastrointestinal tract.

Currant

Contains slightly less ascorbic acid than rose hips. It is better to use black currants - they contain less tannin than red ones (tannin is a tannin and slows down the production of hemoglobin).

No less useful are currant leaves, from which you can prepare aromatic and tasty tea. Its use is also an excellent prevention of immunodeficiency.

Strawberry

Strawberries are rich in vitamin C and also contain a small amount of iron (from 0.2 to 1 mg per 100 grams, depending on the variety and growing method).

Just eat whole strawberries either with sugar or honey, but not with sour cream, yogurt or cream.

Turmeric

Of the spices, turmeric contains the most iron - about 35-50 mg per 100 grams. And most importantly, it is great for preparing almost any dish, even some desserts.

During pregnancy, turmeric should not be abused, as it can provoke smooth muscle spasms. In critical cases, this will even lead to premature birth. Doctors in most cases warn about this.

Parsley

Of the iron-containing greens, parsley is the healthiest. But it should be consumed fresh, so it is better to add it to salads rather than to soups. Contains about 2 mg of iron per 100 grams.

Parsley root is no less useful. It is also used as a spice.

Also check out the product table:

Dark chocolate

100 g = up to 25% of the daily value of iron Chocolate lovers can breathe a sigh of relief - their favorite product is not only tasty, but also healthy. True, we are not talking about milk, but about dark chocolate - in addition to iron, you can also find up to 56% and 15% of the daily value of copper and magnesium. However, its benefits don’t stop there—chocolate also has a beneficial effect on cholesterol and can reduce the risk of heart attacks and strokes. In order to get the maximum benefit from chocolate, nutritionists advise consuming a product with at least 70 percent cocoa content.

Daily iron intake

Women aged 19–50 need iron the most. They need to receive at least 18 mg of microelement per day. During pregnancy, the need for it increases to 27 mg. Adolescents 14–18 years old also require increased iron levels: girls - 15 mg, boys - 11 mg. The average daily iron intake for adult men and older adults of both sexes is 8 mg. It increases significantly with intense sports, regular heavy physical activity and heavy menstruation.

Tofu

100g = up to 19% DV of iron Soybean curd is prized among plant-based food lovers for its nutritional value—22 grams of protein per 100-gram serving is no joke. In addition to iron, of which there is also a lot, tofu also contains a number of useful minerals, such as calcium, magnesium and selenium. Another benefit is that tofu contains unique compounds called isoflavones, which improve insulin sensitivity, reduce the risk of cardiovascular disease and relieve menopausal symptoms.

Shellfish

100 g = up to 17% of the daily value of iron However, it’s worth making a reservation right away - mollusks are different from mollusks, not all marine inhabitants of this class are equally rich in iron. Champions are oysters and mussels; 100 g can contain up to 3 mg of iron. Moreover, what is also a plus is that the iron contained in shellfish is absorbed by the human body much more easily than that found in plants. And, of course, don’t forget about protein, which shellfish are also rich in.

Advice:
Iron cannot be absorbed properly if your body is deficient in vitamin C and folic acid. Only the lazy don’t know where vitamin C is found. Sorrel and other green leafy vegetables are especially rich in folic acid. Conversely, calcium, polyphenols and phytates contained in tea, coffee, cereals and dairy products impair iron absorption. And they themselves are digested worse. Therefore, try not to mix them and, if possible, have a coffee break or tea party at least an hour after meals.

Fresh juices

Store-bought juices will not be useful in the battle with low hemoglobin; only natural products will be useful. Freshly squeezed drinks are perfectly absorbed and are rich in a huge number of vitamins. During the treatment process, it is worth preparing them two to three times a day and using them immediately after preparation.

Champions for eliminating iron deficiency in the body: carrot, apple, beet juice. Other freshly squeezed foods will also benefit.

Fresh zucchini juice mixed with carrot or potato juice is extremely beneficial. It activates intestinal peristalsis, has a calming effect, and promotes the absorption of iron thanks to potassium, magnesium and vitamin C.
Potato (freshly squeezed) juice helps solve the problem of low hemoglobin. The drink is drunk 30 minutes before a meal; it is enough to take about half a glass 2-3 times a day. Red potatoes are optimal for making juice.
The benefits of pomegranate juice, once popular as a drink that restores iron levels in the body, are disputed by modern medicine. It is believed to cause constipation and a number of other side effects.

Carrot

Carrot juice has long been used to improve hemoglobin synthesis in the body. To restore the process, you need to drink about 2-3 glasses a day, about half an hour before meals (or an hour after meals).

Excellent results will be provided by a drink prepared from freshly squeezed juices of beets, carrots and radishes. To improve the situation with hemoglobin and increase the concentration of iron in the blood, the composition is taken in the amount of 2 tablespoons per day, treatment lasts a month.

In order for carrot juice to be better “perceived” by the body, you should eat sour cream (in a small amount) before drinking it, so the valuable components will be better absorbed.

Beetroot

Beets are a useful product for low hemoglobin, especially effective in the form of freshly squeezed juice. Good results are ensured by consuming a mixture of carrot and beetroot drinks, the recommended proportion is 2:1.

Beetroot juice should not be taken in large quantities due to its increased biological activity. The drink may have an irritating effect on the mucous membranes. Therefore, you should drink it exclusively in combination with soft formulations, not exceeding a dose of half a glass per day (divided into several doses). You should definitely keep the freshly prepared mixture in the refrigerator for 3 hours in an open container.

Apple

Unlike beet and carrot juice, which do not have an attractive taste in their pure form, apple juice is a tasty medicine. To enrich the body with iron, you can use it either alone or in combination with the juice of other vegetables (carrots, beets).

For example, you can prepare a drink by taking a quarter glass of carrot juice, a quarter of beet juice, and half of apple juice. The thoroughly mixed mixture is consumed twice a day.

All of the above products are not only effective tools for increasing hemoglobin, but also preventing problems associated with it. They should be included in the menu of pregnant women and children, if there are no contraindications.

Spinach

100 g = more than 10% daily value of iron

Spinach is present in almost all existing diets, because it contains a lot of vitamins, acids and minerals. Iron is no exception. You can add spinach to salad or use it as an independent side dish for fish or meat. If you don’t like the prospect of chewing leaves, use them in soups and green smoothies, or add a little to your usual sandwich. In general, use all possible methods of disguise, the main thing is that you eat it.

Broccoli

100 g = up to 6% of the daily value of iron The benefit of broccoli is not only its very high iron content, but also, importantly, the presence of vitamin C (112% of the daily value in 100 g of product), which helps the human body absorb iron more efficiently. Broccoli, like its cruciferous counterparts cabbage, Brussels sprouts and cauliflower, contains plant compounds thought to protect against cancer, as well as healthy amounts of vitamin K and folic acid.

More useful materials about proper nutrition can be found in our channel on Yandex.Zen.

Subtleties of increasing hemoglobin

Iron-rich foods are the best way to combat low hemoglobin.

Pomegranate fruits, which have “deposits” of iron, effectively help increase the level of this iron-containing complex protein. The juice made from them is also useful.

Red grape wine is an effective assistant in increasing hemoglobin. However, this drink is prohibited for expectant mothers.

Even a diet menu based on the use of iron-containing dishes does not guarantee success. The production of hemoglobin that occurs in the body depends not only on this substance. You also need to take care of your copper intake.

Pear is a fruit that speeds up the process of restoring healthy levels of iron-containing protein. It is often recommended by doctors for patients suffering from anemia, especially if iron supplements do not produce results.

Honey not only improves the situation with hemoglobin, but also has a restorative effect on the body. It is recommended to eat about 50-70 g of healthy sweets every day.

The absorption of iron will become better if you include foods rich in vitamin C. The best effect is provided by freshly squeezed fruit drinks and citrus fruits. Buckwheat contains folic acid, which activates the process of hematopoiesis. Bananas are recognized as a supplier of vitamin B6, without which hemoglobin cannot be normalized.

There are also a number of long-acting drugs:

heferol;
ferrogrademet;
ferrograd;
irovit;
sorbifer durules;
fefol;
Tardiferon-retard.

Drugs that are effective for a short period of time are ferrous gluconate, ferrous fumarate, ferrous sulfate.

Traditional medicine offers its own methods of combating low hemoglobin.

The following recipes will be useful:

Raisins, prunes, dried apricots and walnuts are taken in equal quantities and mixed thoroughly. The resulting mixture is processed using a meat grinder and supplemented with a small amount of honey. Every day you need to consume this sweet dish in the amount of 6 tablespoons.
Freshly squeezed carrot juice is effective in increasing hemoglobin; 300-400 ml per day will benefit the body. Beetroot juice is mixed with honey in equal proportions, the mixture is consumed in the amount of 2 tablespoons three times a day.
Red clover helps normalize the substance. 4 heads of the plant are dissolved in boiling water and infused for half an hour. Treatment lasts for a month, the mixture is consumed half a glass three times a day, preferably taken before meals.
“Compote” made from fresh juices mixed in equal (100 g) parts effectively helps increase hemoglobin. Necessary juices: apple, carrot, beetroot, pomegranate. You should add 50 g of honey, consume 2 spoons three times a day.
Blue blackberry (2 parts leaves), mixed with white clasp grass (2 parts), St. John's wort grass (3 parts). Take a tablespoon of the resulting composition and pour it with a glass of boiled water. Infuse the mixture for three hours, take a spoon three times a day for 30 days.