Iron is an essential mineral necessary for the proper functioning of the human body. It is one of the main components of hemoglobin and is essential for the transport of oxygen throughout the body. Iron is also found in some enzymes and proteins in the human body. It is essential for the proper functioning of the immune system and helps in cleansing the liver of toxins. The purpose of this article is to tell you which food contains the most iron, what is needed for better absorption, and what is the daily requirement to maintain a high level of health.

Iron deficiency can lead to the development of iron deficiency anemia, which manifests itself in fatigue, dizziness, apathy, flaky skin, brittle nails. Other symptoms of iron deficiency are headache, low blood pressure, breathing problems, hair loss and brittleness, susceptibility to infections, abdominal pain, and sleep disturbance. But excess of this mineral in the body can lead to the production of free radicals and metabolic disorders, leading to liver and heart damage.

Iron for raising hemoglobin is found in products of animal and plant origin. The non-protein part of hemoglobin (heme iron) is found in meat, fish and poultry and is easily absorbed by the body. It is also found in plant foods. The human body can assimilate up to 30% of heme iron and 2-10% of non-heme iron.

During pregnancy, the amount of blood in a woman's body increases by almost 50%. The body of expectant mothers needs a lot of foods with a high content of iron in order to produce more hemoglobin, and this mineral is also necessary for the growing fetus and placenta, especially in the second and third semester. That is why it is important to get the necessary amount of iron during pregnancy so that both mother and baby are not deprived of oxygen. Iron deficiency in a pregnant woman's body can lead to premature birth and even fetal death. Try to eat a balanced diet and make sure you have enough iron in your diet.

Iron deficiency leads to:

• anemia;
• chronic anemia;
• cough;
• pre-dialysis anemia.

Human health benefits:

• eradicates the feeling of fatigue;
• strengthens the immune system;
• fights infections;
• increases concentration of attention;
• fights insomnia;
• regulates body temperature.

Sources of Iron in Food:

So, which foods are the most iron-rich? We have compiled the most complete overview of all products available in stores. If you are faced with a low level of hemoglobin, then from the list below you can choose food to your taste, enter them into a table or make your own nutrition plan to raise the level of hemoglobin in the blood.

1. Molluscs

Shellfish are considered the richest source of animal iron. Just 85 grams of shellfish contains a whopping 24 mg of iron and 126 calories. They also contain potassium and vitamin B12.

2. Oysters

85 grams of oysters contains 10.5 mg of iron and 117 calories. This superfood is high in vitamin B12. It tastes best when served on half a shell.

3. Beans

Half a cup of kidney beans can cover 10% of your daily iron requirement. Legumes such as white beans, black beans, variegated beans, cow peas, and chickpeas are rich in iron. Black beans are one of the richest sources of molybdenum, a mineral that helps in the elimination of used iron from the body and the normal functioning of enzymes. 1 cup of cow peas provides up to a quarter of your daily iron requirement. White beans increase the body's energy reserves and reduce the risk of heart attacks.

4. Soybeans

Iron-rich foods include soybeans, which are rich in protein, unsaturated fat, fiber, and zinc. 1 cup of cooked soybeans contains half the RDA for iron. Soy bean-based foods like tofu and tempeh are also high in iron, with an 85-gram serving meeting 15% of your daily iron requirement. 100 grams of tempeh contains 2.5 mg of iron, and 100 grams of tofu contains 2.4 mg. Tofu is wonderful because it takes on the aroma of any dish, so it can be safely added to any recipe. Soybeans also contain a lot of vitamin C, which is necessary for the body to absorb iron. Soy bean pods can be added to salads, soups, scrambled eggs, sandwiches, and steamed.

5. Cereals with iron

Barley, buckwheat, millet and quinoa are amazing natural sources of iron. Quinoa contains 3.2 mg of iron and twice as much fiber as other grains. Cereals are best served with vitamin C-rich vegetables such as cabbage, tomatoes, and potatoes to boost iron levels in the body.

6. Nuts

Nuts such as cashews, pine nuts, almonds, hazelnuts, macadamia and Brazil nuts can meet the body's need for iron by 10% of the daily value. Sesame and pine nuts contain the highest amounts of iron in their food group. Nuts are great for quick bites and can be added to any dessert or simply spread over a sandwich as butter.

7. Pumpkin seeds

Eating pumpkin seeds contains about a milligram of iron. Seeds are most useful raw. It is in their raw form that they are able to cover the body's needs for iron by 30%, while dried seeds are only 15%. Studies have shown that pumpkin seeds prevent the formation of gallstones.

8. Lentils

Lentils are nutritious and delicious. Just half a glass contains 4 mg of iron, 115 calories, and 16 grams of protein. Lentils contain insoluble fiber, which makes you feel full for a long time. It is also a good source of magnesium, vitamin B6 and essential amino acids.

9. Meat

The most common product recommended by almost all doctors and nutritionists for raising hemoglobin in the blood is meat. Beef, lamb, pork, and poultry are excellent sources of animal iron. 28 grams of fillet contains 2.9 mg of iron, as well as vitamins B, B6, C and D. One serving of beef contains 1.8 mg of iron, 28 grams of chicken breast - 2 mg. Ground beef also helps lower cholesterol levels.

10. Fish

Cuttlefish, salmon, and sardines are excellent sources of iron. Better known as superfood, salmon contains omega-3 fatty acids that prevent blood clots and reduce the likelihood of stroke.

11. Egg

Eggs are a good breakfast option for those suffering from iron deficiency. This is a great iron rich food. 2 eggs per day provide approximately 8% of the RDA. Eggs contain heme, which is easily absorbed by the body and helps the non-heme gland to be absorbed from plant foods. Eat eggs with iron-rich vegetables such as spinach, broccoli, tomatoes, and legumes to get more of these foods.

12. Vegetables are dark green

Spinach, kale, and rucolla are available in abundance on store shelves and contain iron. They can be easily incorporated into your diet and added to various dishes. A glass of cooked spinach contains 3.2 mg of iron and only 21 calories. Spinach contains vitamin C, with its help iron is absorbed in the body better and faster. It also contains flavonoids, substances found in plants that can fight cancer. They are able to slow down the growth of cancer cells in the stomach and skin. Collard greens are high in calcium, vitamin A and some cancer-fighting substances. It is a great vegetable for vegetarians as it is high in iron and vitamin C.

13. Sweet potatoes

These potatoes will add a sweet flavor to any dessert. It is rich in iron and vitamin B6 and is known to prevent over 100 different diseases, especially those related to the heart and brain.

14. Dark chocolate

Dark chocolate is one way to meet your daily iron needs. A 100 gram serving of chocolate contains 35% of the RDA for iron. Dark chocolate has the potential to lower blood pressure and cholesterol levels, but only in moderation.

15. Molasses

If you're tired of eating fruits and vegetables to replenish your iron stores, try adding molasses to your meals. Half a glass of molasses covers the body's need for iron by 15%. In addition, it is rich in calcium and vitamin E. Mix molasses with warm milk and add boiled cereals here as you like. A healthy breakfast is ready!

16. Dried fruits

Dried fruits are rich in a variety of nutrients, including iron. Dried apricots are an excellent source of iron. 50 grams of dried apricots contains 4 mg of iron and only 78 calories, as well as beta-carotene, fiber and other beneficial elements. They can be eaten just like that or cut and added to fruit salad or your favorite dessert. Dried peaches contain 2 mg of iron per 100 grams. Raisins are also a very healthy dried fruit that contains a lot of nutrients, including iron. Dried fruits containing high amounts of iron can be added to cereals, yoghurts, fruit salads, or oatmeal.

17. Broccoli

Eating broccoli every day is easy and is a great way to get more iron from your diet. Broccoli has an endless list of benefits, one of which is the presence of iron in its composition. 100 grams of broccoli contains 2.7 mg of iron. It is a great source of fiber, which makes the digestion process easier.

18. Peas

Like any other green vegetable, peas are rich in iron and more. This delicate vegetable can be easily incorporated into any meal. Half a cup of peas contains 1.4 mg of iron, which is about 7% of the RDA. It can be safely added to salads, soups and pasta.

19. Strawberries and strawberries

Strawberries will help to add iron to your diet. Half a cup of strawberries provides about 9% of your total daily value. It also contains a lot of vitamin C, which helps the body absorb iron faster. These delicious berries can be added to breakfasts, smoothies and simply eaten raw.

20. Sunflower seeds

Sunflower seeds are rich in vitamin E and various minerals, especially iron. A glass of sunflower seeds contains half the daily value of iron.

21. Cabbage

Cabbage is a superfood that is low in calories, high in nutrients, not a gram of fat, 1.6 mg of iron, and 115 calories. Cabbage is great for treating anemia and fatigue, the main signs of iron deficiency. You can use it to cook cabbage soup, add to salads or sandwiches, or make delicious chips from its slices.

22. Tomatoes

In addition to making dishes taste great, tomatoes are also a good source of iron. Just one cup of tomatoes can cover up to 30% of your body's iron needs. Tomatoes, which contain a lot of iron, perfectly complement scrambled eggs, pizza, salad, make sauce for pasta or add to curries. They also contain vitamin C, antioxidants, and lycopene.

23. Oatmeal

Half a cup of oatmeal contains 2 mg of iron. They also have tons of other nutrients and can be a great breakfast option. It can be used to make cookies, honey and nut bars, muesli.

24. Brown rice

Brown rice is a staple in Asian cuisine and has great health benefits. It is high in fiber, which helps the body to cleanse itself of toxins, and iron, which helps fight anemia and fatigue. This rice is best cooked with vegetables that contain vitamin C, such as tomatoes, potatoes, legumes, and carrots.

25. Whole Wheat Pasta

Whole wheat pasta is another good source of iron in the diet. Pasta is a very satisfying dish that contains magnesium, calcium, potassium and iron. Pasta should be an essential part of any vegetarian's diet. It perfectly saturates and energizes for several hours.

26. Asparagus

Asparagus has many health benefits. It is the foundation of a healthy diet and helps to absorb iron from food, and is also recommended to combat the early signs of aging.

27. Beets

This red root vegetable is an excellent source of highly absorbable iron, vitamins B and C, and potassium. All of this set of beneficial elements helps cleanse the liver of toxins, makes the skin glow and gives the cheeks a healthy rosy glow. 1 cup of beets contains 3.90 g of iron.

28. Turnip and radish

White turnip and radish is a vegetable that usually grows in temperate climates. This small and tender vegetable is used by people for making salads and sandwiches all over the place. 1 cup of radish contains 3.18 g of iron.

29. Parsley

This small Mediterranean herb will brighten up any dish. It has been used for cooking for over 2,000 years. Parsley is rich in vitamins and antioxidants that strengthen bones, nervous system and immunity. 1 cup of parsley contains 4 g of iron.

30. Prune juice

Prune juice is a delicious and good source of iron. It also contains vitamin C, which allows the body to absorb iron more efficiently. For all the benefits of this drink, drink it every day.

31. Apricots

This is another great iron-rich fruit. This iron is required for hemoglobin, a pigment in red blood cells that carries oxygen to the cells of the body. Iron deficiency leads to anemia, inflammation, pale skin, brittle and thinning hair, and severe bleeding.

32. Raisins

This small dried fruit also contains iron and vitamin C. Raisins can be added to milk, juice, yogurt, cereals, compote and salads to make the dish even tastier and healthier.

33. Dates

100 grams of dates contain about 0.90 mg of iron.

34. Bananas

Bananas are a rich natural source of iron. They stimulate the production of hemoglobin in the blood and help in the treatment of anemia.

35. Apples

They don't have that much iron, but they do have a ton of other nutrients, vitamins, minerals, and fiber. Therefore, almost all doctors and nutritionists recommend eating one apple every day.

36. Grapes

Grapes are also not very rich in iron and only cover 2% of the daily requirement for this mineral. Fruits usually don't have that much iron, but they are full of vitamins and minerals.

37. Blueberry

This tasty and healthy berry is not famous for its large amount of iron and covers the body's daily need for this mineral by 3%. However, it is rich in antioxidants that are equally beneficial for health.

38. Tamarind Juice

This amazing drink is high in iron, riboflavin, thiamine and niacin. It tastes very sour, so add your favorite sweetener to it.

39. Olives

Olives are a good source of iron, which plays an important role in energy production. It is also needed in the production of carnitine, an essential amino acid that burns fat. Even the functioning of the immune system depends on the amount of iron in the body, which can be obtained from olives.

40. Watermelon

Watermelons contain the same amount of iron as red meat. It contains the same amount of iron as red meat, as well as vitamins A and C, zinc, beta-carotene, lycopene, potassium and many other minerals. Watermelons help you lose weight and stay in shape.

It's important to know

A diet high in iron should include foods rich in vitamin C. This will help the body absorb iron quickly and efficiently. Tea and coffee contain compounds known as polyphenols that bind to iron atoms and make it harder for the body to absorb. Calcium also interferes with iron absorption, so try not to mix iron-rich foods with calcium-rich foods in the same meal. Cooking acidic foods in iron pans, such as mashed tomatoes, can increase the amount of iron in a food by 10 times.

The question of which product contains a lot of iron is especially interesting for those who suffer from anemia (lack of iron in the blood). Iron is a part of many products, but dried porcini mushrooms are the absolute record holders for its content. 100 grams of this product contains a whopping 35 mg of iron. At the same time, it is useful to eat porcini mushrooms fresh. They also contain a large amount of iron.

In second place is molasses, it contains 19.5 mg of iron per 100 grams. These are herbal products. Among the products of animal origin, one can distinguish pork liver. Its use will quickly raise hemoglobin. There are 19 mg of iron per 100 grams of pork liver. These foods are a must in any diet aimed at increasing the level of hemoglobin in the blood. They can rightfully be called the leaders in iron content.

Iron in different foods

Such a vital trace element as iron is found in seaweed and brewer's yeast. Its content in these products is 16 mg and 18 mg, respectively. It is worth noting that iron is better absorbed from animal derivatives. A product with the most iron may turn out to be less useful if a small proportion of iron is absorbed in the body. For people suffering from low hemoglobin, it is very useful to regularly consume caviar, seafood, meat of any kind, kidneys, lungs.

Among the products of plant origin, it is better to give preference to cocoa, pumpkin seeds, beans, buckwheat, lentils, fresh mushrooms, blueberries, black currants, sesame seeds, halva. The only drawback of "vegetable" iron is its poor absorption.

For those who prefer fruits and vegetables, you can opt for cauliflower, almonds, strawberries, spinach, bananas, apricots, beets, apples and peaches. The amount of iron in these products varies from 5 to 10 mg per hundred grams of the product.

Semolina, green onions, melon, potatoes, rice, barley groats will also help to increase the level of hemoglobin in the blood. However, the iron content in them is not so high - only 2 to 5.5 mg. These foods are more suitable for maintaining the level of iron in the body, that is, for prevention purposes.

When consuming a food rich in iron in order to increase the level of this trace element in the body, you should limit the amount of dairy products in the menu. After all, calcium, as you know, interferes with the absorption of iron. At least one of the iron-containing foods should be included in the daily menu of any person.

Irina Kamshilina

Cooking for someone is much more pleasant than for yourself))

Content

The human body needs to consume substances on a daily basis that regulate its work. They help all systems to perform their functions properly. Vitamins and trace elements enter the human body through food, therefore a proper balanced diet is an important part of a healthy lifestyle. The lack of iron in the body, which is necessary for normal metabolism, is especially noticeable for people. To prevent it from happening, eat foods containing iron every day. Read more about why the body needs this substance and what food contains it, read below.

Why does the body need iron

Iron is an element that plays an important role in human metabolism. After entering the stomach along with iron-containing foods, the trace element is absorbed mostly in the upper intestinal region. When iron enters the bloodstream, it helps in the formation of hemoglobin. It is a special protein that carries oxygen to organ tissues. A lack of iron-containing foods in the diet can provoke a lack of hemoglobin, due to which a person will experience unpleasant symptoms. There are 2 types of iron:

1. Heme. Substance of animal origin. Possesses high digestibility (up to 35%), to a greater extent takes part in the production of hemoglobin.
2. Non-heme. Plant matter. It has a relatively low digestibility (up to 20%), but it is better suited for dietary nutrition.

Daily iron requirement for adults and children

Without daily intake of iron, a person begins to feel bad, diseases can develop that provoke disruptions in the heart system, gastrointestinal tract. Lack of it leads to disruption of the thyroid gland, which produces hormones, a strong uncontrolled weight gain can occur. Normally, a person has 3-4 milligrams of iron in the body, but about 1 milligram is naturally lost every day. The reasons for this:

• Skin flaking and sweating.
• Menses in women.
• Bleeding.
• During pregnancy, a large amount of iron is spent on the formation of the body of the unborn child (for example, erythrocytes), on the building material of the placenta.
• Heredity (if a large amount of iron is lost).

Iron-containing foods are especially necessary for anemia, which is characterized by a lack of hemoglobin and provokes a person's poor health. To prevent its development, an adult man needs to consume about 8 milligrams per day, women - 18-20. Recommended for children under 13 years old - 7-10 milligrams, for adolescents - 11 milligrams for boys and 15 for girls. It is advisable for pregnant women to consume at least 27 milligrams per day, which are required for the normal development of the fetus.

Iron-rich foods

Iron is found in most foods and is absorbed differently depending on the type. There is more of it in some plant components than, for example, in meat, but due to the worse digestibility, you need to eat them in much larger quantities than animal food for a similar replenishment of iron stores in the body. List of foods, iron-containing foods:

• Dried fruits: figs, apricots, raisins, plums. Half a glass of a single fruit or a mixture of these can contain up to 1.6 milligrams of iron.
• Fish and seafood. Most of the iron is found in shellfish (per 100 grams - almost thirty milligrams), followed by oysters (9.2 per 100 grams), mussels (7 per 100 grams), sardines with anchovies (2.9 milligrams of the element in each product per 100 grams) ...
• Meat. This product is usually not a dietary product, so doctors do not recommend focusing on it as a main course for replenishing iron stores. A lot of the substance is found in the liver, beef, lamb, chicken meat. In order not to harm the body, it is advisable to eat not too much animal food every day.
• Whole wheat bread. It also contains useful substances such as copper and cobalt.
• Cereals with cereals. Buckwheat, oatmeal, rice.
• White and dark poultry meat (turkey, chicken).
• Legumes. A dietary product that is ideal for the daily diet of pregnant women. These are chickpeas, green peas, pinto beans, beans, lima beans, red beans, lentils.
• Leafy vegetables. Non-nutritive food, rich not only in iron, but also in other useful microelements - zinc, magnesium, calcium, phosphorus.
• Nuts: almonds, cashews, pistachios, walnuts.

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Discuss

Often the question arises, which meat has more iron? To answer it, you need to figure out: why is this element needed, how much of it a person should consume per day in order to avoid its shortage in the body. The main amount of iron is found in food. Therefore, each person should know how to design a menu with sufficient supply of the item.

Macro element function

Thanks to iron, hemoglobin carries oxygen from the lungs to all organs and cells. It then removes carbon dioxide from the body.

There are two types of iron:

1. Heme.
2. Non-heme (bivalent and trivalent).

The first type of macronutrient is found in animal products: meat, liver, kidneys, blood sausage. It is absorbed by the body in full.

Non-heme iron is found in plant foods and iron-containing medicines. It can be contained in the form of ferric or ferrous iron. To convert it from one species to another, you need a sufficient supply of ascorbic acid. Therefore, along with these drugs, vitamin C is prescribed.

A daily intake of 1.5 mg of iron from food is required. However, the body can assimilate only 10% of the element, so in order to avoid its deficiency, it is necessary to increase the intake to 15 mg. Pregnant women are allowed to consume the mineral contained in food up to 30 mg per day.

Thus, in food of animal origin, most of the heme iron is involved in the synthesis of hemoglobin. A small amount of the element comes from plant products and is absorbed if vitamin C is available. In its absence, iron is excreted from the body.

Macronutrient deficiency symptoms

Usually, iron deficiency can be seen in several ways. A person develops weakness, malaise and decreases efficiency. At the same time, white streaks appear on the nails, dizzy and fainting may occur. As a rule, hemoglobin decreases, and tissues cease to receive oxygen, as a result of which an anemic state develops.

Iron deficiency occurs with a low-calorie diet, heavy menstruation, and any bleeding. Usually vegetarians suffer from this ailment, since they do not consume animal products.

A decrease in hemoglobin may not be immediately recognized if there are no problems with the lungs and heart. They are able to compensate for the lack of oxygen. Some cite fatigue from an active lifestyle or work day.

You should pay attention to the following signs:

• flashing flies before the eyes;
• dizziness;
• apathy;
• desire to eat chalk, clay;
• insomnia;
• constant fatigue.

If you feel worse, it is recommended to see a doctor and take a general blood test to check hemoglobin. With a low rate, it is necessary to include animal products in the diet and take iron-containing preparations.

Macronutrient-rich meat products

Despite the fact that more iron is present in plant foods, it is not absorbed by the body in full - only by 6%. The iron content in meat is less, but despite this, about 20% is supplied. Therefore, every day in the diet should be meat, fish or offal.

Iron content table in meat products:

№	Products	The amount of iron in 100 mg
1.	Pork liver	29,7
2.	Beef liver	9,0
3.	Kidney	7,0
4.	Heart	6,3
5.	Language	5,0
6.	Rabbit meat	4,5
7.	Turkey	4,0
8.	Mutton	3,1
9.	Veal	2,9
10.	Beef	2,8
11.	Hen	2,5
12.	Sausage	1,7
13.	Pork	1,6
14.	Sea fish	1,2

For example, if 100 grams of beef liver contains 9.0 mg, then the body will absorb only 20% - 1.8 mg.

It should also be remembered that some foods reduce the absorption of iron, so they should not be consumed immediately, but after a certain interval.

These include:

• dairy products;
• rice, pasta, potatoes;
• egg white;
• Tea coffee.

You need to eat foods rich in iron in moderation, because an overdose of this element can have a toxic effect on the brain and liver. Alcohol abuse causes the accumulation of iron in the body and adversely affects the general condition of the patient, resulting in pathological processes.

The main reason for the low level of hemoglobin in the blood (against which anemia often develops) is iron deficiency, which is precisely the basis of the hemoglobin molecule (it is a compound of iron and certain amino acids).

For fast replenishment of iron stores doctors and scientists recommend include animal products in the diet. Such offal as pork liver and lungs are especially rich in this element.

What about meat? What types of it contain the most iron? Which varieties are the most effective in raising hemoglobin and how much should you eat? Is it possible to do without eating meat at all? All answers are below.

Meat products and blood composition

Meat contains a fairly large amount of iron. Along with this, it contains essential amino acids and - all this increases the bioavailability of iron, that is, it helps the body to absorb and synthesize hemoglobin.

In some products of plant origin, this element is even more, but due to the lack of amino acids (proteins), only a small part of the iron from them is eventually absorbed.

For example, pork liver contains about 19 milligrams of iron per 100 grams, of which about 80% is absorbed. And in dried porcini mushrooms, iron is as much as 35 milligrams per 100 grams, but only 30% of them are absorbed.

6 most useful types

Any meat (both white and red) contains both iron and amino acids, so they are great for raising hemoglobin. But which meat contains the most of these elements? And how to cook it correctly?

1. Rabbit meat

For 100 grams of such meat there is 4.4 milligrams iron... Of all types, this is what is best suited for increasing hemoglobin.

And this product is also easily digestible, so nutritionists often recommend including it in the diet when prescribing a gentle diet (when it is necessary to minimize the load on the gastrointestinal tract).

Accordingly, such meat will be the optimal choice for children with low hemoglobin levels (rabbit puree can be given from 9 to 12 months at all).

Also, rabbit meat contains a minimum of fat and, accordingly, low-density cholesterol (which is commonly called "harmful"). Therefore, in the presence of chronic diseases, this particular type of meat is preferable. It is recommended to use it baked (using the microwave).

2. Goat meat

Contains only 2 milligrams of iron per 100 grams of product, but also contains a very wide spectrum of essential amino acids and B-group vitamins(including folic acid, which just stimulates the process of hematopoiesis). Nutritionists recommend eating such meat in combination with fatty pork.

And due to the presence of rare amino acids in the composition of the goat meat accelerates the regeneration processes with the use of protein. Therefore, it is preferable, for example, in rehabilitation after a heart attack or stroke.

Best consumed as a kebab. In this case, by the way, you can completely get rid of the unpleasant aftertaste of goat meat (it has a specific aroma).

3. Turkey

Contains about 2.3 milligrams of iron per 100 grams. Turkey is a dietary type of meat products, it is allowed to use it for chronic diseases of the cardiovascular system.

Its only drawback is not the best taste (when compared to duck or even chicken), as well as a large number of small bones and cartilage (in particular, in legs).

Although a turkey can increase hemoglobin, it is not significant. It is better to eat brisket in a boiled (steamed) form.

4. Chicken

Contains only 2.1 milligrams of iron per 100 grams. But it has very low fat content, which allows it to be included in the diet while following a gentle diet.

With chronic diseases of the cardiovascular system, you can also use it, but it is better - in a boiled form. Hemoglobin practically does not increase (since there are not so many amino acids in the composition).

5. Pork

Contains only 2 milligrams of iron per 100 grams. But in its composition many essential amino acids, but such meat is considered quite heavy for the stomach.

In case of diseases of the cardiovascular system, it is better to refuse it (due to the presence of a large amount of fat in the composition). If you really use it, then only in the form of boiled sausage (with a minimum fat content).

6. Veal

There are 3.3 milligrams of iron per 100 grams of veal meat. It is it that doctors recommend most often to use to quickly increase hemoglobin (rabbit meat is better suited, but it also costs much more).

To get the maximum benefit, you need to consume "beef with blood", that is, minimum roast... Only in this case, micronutrients and amino acids are not destroyed.

But it is better to refuse lard.

Lard contains practically no iron. For 100 grams of lard (melted, in the form of lard) there is only 0.18 milligrams of iron. Moreover, fat is quite harmful for any diseases of the cardiovascular system due to the considerable amount of cholesterol.

It is better to refuse or limit its use for anemia.

Iron content table

Also check out other iron-rich foods (mg per 100 grams):

Features of the diet during pregnancy

During pregnancy, the daily rate of iron rises to 30 mg per day (for the rest - only 10 - 15 mg). Therefore, it is unlikely that it will be possible to get by with meat alone. It is imperative to include herbal products in the diet, as well as folic acid (in the form of multivitamin complexes).

How to increase hemoglobin without meat?

If for some reason you want to do without meat, doctors recommend:

1. Eat foods rich in folic acid. These include spinach,. Vitamin B 9 increases the bioavailability of iron.
2. Fully . Ethanol derivatives inhibit the functionality of the liver and intestines, which are just involved in the absorption of iron.
3. Drink fresh daily. Just 100 milliliters a day will be more than enough. The main thing is not to use it in a concentrated form (dilute with water 1 to 2).
4. Include raw in the diet. The easiest option is to rinse it, fill it with kefir for 6 - 8 hours (for example, overnight). You get a pretty tasty and healthy porridge.

But it is worth considering that not always low hemoglobin may indicate a lack of iron in the body. This may be a consequence of diseases of the endocrine system, therefore it is recommended to consult with an endocrinologist beforehand.