Foods that contain High Iron Source – Whether you're looking for source of iron in addition to the supplements? As we know, iron is one of the minerals that are desperately needed by the body. The benefits of iron for the body is quite large, ranging from supporting growth up to prevent anemia (a lack of blood).
Needs iron for pregnant women tend to be greater than normal people. This kind of reasonable conditions occur, because basically the baby need more haemoglobin to support the process of the formation of the organs of the body. Therefore, consult always a dose of daily iron intake to the obstetrician respectively.
The type and source of iron for the body
Iron including types of minerals that cannot be manufactured by the body, so we must be producers brought him from the outside through the consumption of foods containing iron. But the body has different reactions towards the absorption of iron with a particular type. As for the type and source of iron, among others:
Iron-heme (of animals): this type of source of iron has the absorption in the body. Even the ability serapnya achieve 3 x folding non-heme. Most of these type of iron you can get from animals.
-The non-heme iron (of plants): Although the absorption of more low and slow, but the non-heme iron belongs more naturally and easily obtainable. In order for faster absorption you can consume vitamin C thereafter.
Iron needs are indeed varied, it all depends on the respective activities. In general the iron woman needs about 14.9 mg per day. While the need for men reached 8.9 mg a day.
It is indeed getting the iron intake from supplements belongs. But the price is quite expensive sometimes makes some people reluctant to buy it. Here are a few foods that contain a high source of iron that you can consume more cheap and practical.
Food contains a high source of iron from animal (Heme)
Image by health.kompas.com
1. Octopus (7.3 mg/75 g)
Octopus including type of seafood which has savory specialties. In East Asian countries such as Korea, Japan, and China, they have become accustomed to eating meat everyday Octopus. While it is in our own country still very rare octopus meat is consumed.
With octopus meat consumption at least 75 grams, then you have sufficient iron needs of 7.3 mg. Other than as a high source of iron, Octopus also contains omega 3 which is able to prevent stroke and could even increase the intelligence of the brain.
2. Beef liver (4.2 mg/75 g)
Many people consider beef is bad for health. Some people even think the beef tapeworm and contain high fat which is very dangerous. In spite of it all, quality beef turned out to contain iron amounted to 4.2 mg per 75 grams.
There are lots of benefits of beef for health, especially on the part of his heart. Beef liver is very beneficial sufficient need iron to pregnant women. Enough beef consumption during pregnancy will be very good for preventing pregnant mothers and infants experienced anemia.
3. Caviar (3.37 mg/100 g)
Foods containing iron is the next caviar. What is caviar? This is a food made from fish eggs of sturgeon. In Indonesia food expensive caviar being sold in some great restaurants.
Thus, only a few among the various moneyed can consume food source of iron is high on this one. Although expensive, caviar turns out to have many benefits for health. Starting from keeping the immune system, preventing the free radicals, and many more.
4. Oysters (3.3 mg/75 g)
The oyster is one of the results of the sea are fairly abundant in Indonesia. Although abundant, society tends to rarely eat oysters at sea. Iron content in every 75 grams oysters apparently reached 3.3 mg.
Not only act as a food source of iron, but the oysters are also able to fullfill the needs of other minerals. Starting from the minerals selenium, magnesium, copper, and many more. Therefore, konsumsilah oysters routinely every day to fullfill the needs of iron.
5. Crab (2.3 mg/75 g)
The crab is becoming one of processed seafood that is not much liked by the people of Indonesia. This happens because the little crab meat. But it turns out that behind the meat contains iron. Even other mineral content of chromium, selenium, magnesium, etc. are also good for the health of the body.
6. Meat duck (1.8 mg/75 g)
Some people might not like the duck meat due to its aroma. However, the meat of duck meat has remained a source of complete nutrients such as iron, zinc, selenium, vitamin B5, and many
again. Duck meat will be more delicious when you consume in the form of grilled or baked. Remember consumption along with fresh vegetables and sambal trasi so increasingly seductive tongue.
7. Sardine (1.7 mg/75 g)
Talking about foods that contain iron, seeming to not complete it feels in not mentioning the sardines. This type of fish is usually a lot of packaged in the form of ready-made canned with added ingredients other nutritious vegetables.
Sardines contain not only the source of iron, but also contain other nutrients. You will get your intake of phosphorus, vitamin D, calcium, and many more. Benefits of sardines is the most dominant can increase bone density and prevent porous.
8. Beef (1.4 mg/75 g)
Beef is a source of animal protein are quite high. The protein content can activate the body's amino acids which increase the formation of new cells. This protein is sometimes exploited by many athletes and sportsmen to form the muscle mass.
But in addition to a protein, beef also includes sufficient source of iron is good for the body. The iron content of the more perfect with the vitamins A, B, and D are able to boost the immune system.
Read selangkapnya: benefits of beef for health
9. Mackerel (1.4 mg/75 g)
Mackerel also includes abundant seafood in Indonesia. Same thing with sardines, mackerel are also packaged in the form of cans so that his nutritional more awake. Not only acts as a source of iron, but also mackerel fish contains omega 3 is good to increase the intelligence of the brain the little one.
10. Goat Meat (1.3 mg/75 g)
Source of iron also can you get from the consumption of goat meat. The meat of this type contain 1.3 mg iron per 75 grams. The iron content of nutritious enough to prevent and treat the disease anemia.
However, excessive consumption of goat meat can also result in hypertension. Especially when not a young goat meat.
Read more: benefits of goat meat for health
11. Egg (1.2 mg/100 g)
Do you like to eat eggs? as we know, the egg is one of the sources of animal protein are high, even higher than beef protein. However, you do not consume eggs is excessive, since the content of kolesterolnya is also high.
Source of iron in the egg is very beneficial to increase the red blood cells in the body. Thus it is quite effective at treating anemia.
Foods that contain a high source of iron (non-heme)
Apart from animal sources (heme), you can also get your intake of iron from plants such as vegetable (non-heme). As for the vegetable high in iron-containing, among others:
1. Asparagus (2.2 mg/6 stems)
2. Spinach (2.01 mg/100 g)
3. Tomato (2 mg/100 g) more information: benefits of tomato
4. Edamame (1.9 mg/100 g)
5. Potato (1.9 mg/50 g)
6. Fruit bits (1.6 mg/100 g)
7. Pumpkin (1.4 mg/100 g)
Source of iron from beans
As for you who want to get the source of iron from beans, here's the list:
1. Soybeans (6.5 mg/75 g)
2. Red beans (2.3 mg/75 g)
3. Nuts koro (2.2 mg/100 g)
4. Black beans (1.8 mg/100 g)
5. Nuts kapri (1.7 mg/100 g)
The fruit of the Blood Enhancer containing Iron
Not only the meat, vegetables, and nuts are a great source of iron but the fruit also contains many minerals. Especially for fruit, such as:
1. Passion fruit (3.78 mg/100 g)
2. Avocado (1.12 mg/100 g) more information: benefits of avocado
3. Breadfruit (1.19 mg/100 g)
4. Dates (1.6 mg/100 g)
5. Dried Fruit such as raisins and apricots.
Due To A Shortage Of Iron Intake
Easily tired signs of anemia (iron deficiency)
Iron deficiency can lead to the body's organs could not work optimally. Some of the disorders and the effects of, among others, such as:
Deficiencies while pregnant can lead to disorders of the motor on a baby
-Resulting in the body easily fatigued, tired, lethargic, dizzy, and much more.
-Cause dangerous anemia disease.
As for the cause of the iron deficiency alone is quite varied. Start of body condition (pregnant, children, bleeding, etc), to the lack of consumption of foods containing iron. Therefore, always konsumsilah source of iron above regularly so that harmful side effects are not attacking the body. Hopefully useful!
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