What foods contain a lot of iron, a list of foods to raise hemoglobin

Elena Selina

Weight management and eating behavior psychology consultant, nutritionist, iHerb expert

What foods have the most iron?

Health largely depends on microelements and vitamins. One of the key ones in our body is iron. It is involved in the synthesis of serotonin (“happiness hormone”) and collagen (among other things responsible for the elasticity of the skin), supports the immune system and is generally involved in metabolism.

The main function of iron is cellular respiration. The element helps the blood to deliver oxygen to the tissues and remove carbon dioxide from the body. It is not synthesized in the body, so we can replenish it only from food or iron supplements.

There are two types of iron: heme and non-heme. The first is found in seafood, fish and meat and is assimilated more efficiently. The source of non-heme iron is plant food. Let’s consider which products are ideal for maintaining sufficient levels of this trace element.

Sisukord

Kaunviljad

Peas, soybeans, lentils and chickpeas are some of the best plant sources of iron. For example, one cup of cooked lentils contains 6.6 mg of iron. That’s 37% of the daily allowance.

Spinat

A source of non-heme iron with not bad digestibility – due to the content of vitamin C in the product. For example, 100 g of the product closes 15% of the daily norm. But it should be borne in mind that 100 g of spinach is a large bundle of greens, designed for several people.

Pomegranate and pomegranate juice

Another product with a high iron content. To increase hemoglobin levels, it is recommended to eat one pomegranate a day or drink no more than a glass of juice a day.

What is the danger of iron deficiency?

Iron deficiency can be expressed in drowsiness, decreased stamina, rapidly appearing shortness of breath. If such symptoms are present, it is wise to seek help from a doctor: he will prescribe the necessary tests and give recommendations on dietary adjustments and nutritional supplements.

Potentially healthy people should check the blood composition at least once every six months. This will make it possible to timely notice an impending iron deficiency and eliminate it without unnecessary effort.