The main sources of iron are hemoglobin and myoglobin. Thanks to the first substance, oxygen is transported from the lungs to the rest of the body, thanks to the second, oxygen is stored in the muscles.
In this case, the iron is heme and not heme. Heme iron is much better absorbed and is only found in meat, eggs or fish roe. Non-heme iron can be obtained from both plant and animal foods.
Here are the foods you can get the most iron from.
Fish and seafood. Mussels and oysters are particularly abundant (100 g – about 3 mg of iron, ie almost 40% of the daily requirement for men and 17% for women). Of the fish, the most easily digestible iron is in tuna, sardines, a little less – in mackerel.
Meat. A large amount of iron is found in the liver of animals. For example, in a chicken liver – an average of 9 mg of iron, in beef and pork liver – even more. In addition, in 100 g of beef tenderloin – 3 mg of iron, in 100 g of chicken fillet – 1.5 mg, in 100 g of turkey fillet – 1.2 mg, in 100 g of eggs – 1.1 mg, in 100 g of fillet – 1 G.
Fertilizer. Most iron can be obtained from legumes. Lentils are also considered an important source of this element. Spinach, broccoli, Brussels sprouts, white cabbage from vegetables; from fruits – in dried fruits. In large quantities, you can also get iron from flakes (up to 100 g – 5 mg), walnuts.
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Source: Ferra
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