Lists
The leader in terms of iron content is the liver. Pork liver in particular contains extremely high levels of iron. But other foods from the green food sector can also replenish the iron stores. Here are a few examples: Food Iron content in mg/100 g pork liver 22.1 Beef liver 7.1 Oysters 5.8 Liver sausage 5.2 Turkey 3 Tuna 1.2Food Iron content in mg/100 g lentils 6.9 White beans 6.0 Peas 5.0 Apricots 3.8 Spinach 3, 5 Black currants 1.3Food Iron content in mg/100 g wheat bran 16 Oat flakes 4.6 Rye bread 3.3The tables do not claim to be complete and only include some common foods.
Ferrous food for vegetarians
Most meat products contain a lot of iron. Especially offal, such as the liver of animals, is an enormous source of iron. Meat is consumed by the majority of people and can therefore keep the iron balance in these people.
The assertion that vegetarians suffer more often from iron deficiency due to the omitted consumption of meat therefore sounds very plausible. However, women eat vegetarian food more often than men – two-thirds of vegetarians are women – who are also known to suffer more often from gender-related iron deficiency. Altogether a connection between the meatless nutrition and iron deficiency could exist, however each experienced vegetarian with innumerable vegetable iron donors knows itself to help.
Milk products do not play a large role in the iron household and the mass consumption of eggs is likewise unhealthy. Eggs contain 5.5 mg iron per 100g – calculated down to the weight of one egg, this is not much. Vegetarians can especially rely on cereals as a source of iron.
Wheat bran, the components that are left over when the flour is sifted during grain processing, contains a peak of 16 mg iron per 100 g – this makes pig liver almost competitive. Millet and oatmeal are also on the list of foods richest in iron.The latter can be eaten at breakfast, for example. As an alternative there are cornflakes to which various minerals, including iron, have been added.
A likewise everyday life-suited grain product is rye bread. For lunch, vegetarians can prepare wholemeal rice, for example, which they can serve with numerous iron-rich vegetables. Among the various types of vegetables, legumes are the main source of iron.
Lentils, white beans and peas contain between 5 and 7 mg iron per 100g. Chanterelles can also be consumed for an iron-rich diet. Spinach has the reputation of being very high in iron.
On the one hand, this is only partly true – spinach contains 3.5 mg/100 g – and on the other hand, the plant contains substances that can inhibit the absorption of iron in the intestines. In total, therefore, no more iron is absorbed and there is no profit for the consumer. Although fennel, lamb’s lettuce, carrots and peppers do not contain as much iron as the foods already mentioned, they can be used as a salad to make an iron-rich snack.
In the case of fruit, there are not only few iron donors, their iron content is also not very abundant. Dried apricots have the highest iron content, 3.8 mg/100 g. Black currants, strawberries and raspberries contain between 0.9 and 1.3 mg iron/100 g. Many spices, herbs and seeds contain a lot of iron per 100 g, but when consumed as a whole they have little effect on the iron balance. Examples are parsley, green mint, thyme, pumpkin seeds, ginger and sesame seeds.
