Iron is an important trace element that is needed, among other things, for the absorption and transport of oxygen. Women should consume about 15 milligrams of iron daily, and 10 milligrams is recommended for men. Iron is found in both plant and animal foods, although the body can utilize animal iron better. Therefore, those who eat a purely plant-based diet must consume larger amounts of iron-rich foods.
Foods as sources of iron
Calcium, magnesium and certain substances contained in some legumes or cereals, for example, inhibit the absorption of iron in the intestine. However, the simultaneous intake of vitamin C can support iron absorption and weaken the effect of the inhibitors. Meals that combine iron-containing foods with peppers, potatoes or juices, for example, are therefore ideal. Incidentally, as is now known, spinach, long considered an ideal source of iron, provides significantly less iron than was previously thought. Not only is it instead of the previously assumed 35 milligrams of iron per 100 grams of spinach in reality only about 3.5 to 4 milligrams. In addition, it also contains oxalic acid, which is one of the inhibitors mentioned above and makes iron absorption more difficult. Below we provide you with a list of the top ten sources of iron and their iron content per 100 grams.
1. liver (up to 30 milligrams).
Liver is the animal food with the highest iron content. The iron content depends on the type of liver:
- Duck liver: 30 milligrams
- Pig liver: 22.1 milligrams
- Calf’s liver: 7.9 milligrams
- Liver sausage: 5.2 milligrams
2. wheat bran (16 milligrams).
With an average of 16 milligrams, wheat bran is the most iron-rich cereal product. Other bran flakes, however, provide only half as much iron, oat flakes even only 4.6 milligrams per 100 grams. In the breakfast the grain flakes can be combined prima with juice or berries, whose vitamin C promotes the iron absorption.
3. pumpkin seeds (12.1 milligrams).
Pumpkin seeds contain not only a lot of iron, but also numerous vitamins. They taste delicious in muesli, salads or with soups.
4. sesame seeds (10 milligrams).
10 milligrams of the valuable trace element iron are in sesame seeds, which also contain many vitamins. The spicy seeds are used, for example, in muesli bars, hummus or sweet baked goods.
5. legumes (up to 8.6 milligrams).
Soybeans have an iron content of about 8.6 milligrams, but they also contain a protein that reduces the body’s absorption of iron. Dried lentils score 6.9 milligrams of iron, three times the amount of canned lentils. Other legumes are also excellent sources of iron, for example:
- Mung beans: 6.8 milligrams
- White beans: 6 milligrams
- Peas: 5 milligrams
6. flaxseed (8.2 milligrams).
Flaxseeds are known for their high fiber content and digestive benefits. However, their high iron content also makes them a valuable component of a healthy diet.
7. pseudocereals: quinoa and amaranth.
The cereal-like grains quinoa and amaranth rank 7th among the most iron-rich foods, with iron values of 8 and 7.6 milligrams, respectively. Similar to millet, which incidentally has an iron content of 5.9 milligrams, the two gluten-free seed types are great as a side dish with meat, fish and vegetables.
8. pistachios (7.5 milligrams).
In addition to their high iron content, pistachio seeds are so valuable mainly because of their unsaturated fatty acids. They are suitable for use in pesto, snacks, ice cream or as a small snack in between.
9. chicken egg yolk (7.2 milligrams).
Egg yolks are a good source of iron, especially if you do not eat the eggs whole. This is because the egg white contains inhibitors for the absorption of iron.
10. chanterelles (6.5 milligrams).
With 6.5 milligrams per 100 grams, fresh chanterelles contain plenty of iron – in the dried form even significantly more. This puts them clearly ahead of other mushrooms: mushrooms, for example, provide only about 1 milligram of the valuable trace element per 100 grams.
Iron in spices and herbs
Measured by their iron content per 100 grams, some herbs and spices beat the aforementioned foods by a long way.However, since they are usually only consumed in small quantities, they are of little importance as a source of iron. Among others, the following representatives of this category have a high iron value:
- Cardamom: 100 milligrams
- Parsley (dried): 97.8 milligrams
- Spearmint (dried): 87.5 milligrams
- Cinnamon: 38.1 milligrams
- Nettles (dried): 32.3 milligrams
Those who pay attention to the iron content of the food in the composition of his diet, need not fear iron deficiency and can safely do without taking iron supplements.
