7 Foods That Contain Iron and the Right Amount of Intake
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7 Foods That Contain Iron and the Right Amount of Intake. Iron-containing foods should be consumed to meet the body's daily need for this nutrient. This is because iron is essential for preventing and overcoming anemia and maintaining immunity.
Iron is a major component in the formation of hemoglobin, which is a protein that carries oxygen from the lungs to the rest of the body. In addition, iron is also an important component of myoglobin, which is a protein that helps supply oxygen to muscles.
Thus, the body needs a sufficient amount of iron from iron-containing foods or supplements if needed. If there is a deficiency of iron in the body, it can lead to various diseases such as iron deficiency anemia.
On the other hand, if the body consumes too much iron, exposure can lead to iron poisoning. However, this condition is quite rare compared to iron deficiency conditions.
Different Options for Iron-Containing Foods
In general, iron from food is divided into two types, namely heme derived from animal hemoglobin and non-heme derived from plants. Iron obtained from animals is more easily absorbed by the body than iron from plants.
Several types of foods contain iron, both plant-based and plant-based, including:
1. Red meat
Beef is the type of red meat with the highest iron content when compared to goat or lamb. 100 grams of fresh beef contains about 3 mg of iron.
However, avoid excessive consumption of red meat, as it can increase cholesterol levels and increase the risk of heart disease and stroke. To make red meat safer to eat, choose cuts of meat that are low in fat.
2. By-products
Different types of byproducts, such as liver, kidneys, brain, and heart, also include iron-rich foods. For example, 1 beef liver weighing 100 grams contains about 6.5 mg of iron. However, you still need to be wise in eating it because offal meat is also high in cholesterol and purines, which are substances that cause high uric acid content.
In addition, the consumption of beef liver by pregnant women also needs to be limited because of its high vitamin A content.
3. Fish and seafood
Foods that contain iron include various types of fish, such as tuna, salmon, sardines, clams, cobs, mackerel. Not only that, fish is also rich in protein, omega-3 fatty acids, and various vitamins and minerals that are beneficial for body health and support brain and heart health.
In addition to fish, various types of seafood, such as oysters, are also classified as high in iron. Not only that, oysters are also known to contain vitamin B12, which can support nerve health and support the process of forming red blood cells.
4. Green vegetables
Spinach is a type of green vegetable that is known to be the best source of iron. 100 grams of fresh spinach contains about 3.5 milligrams of iron. In addition, spinach also contains vitamin C, which can help the process of iron absorption in the body.
5. Tofu
In addition to being known for its high mineral and vitamin B1 content, tofu is also one of the foods that contains iron. A bowl of tofu or the equivalent of 100 grams of tofu contains about 3.4 mg of iron.
6. Pumpkin seeds
Despite their small size, pumpkin seeds actually contain iron, which is quite potent. A quarter cup of pumpkin seeds, or the equivalent of 28 grams of raw pumpkin seeds, contains about 2.5 mg of iron.
Dried pumpkin seeds can certainly be one of the healthy and nutrient-dense snacks.
7. Nuts
Some types of nuts, such as almonds, peas, and soybeans, also have a fairly high iron content. Not only that, but nuts are also rich in fiber, magnesium, and potassium, making them a good food option for a satisfying diet.
Not only various foods that contain iron, but also various other types of foods that are also rich in iron. One of them is snails.
In addition to eating foods that contain iron as mentioned above, it is also recommended that you eat foods high in vitamin C, such as tomatoes, citrus fruits, kiwis, and melons, to maximize the body's iron absorption.
Recommended daily iron intake
Everyone's iron needs vary depending on age, gender, and health status.
The following are recommendations for daily iron intake based on the Nutrient Adequacy Index (AKG) from the Ministry of Health of the Republic of Indonesia:
- Children 1-3 years: 7 mg
- Children 4-9 years: 10 mg
- Children 10-12 years: 8 mg
- Adolescent males: 11 mg
- Teenage women: 15 mg
- Adult men: 9 mg
- Adult women: 18 mg
- Pregnant women: 27 mg
If your iron needs cannot be met from food, you can also take iron supplements to prevent iron deficiency. However, the use of this supplement should be done based on the doctor's recommendation so that the dosage meets the needs and conditions of your body.
In addition, you should also avoid drinking tea with additives or iron-rich foods. This is because tea contains tannins, which can reduce the absorption of iron in the digestive tract.
Eating foods that contain iron is important to maintain iron levels in the body. Iron deficiency (anemia) in the body causes symptoms in the form of pale skin, fatigue, headaches, heart palpitations, difficulty concentrating, and brittle nails.
When you experience iron deficiency symptoms, such as those mentioned above, do not hesitate to see your doctor online through your favorite app. This is to ensure that you receive medications that can increase iron levels in your blood, in addition to eating foods that contain iron.
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