The human body absorbs iron from food. There are certain foods that are particularly good sources of iron.
Tiredness and a general feeling of weakness are typical symptoms of anemia caused by iron deficiency. Iron deficiency anemia affects around 30 percent of the world’s population. The body cannot produce enough hemoglobin (red blood pigment), which is found in the red blood cells. This normally ensures that oxygen is bound and delivered to the cells when needed. Iron is also ingested through food. However, there are foods that are more likely to deprive the body of iron. Others are optimal iron suppliers.
Eleven foods provide iron to the human body
In general, a balanced and healthy diet should contain around 10 to 15 milligrams of iron per day. However, the human body can only absorb five percent of the iron from food through the cells in the intestine and excretes the rest with the bowel movements. Both age and gender play a role in determining how much iron the body loses per day and how much it needs to replace. For example, there is a higher need for iron during growth, pregnancy and breastfeeding.
A balanced diet usually contains enough iron to cover the daily requirement. Since meat and fish in particular are good sources of iron, vegetarians should pay attention to iron-rich plant foods in their diet. There is also a lot of iron in the following foods:
- amaranth
- Blackberries, elderberries, mulberries, black and red currants
- Fish
- Meat
- millet
- cocoa
- Herbs (e.g. basil, thyme)
- nuts
- Beetroot
- soybeans
- White beans
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What are the causes of iron deficiency?
If the need for iron is higher than its intake, then one speaks of an iron deficiency. In most cases in Europe, it is caused by chronic blood loss. A disturbance in iron absorption and an insufficient intake of iron from food can also be triggers.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editorial team cannot answer individual questions about clinical pictures.