Iron is a vital trace element that is important for the transportation of oxygen in the body, for example. The body itself cannot produce iron. It is therefore dependent on us getting enough iron from our food. But how many mg of iron per day do we actually need? And which animal and plant foods contain the trace element? Here you will find the most important questions and answers about iron and also five popular foods with a high iron content.
What does the body need iron for and how much is recommended
The human organism needs iron to form the red blood pigment haemoglobin. Among other things, this is responsible for transporting oxygen to the cells. Sufficient iron is therefore a basic requirement to ensure that all organs are properly supplied with oxygen. Iron is also involved in energy metabolism and is important for the functioning of the immune system and brain performance. Your iron requirement depends on various factors. Age, living conditions and certain health factors play a role:
- Women and girls during menstruation, for example, have a higher requirement because they also lose iron with their period. For them, 14 mg of iron per day is recommended, sometimes even 16 mg. Pregnant and breastfeeding women and children and adolescents, for example, have a higher iron requirement.
Boys and men, on the other hand, need 10 to 12 mg of iron per day.
Where is iron in it? 5 popular iron-rich foods
Iron from plant and animal foods is an important part of a balanced diet. However, iron from plant sources is not as usable for the body as animal iron. It is more readily available if you eat foods rich in vitamin C at the same time. This is because vitamin C can increase the body’s absorption of iron.
But which foods contain enough iron? You should try these 5 foods:
1. legumes
Lentils, chickpeas and beans should not be missing from a vegetarian or vegan diet. They are not only important sources of protein, but also contain plenty of iron. 100 grams of cooked lentils, for example, provide around 2.5 to 3 mg of iron.
2. oat flakes
With 5.8 mg of iron per 100 grams, oat flakes are one of the best plant-based sources of iron. They can be used in a variety of ways, for example in baking recipes, muesli or porridge. Here too, it is best to combine oatmeal with vitamin C-rich fruit so that the body can utilize the iron well.
3. pumpkin seeds
Pumpkin seeds are another plant-based source of iron. 100 grams of these oil-rich seeds contain around 12.5 mg of iron. It is therefore worth regularly adding pumpkin seeds as a topping to your salads or soups.
4. beef
The human body can absorb iron particularly well from animal foods. A lean steak or a homemade beef dish with vegetables can therefore be a very good way to provide you with iron.
5. fish and seafood
Sea creatures such as mussels, oysters and tuna also contain a lot of iron, which the body can utilize optimally. Fish and seafood also contain healthy omega-3 fatty acids for a balanced diet.
SILICIUM FERROFEM with iron
A varied diet with iron-rich foods is the best basis for a stable iron balance. Nevertheless, it can happen that the requirement is increased in the case of special needs. In such cases, special attention should be paid to increasing nutrient intake.
Our food supplement SILICIUM FERROFEM contains iron, vitamin C, silicon, myo-inositol and Bacillus subtilis.
Two capsules of SILICIUM FERROFEM per day supplement a varied diet with iron and other valuable ingredients. SILICIUM FERROFEM is vegan, aluminum-free and manufactured in Germany. Tip: It is best to take the capsules during meals so that the ingredients are better absorbed by the body:
Matching articles: SILICIUM FERROFEM contains iron and vitamin C. Iron contributes to the normal formation of red blood cells and haemoglobin. It also contributes to oxygen transport in the body and energy metabolism. It contributes to the reduction of tiredness and fatigue. It also contributes to cognitive function and the immune system. Vitamin C increases the absorption of iron.
