Live a healthier life: Why iron is so important and where you can find it

Table of contents

• How much iron do we need?
• How does the body best absorb iron?
• Where is the most iron contained?
  • 1. Legumes and nuts: little powerhouses full of iron
  • 2. Nuts and seeds
  • 3. Lots of iron for breakfast: whole grains
  • 4. Treasures from the forest: There is iron in chanterelles
  • 5. Salsify and Co: Surprisingly rich in iron
  • 6. Spinach – not just for Popeye: A source of iron
  • 7. Fruity and iron-rich: Which types of fruit contain iron?
  • 8. Meat – a classic source of iron
  • 9. Poultry: The lightweight option for your iron needs
  • 10. Foods containing iron: fish and seafood

When many people think of foods containing iron, they immediately think of spinach. That's not wrong, but it's also by no means all that nature offers us in terms of iron sources! Spinach was once celebrated as an iron-rich champion until more precise measurements revealed a calculation error. Nevertheless, spinach continues to play in the league of top sources of iron.

Other foods are also packed with this essential trace element. The heavyweights among iron-containing foods include whole grain products, meat, sausage products, various vegetables and legumes. Grains and legumes are real iron heroes, especially for those who follow a vegan or vegetarian diet.

But why is it so important to eat a diet rich in iron? Because iron plays a central role in transporting oxygen in our blood. If there is a deficiency because we do not absorb enough iron through food, our body's oxygen supply suffers. The consequences? Fatigue creeps in, concentration wanes and mood drops. So, let's keep a close eye on our iron levels - for more energy and joy of life!

How much iron do we need?

In order to prevent deficiency symptoms, regular consumption of foods containing iron is essential. This is the only way to easily meet your daily iron requirements.

However, the daily iron requirement depends on individual factors such as age and gender. On average, women need more iron than men. Children, on the other hand, get by with less iron than adults. A conscious approach to our diet is therefore essential for optimal iron supply!

DieGerman Society for Nutritionrecommends the following reference values ​​for iron intake:

The iron requirements of babies & children (in mg/day):

• Infants up to 4 months: 0.5 mg
• Infants up to 11 months: 8 mg
• Children 1 to 9 years: 8-10 mg

The iron requirement of Adolescents (in mg/day):

• Boys 10 to 19 years: 12 mg
• Girls 10 to 19 years: 15 mg

The iron requirement of adults (in mg/day):

• Men aged 19 and over: 10 mg
• Women 19 to 50 years: 15 mg
• Women > 50 years: 10 mg

A woman's iron requirements in the event of pregnancy (in mg/day):

• Pregnant women 30 mg
• Breastfeeding 20 mg

Research results reveal that many people in Germany do not consume enough iron-containing foods and, above allWomenoften suffer from a slight undersupply. Vegetarians and vegans in particular should pay more attention to adequate iron supply. This is actually not difficult if you know which foods are particularly rich in iron.

Why are women's iron needs higher?

This explains why women lose an average of 15 mg of iron during their monthly periodsFederal Center for Nutrition. It is therefore particularly important that you pay attention to your iron intake. Although 15 mg per month, or about 0.5 mg per day, doesn't sound like much, iron absorption from food depends on numerous factors and is often not particularly efficient. In addition, women tend to eat less meat and less frequently than men. Women who tend to have low iron levels should make sure to eat meat or sausage products regularly (1-2 times per week), as well as iron-rich vegetables such as kale or spinach and legumes (about 1 serving per week). A salad with red pepper during a meal or fruit as a dessert can also be useful, as the vitamin C it contains improves iron absorption.

That's why we present you a range of iron-rich foods - from meat to vegetarian and vegan options. So you are well equipped to deal with a possible...to prevent effectively.

How does the body best absorb iron?

In order to really make full use of the particularly valuable components of food, i.e. minerals, trace elements or fatty acids, foods sometimes have to be combined. Their interaction then brings out the maximum of good components. It's best to eat all foods regularly, because the iron from them is utilized differently by our bodies.

The body absorbs iron from animal foods particularly well, while it has difficulty absorbing iron from plant foods such as vegetables or grains. That's why the following applies: Combine plant-based iron-containing foods with something, which improves iron absorption in the body.

An example:Enjoy to theHave a glass of orange juice at breakfast or eat a few berries or other fruit for dessert.

Good to know: ,oron the other hand, hinder iron absorption in the body!

Where is the most iron contained?

1. Legumes and nuts: little powerhouses full of iron

Regardless of whether they are red, brown or green: lentils are very good sources of iron and, because they are purely plant-based, they are particularly popular with vegans and vegetarians. On average, 100 grams of dried lentils contain around 8 milligrams of iron. The canned version, on the other hand, only contains 2.4 milligrams. So it's better to use dried lentils.

Other legumes such as chickpeas, beans and soybeans also contain plenty of iron:

• Soybeans: 6.6 mg per 100 g
• White beans: 6.5 mg per 100 g
• Chickpeas: 6.0 mg per 100 g
• Tofu: 3,7 mg pro 100 g
• Peas: 1.6 mg per 100 g

2. Nuts and seeds

Popular snacks such as nuts or seeds are also great plant-based sources of iron. Roasted even more than natural, although you should generally hold back when it comes to roasted nuts.

These nuts provide iron:

• Sunflower seeds: 6.3 mg per 100 g
• Pumpkin seeds: 4.9 mg per 100 g
• Cashew nut: 2.8 mg per 100 g, (roasted 6.0 mg per 100 g)
• Peanut: 1.8 mg per 100 g, (roasted 2.3 mg per 100 g)

To all those with a sweet tooth:Nuts in combination with dark chocolate (70%) are a top source of iron and provide around 15.1 mg per 100 g.

3. Lots of iron for breakfast: whole grains

Whole grain rye bread as a source of iron

Who would have thought: even a slice of bread can help fill our iron stores. But only if it is whole grain bread. You can't really get very far with a croissant. 100 grams of whole grain rye bread contains 2 milligrams of iron.

Other types of bread:

• Pumpernickel: 1,9 mg pro 100 g
• Grahambrot: 1,6 mg pro 100 g
• Whole wheat bread: 2.0 mg per 100 g

Millet: An ancient grain high in iron

Have you ever eaten millet? If not, then you should try the little yellow grain. It tastes wonderfully nutty and is extremely healthy thanks to its high iron content. 100 grams of millet contains 7 milligrams of iron.

By the way, you can prepare millet just as quickly and easily as couscous or bulgur. Simply cook in vegetable broth according to the package instructions and serve as a side dish with vegetables, meat or fish.

In addition to millet, there are two other pseudograins that belong to the group of iron-containing foods:

• Quinoa: 8 mg pro 100 g
• Amaranth: 9 mg pro 100 g

Classic for breakfast: oatmeal

Oatmeal is also an excellent iron-rich food. 100 grams contain 5.5 milligrams of iron. So eat oatmeal for breakfast again!

But the other types of grain don't have to hide:

• Wheat: 3.2 mg per 100 g
• Roggen: 2,8 mg pro 100 g
• Barley: 2.8 mg per 100 g
• Grünkern: 4,4 mg pro 100 g

Reading tips:

4. Treasures from the forest: There is iron in chanterelles

It's a shame that the chanterelle season is so short! The brown onesare very good iron suppliers. 100 grams contain around 6.5 milligrams of iron. With the dried version, the value increases even further: 100 g of dried chanterelles have 17.2 milligrams of iron.

Other types of mushrooms cannot keep up. Mushrooms, porcini mushrooms, etc. only contain around 1 milligram of iron on average.

Reading tip for vegetarians:

5. Salsify and Co: Surprisingly rich in iron

Salsify has also earned a regular place on our plate, because when eaten fresh, it is one of the very good sources of iron in vegetables. 100 grams have around 3.3 milligrams of iron.

Other iron-rich vegetables include:

• Rote Bete: 0,9 mg pro 100 g
• Petersilienwurzel: 0,9 mg pro 100 g

6. Spinach – not just for Popeye: A source of iron

For a long time, spinach was considered THE ultimate source of iron, until it turned out that the green vegetable is not quite as full of iron as we were led to believe.

Despite it:When it comes to foods containing iron, spinach is a must. After all, it contains around 3.4 milligrams of iron per 100 grams. However, as creamed spinach it is only 2.6 mg.

Other leafy vegetables that contain iron:

• Portulak: 3,6, mg pro 100 g
• Mangold: 2,7 mg pro 100 g
• Lamb's lettuce: 2 mg per 100 g
• Kale: 1.9 mg per 100 g
• Rucola (Rauke): 1.5 mg per 100 g

7. Fruity and iron-rich: Which types of fruit contain iron?

It's true that fruits are not considered classic iron-rich foods. But even here there are exceptions that we don't want to withhold from you. Dried fruits in particular can have relevant values. In our search for iron-rich fruits, we came across these fruits that particularly stand out:

• Dried apricot: 4.4 mg per 100 g
• Feige getrocknet: 3,3 mg pro 100 g
• Olive, black, marinated: 2.3 mg per 100 g
• Dates fresh and dried: 1.9 mg per 100 g
• Olives, green, marinated: 1.8 mg per 100 g
• Banane getrocknet: 1,2 mg pro 100 g
• Currant, black: 1.3 mg per 100 g
• Raspberry: 1.0 mg per 100 g
• Blackberry: 0.9 mg per 100 g

8. Meat – a classic source of iron

Meat is considered the best source of iron because the body can best utilize the iron from animal foods. Offal is ideal because it has the highest iron content. But offal like heart and kidneys are not for everyone. Apart from that, you shouldn't eat them regularly as they can contain harmful substances in large quantities.

Which meat you choose is up to you. When it comes to iron content, there are hardly any differences.

• Veal (breast, shank): 3 mg per 100 g
• Veal (chop): 2.1 mg per 100 g
• Veal (liver): 7.9 mg per 100 g
• Beef (fillet): 2.3 mg per 100 g
• Rinderhack: 3 mg pro 100 g
• Beef (prime rib): 1.9 mg per 100 g
• Beef (kidney): 9.5 mg per 100 g
• Pork (fillet): 1.5 mg per 100 g
• Pork (schnitzel, comb): 1.7 mg per 100 g
• Pork (liver): 17 mg per 100 g

9. Poultry: The lightweight option for your iron needs

• Ente: 2,5 mg pro 100 g
• Gans: 1,9 mg pro 100 g
• Pute: 1,5 mg pro 100 g

By the way, a chicken egg provides 2.1 mg of iron per 100 g.

Reading tips:

10. Foods containing iron: fish and seafood

Oysters, sardines, mussels, shrimps, etc. are also good sources of iron.

• Oysters: 3.1 mg per 100 g
• Mussels: 4.2 mg per 100 g
• Tiefseegarnelen: 5 mg per 100 g
• Sardine: 2,4 mg pro 100 g
• Shrimps: 1,5 mg pro 100 g
• Crabs: 1.7 mg per 100 g
• Mackerel: 1.2 mg per 100 g
• Hering: 1,1 mg pro 100 g

You can find even more information about iron in foods atFederal Institute for Risk Assessment.

Important note at the end:Your body is as individual as your character. You have to find out for yourself which diet and which form of training suits you best. Don't let others put pressure on you. In principle, however, the following applies: an active lifestyle with a balanced diet and lots of exercise is still the best way to stay fit over the long term and achieve or maintain a healthy weight.