7 Food Choices Containing Iron and the Right Amount of Intake

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7 Food Choices Containing Iron and the Right Amount of Intake
7 Food Choices Containing Iron and the Right Amount of Intake

There are various foods containing iron that you can consume to meet their daily intake. This is important because iron is an important nutrient to prevent and treat anemia as well as to maintain the immune system

Iron is the main component in the formation of hemoglobin, the protein that carries oxygen from the lungs throughout the body. In addition, iron is also an important component of myoglobin, a protein that helps supply oxygen to muscles.

7 Choices of Foods Containing Iron and the Right Amount of Intake - Alodokter

Thus, the body requires iron in sufficient quantities. If the body lacks iron, this can cause various diseases and one of them is iron deficiency anemia.

On the other hand, if the body consumes too much iron, the impact can cause iron poisoning. However, this condition is quite rare compared to iron deficiency conditions.

Various Choice of Foods Containing Iron

In general, iron from food is divided into two types, namely heme derived from animal hemoglobin and nonheme derived from plants. Iron from animals is known to be more easily absorbed by the body than iron from plants.

Several types of food contain iron, both from animals and plants, including:

1. Red meat

Beef is the type of red meat with the highest iron content than mutton or lamb. In 100 grams of beef, there are about 3 mg of iron.

Even so, avoid excessive consumption of red meat, because it can increase cholesterol levels and increase the risk of heart disease and stroke. To be safer for consumption, choose cuts of meat that are low in fat.

2. Offal

Various types of offal, such as liver, kidney, brain, and heart, are also one of the foods that are rich in iron. For example, in 1 chicken liver weighing 45 grams, contains about 4 mg of iron. However, you still need to be wise in consuming them, because offal also contains a lot of cholesterol and purines, which are substances that trigger high uric acid levels.

In addition, the consumption of chicken liver in pregnant women also needs to be limited because of the high vitamin A content. Excessive intake of vitamin A in pregnant women can actually harm the fetus.

3. Fish and seafood

Many types of fish, such as tuna, salmon, sardines, mackerel, and mackerel, are included in foods that contain iron.

Not only that, fish is also rich in protein, omega-3 fatty acids, as well as various vitamins and minerals that are good for body he alth and support brain and heart he alth.

In addition to fish, various types of seafood, such as oysters, are also classified as foods that are high in iron content. Not only that, oysters are also known to be rich in vitamin B12 which can maintain he althy nerves and support the process of forming red blood cells.

4. Green vegetables

Spinach is a type of green vegetable that is known as the best source of iron. In 180 grams of spinach, contained about 7 milligrams of iron. In addition, spinach also contains vitamin C which can help the process of iron absorption in the body.

5. Know

In addition to being known to be high in mineral and vitamin B1 content, tofu is also one of the foods that contain high levels of iron. In a bowl of tofu or the equivalent of 100 grams of tofu, there is about 5 mg of iron.

6. Pumpkin seeds

Although small in size, pumpkin seeds have a potential iron content. A quarter cup of pumpkin seeds or the equivalent of 28 grams of raw pumpkin seeds, contains about 2 mg of iron.

Dried pumpkin seeds can certainly be a he althy snack that is rich in nutrients.

7. Nuts

Several types of nuts, such as almonds, peas, and soybeans, are also known to have high iron content. Not only that, nuts are also rich in fiber, magnesium, and potassium, so they are good food choices for a filling diet.

In addition to consuming foods containing iron as above, you are also advised to eat foods high in vitamin C, because it can maximize the absorption of iron by the body such as tomatoes, citrus fruits, kiwi, and melons.

Recommended Daily Iron Intake

Every person's iron needs are different depending on age, gender, and body he alth conditions.

The following are recommendations for daily iron intake based on the nutritional adequacy rate (RDA) from the Ministry of He alth in 2019:

  • Children 1–3 years: 7 mg
  • Children aged 4–9 years: 10 mg
  • Children aged 10–12 years: 8 mg
  • Teen boys: 11 mg
  • Teenage: 15 mg
  • Mature male: 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, to be safer, the consumption of this supplement should be done based on a doctor's recommendation so that the dosage is according to the needs and conditions of your body.

In addition, you also need to avoid consuming tea with supplements or foods rich in iron. This is because tea contains tannins which can reduce the absorption of iron in the digestive tract.

Consuming foods that contain enough iron is important to maintain iron levels in the body. Lack of iron in the body is usually characterized by symptoms of pale skin, fatigue, headaches, palpitations, difficulty concentrating, and brittle nails.

If you experience symptoms of anemia as mentioned above, consult your doctor to get treatment that can increase iron levels in the blood, apart from consuming iron-containing foods.

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