Dietary sources of iron

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Products rich in iron are: pumpkin seeds, flax seeds, liver, wheat germ, wheat bran, pate, liver, pate, dried legume seeds, parsley, crispy bread, egg yolk, black pudding, stuffed chocolate, sardines, currants, currants, currants Parmesan, milk powder, olive oil and bacon.

Among these products, the most iron is in pumpkin seeds and flax seeds (15.0 – 17.1 mg / 100 g of product). The second richest source of iron is the liver (9.4 – 18.7 mg / 100 g of product). This is followed by wheat germ and wheat bran (9.0 – 14.9 mg / 100 g of product).

However, it is worth distinguishing between heme iron and non-heme iron. The first, which is present in animal products, is much better digested. Therefore, despite the fact that, for example, the popular spinach has a lot of iron, the body will absorb it much less than, for example, from a portion of turkey.

It should also be added that iron absorption is improved by products rich in vitamin C, such as pepper, black currant, orange juice. Coffee, tea and dairy products rich in calcium, however, impede the absorption of iron.