Iron-rich products: for children, babies, during pregnancy [table].

A deficiency of it affects more than 1.2 billion people (mostly women) worldwide. And it is one of the most important minerals in the human body - involved in the process of delivering oxygen to all corners of the body. It is an iron that is worth taking care of in your diet.

With clinical nutritionist Julia Skrajda, we will show you iron-rich products for adults, children, babies and also pregnant women. You are sure to find something you like, as iron is in many products available at your fingertips.

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Iron-rich products

Products rich in iron include meat (e.g. poultry), fish (e.g. tuna), beans, peas, lentils, tofu, spinach, beetroot. Seeds (e.g. millet and buckwheat groats), oatmeal, tomatoes, pumpkin seeds will also provide you with iron. Iron-rich foods also include offal (e.g. liver) and legumesand.

Iron-rich foods - table

What are the best sources of iron for babies and children?

Iron deficiency in young children is a common problem faced by many parents. Fortunately, it is relatively easy to enrich the diet of children with products rich in iron. This way, there is no need to reach for supplementation straight away.

The best iron-rich products for babies and children areand:

• Red meat (beef, pork).
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• Excrement (beef liver).
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• Poultry (chicken, turkey).
• Cereals (chicken, turkey).
• Cereal or oatmeal.
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• Pulses (beans, lentils).
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• Leafy vegetables (kale, broccoli, spinach).
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• Pumpkin seeds.
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• Risins.
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• Eggs.
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• Green peas.
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Your child is at the challenging stage? You can encourage them to eat these iron-rich foods by making sure the plate is colourful and various, as well as rich in different flavours (e.g. lightly spiced chicken with sauerkraut for a breakthrough) and structures, e.g. cream of pod soup with whole-grain croutons and roasted seeds.

See also:

• Protein-rich foods
.
• Products rich in omega-3 fatty acids
.

What are the iron-rich foods for pregnant women?

To avoid iron deficiency during pregnancy, eat a variety of foods that are rich in iron, such as red meat (e.g. beef tenderloin), poultry, offal, legumes, leafy vegetables, mussels or tofu. It is also worth making sure to eat eggs, fish, as well as groats - millet or buckwheat.

What is the difference between non-haem iron and haem iron?

Iron exists in two main forms: heme iron and non-heme iron, which differ in their origin and bioavailability to the body.

heme iron is the form of iron that you find mainly in animal products, especially meat, poultry and fish. It is characterised by its high bioavailability, as the human body is able to absorb up to 40% of this type of iron. Furthermore, the bioavailability of haem iron is not much affected by other dietary componentsand.

Non-heme iron on the other hand, is the form of iron found in plant foods like vegetables, fruits, legumes, nuts, seeds and whole grain cereal products.

The bioavailability of this type of iron is lower compared to haem iron. Furthermore, certain dietary components such as proteins may hinder its absorption. On average, the absorption of non-haem iron is around 10%. However, it is aided by eating foods that are rich in vitamin Cand.

What foods increase the bioavailability of non-haem iron?

You can increase the bioavailability of non-haem iron by eating the right products. Most of these are foods rich in vitamin C and those that naturally provide haem iron. What is worth eating?

• Oranges,
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• Strawberries,
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• kiwi,
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• grapefruit,
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• apricot,
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• broccoli,
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• red meat,
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• poultry,
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• fishes (mainly tuna),
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• pickled vegetables,
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• tofu,
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• spinach,
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You can increase your overall iron absorption with clever combinations of foods, such as liver served with sauerkraut; salad with spinach, pumpkin seeds, cranberries and chicken; sourdough bread with sausage, parsley and pickled cucumber. These are natural sources of iron and vitamin C, which will increase its bioavailability.

What interferes with iron absorption?

To ensure the best possible absorption of iron from food, you should avoid combining it with certain ingredients. Certain substances reduce the bioavailability of non-haem iron from meals, that is, they cause it not to be absorbed into the bloodstream in a sufficiently large amountand.

Do not eat iron-rich foods at the same time as foods high in calcium, magnesium and fibre. Also avoid drinking coffee and tea with meals, as they contain polyphenols and tannins that inhibit iron absorption.

Also watch out for foods that have so-called  antinutritional compounds such as phytic acid (e.g. legumes, cereals, nuts and seeds) and tannins (black tea, cacao, whole-grain cereals, nuts).

What is the daily requirement for iron?

The daily requirement for iron depends on age and gender. What's more, it also changes during pregnancy and lactation, so you should scrupulously watch your standards. What are the recommendations for the Polish population?

* Before or after the onset of menstruation

Pregnant women should take 27 mg of iron daily regardless of age. Breastfeeding mothers, on the other hand, require 10 mg regardless of age.

Maximum safe daily dose of iron

While an overdose of iron from the diet is very unlikely (except in cases where you genetically assimilate too much of the ingredient), supplementation can lead to this. Therefore, along with the recommended values, it is also worth knowing these upper limits.

Symptoms of iron deficiency

The symptoms of iron deficiency may be harmless at first, but will steadily worsen over time. What symptoms may suggest this conditionand?

• Fatigue and weakness. These are often the first signs of iron deficiency. The ingredient is essential for the production of haemoglobin, which supplies oxygen to all cells in the body. If cells do not have access to enough oxygen, you may experience general weakness and fatigue.
• Deficiency of the skin. It is haemoglobin that provides the blood with its red colour, so low levels of this protein -resulting from iron deficiency - can make the skin fade.
• Pnea. Iron deficiency can lead to shortness of breath, as the body tries to compensate for the lack of oxygen in the cells by speeding up breathing.
• Muscle weakness. Lack of iron in the diet can also result in muscle weakness and an inability to maintain standard physical activity.
• Deficiencies in concentration. If your brain does not get enough oxygen, you may experience problems with concentration and memory.
• Hair loss. Iron is involved in many important physiological processes in the hair follicle, and a deficiency can disrupt hair strand synthesis and cause hair loss.

Who is at particular risk of iron deficiency?

Iron deficiency is a common health problem that can affect people of all ages and lifestyles. However, there are certain groups that are particularly vulnerable to this condition. Which ones?

Senior citizens are also at risk of iron deficiency.

See also:

• Vitamin B12 - properties
• Vitamin D3 - effects
.
• Vitamin A - functions in the body
.
• Vitamin B1 - properties
.
• Vitamin E - effects
.
• Pantothenic acid - what it is
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• Folic acid (vitamin B9) - properties
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• Vitamin B3 - effects
• Vitamin K - where it occurs
• Vitamin B6 - what it is
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• Vitamin C - properties
.

Summary