John Myers
Iron is important for the organism: the trace element not only transports oxygen, but also regulates energy metabolism. Iron deficiency, therefore, causes tiredness and lack of energy. One of the most important food groups in which iron is found is meat products. They contain so-called heme iron, the central building block of the blood pigment hemoglobin. Our body can therefore absorb it particularly well.
A daily iron intake of 15 mg is recommended for adult women. The daily requirement for men is around 10 mg. Offal such as liver or kidneys have the highest iron content with mostly more than 10 mg per 100 g. For other health reasons, however, this should rarely be on the menu. Other types of meat and sausage usually contain between 1 and 3 mg of iron. Dairy products contain significantly lower amounts of the trace element. The content is between 0.1 (cow’s milk, yoghurt) and 1.4 (processed cheese) mg per 100 g.
Vegetarians and vegans have the opportunity to prevent iron deficiency with plant-based foods. Green leafy vegetables such as chard or spinach are good suppliers. Seeds such as pumpkin seeds, flaxseed, or sesame contain a high dose, as do legumes such as lentils. For example, 100 g of pumpkin seeds contain around 4.9 mg, and 100 g of cooked spinach can boast more than 3.6 mg.
However, plant-based foods only contain non-heme iron, which the body is much less able to utilize. Vitamin C can improve absorption: vegans should therefore consume iron-rich foods together with foods containing vitamin C to prevent iron deficiency. Peppers, citrus fruits, or orange juice, for example, are well suited.
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