Iron-rich foods for a healthy body and reduced risk of anemia

One of the prominent iron-rich foods is cooked oysters. Illustration photo

Iron plays an essential role in the production of hemoglobin, a component of red blood cells that helps transport oxygen throughout the body. As a result, this mineral contributes to maintaining energy, supporting focus, and reducing feelings of fatigue.

In addition, iron also participates in immune system activity, supports muscle function, and brain development. When iron is deficient, the body can fall into a state of anemia, leading to weakness, dizziness, and decreased performance.

According to nutritionists, adults typically need about 8 to 18 mg of iron per day depending on physical condition and gender. Instead of relying solely on supplements, many people are encouraged to adjust their diets to supplement iron in a more natural and sustainable way.

Iron-rich foods to supplement regularly

One of the prominent iron-rich foods is cooked oysters. According to data from the U.S. Department of Agriculture, 85g of cooked oysters provides about 6.1 mg of heme iron, a type of iron the body absorbs more easily than plant-based iron.

Chicken liver is also considered an abundant source of iron. With just about 85g of chicken liver, the body receives approximately 10.8 mg of iron along with many vitamins A, B-group vitamins, and other essential minerals.

Meanwhile, beef liver contains about 5.2 mg of iron in each 85g serving. This is also a nutrient-rich food that supports many important body activities.

For vegetarians, soybeans are a popular choice for supplementing plant-based iron. One cup of cooked soybeans can provide about 8.8 mg of iron. Soybeans are also commonly processed into tofu or many other familiar dishes.

Pumpkin seeds also stand out for their high iron content. About 28g of shelled pumpkin seeds contains about 2.5 mg of iron, while also providing zinc and healthy fats for the body.

Lentils are a plant-based protein source chosen by many in a healthy diet. Every 100g of lentils contains about 7.2 mg of iron.

In addition, spinach is a leafy green vegetable rich in micronutrients. About 30g of raw spinach provides about 3 mg of iron.

Eating correctly for better iron absorption

According to experts, in addition to choosing iron-rich foods, eating habits also greatly affect the ability to absorb this mineral.

Animal-sourced iron is usually easier to absorb than plant-based iron. However, combining plant-based foods with animal protein sources can help the body absorb iron more effectively.

In addition, spinach is also a leafy green vegetable rich in micronutrients. Illustration photo

Vitamin C has also been proven to help increase the absorption of non-heme iron found in plants. Therefore, many people are encouraged to accompany iron-rich meals with foods rich in vitamin C such as oranges, lemons, guavas, or strawberries.

Conversely, calcium and some other nutrients can reduce iron absorption. Experts recommend that if taking calcium supplements, they should be taken away from iron-rich meals for better absorption.

Groups of people who need to pay attention to iron supplementation

According to doctors, certain groups are at a higher risk of iron deficiency than normal.

These include pregnant women due to increased blood production needs. Women during menstruation, especially those with menorrhagia or endometriosis, are also more prone to iron deficiency.

Young children and children in rapid growth stages, the elderly, vegetarians, endurance athletes, or chronic kidney disease patients on hemodialysis are also groups that need to pay special attention to iron intake in their diets.

However, experts note not to arbitrarily supplement iron with medication without a doctor's prescription, as excess iron can also affect health, especially in young children.