The trace element iron is essential für the formation of blood and thus für the supply of our Köbody with oxygen and Nährstoffen. It is in numerous foods available, what it möresembled makes, a erhöelevated needs, such as, for example, in pregnancy, üabout the Ernäto cover currency.
Meat eaters have it easy: meat enthält not only much of the trace element. The in the animal product occurring iron is also available in a special, the so-called divalent Form, which is our Köbody particularly well.
"Especially dark red meat such as beef, veal and Wild game and offal are all ideal sources of Iron für our Köbody," erklärt Ernämanagement consultant Christine Easy from Else Kröner-Fresenius center für Ernäintroduction medicine of the Technical Universität MüMunich. "If it Geflügel, is particularly suitable duck. Egg yolk is also provides an animal product, the iron."
Iron content of various meat types
(Source: Heseker/Heseker (2018/19). The Nährwerttabelle. Neustadt on the Weinstraße: Neuer Umschau book publishing house)
Iron in plant foods is, however, in another, the so-called trivalent Form, and must from the Köbody to be converted before it can be absorbed. "Other food köcan influence this process, it will inhibit or föpromote," erläexplained Easily. Wäwhile Vitamin C iron absorption increases, köcan, for example, tannins from tea, coffee or red wine, the extraction of trace elements from the food hamper.
Examples für substances and foods that inhibit the absorption of iron from plant-based foods:
- Phytate in cereals, rice, soy, and Hülsenfrüwant to
- Tannin in black and grünen tea, red wine, coffee
- Phosphate, for example in Colageträdrinks or as an additive in various foods
- Oxalsäure, for example in rhubarb and Spinat
To provide as vegetarians well with iron, so it is a little more complicated, but also möpossible.
The following tips köcan vegetarians help:
1) Täresembled iron-rich plant foods to eat.
2) Where mödaily, whole-grain products. They contain more iron. In the case of bread, on sourdough bread.
3) Vitamin C or säurehaltige foods such as lemons or Milchsäure with the food to combine – this increases the absorption of iron from plant foods. How it works: for Example, a glass of orange juice to the meal, drink, Gemüse, such as peppers or tomatoes to eat fresh fruit under the Müsli mix or a bit of lemon juice to the salad dressing.
4) cereals and Hülsenfrünights to soak – as a result, these Phytates, which inhibit iron absorption lose.
Examples of plant foods with plenty of iron per 100 grams:
Sesame
Amaranth
Flaxseed
Quinoa
Pistachios
Millet
Chanterelles
Sunflower seeds
Oatmeal
Kürbiskerne
Tofu
Hazelnut
Spinach
Black roots
Chickpeas
Chard
Fennel
Weiße beans
Grünkohl
Lenses
As a General rule, Notice of the Köthe body that he has too little iron to Verfüthe settlement has, he takes it verstärkt from the food. So he is heading for a shortage. Unfortunately, genüthe gt not always. The doctor will determine anemia due to iron deficiency, the needs of the Köbody well in spite of all the Ausgleichsmaßwouldn’t be covered. Then müthe causes geklä shot;rt and fixed. If necessary, the doctor prescribed Eisenpräparate from the pharmacy to the lack of zügig to compensate. Because only with genüquietly, the optimal supply of the Kö can iron;body be guaranteed with the vital oxygen.
Important: Healthy people need have no fear, üabout normal for food to take to much iron. "Only alcoholics and people with an iron storage disease (Hämochromatose) diesbezüpossible gefährdet", so Easy. The consumption of meat should be, it is still not üexaggerate, because too much meat and sausage were probably other diseases begüother köcan.