Iron
Iron is one of the most well-known and important minerals in our body. We need iron to produce hemoglobin, which transports oxygen in our blood. In the absence of it, our cells do not get enough oxygen, which eventually leads to fatigue and anemia. However, iron can be a double-edged sword, because excessive intake can also lead to many problems, and when consumed as a supplement, it can become particularly dangerous.
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Plant sources
| Sesame seed | 14,8 mg / 100 g |
|---|---|
| Pumpkin seed | 8,8 mg / 100 g |
| Chia seed | 7,7 mg / 100 g |
| Cashew | 6,7 mg / 100 g |
| Olive | 6,3 mg / 100 g |
| Linseed | 5,7 mg / 100 g |
| Sunflower seed | 5,3 mg / 100 g |
| Hazelnut | 4,7 mg / 100 g |
| Dried peaches | 4,1 mg / 100 g |
| Pistachio | 4 mg / 100 g |
| White bean | 3,7 mg / 100 g |
| Almond | 3,7 mg / 100 g |
| Macadam | 3,7 mg / 100 g |
| Spinach | 3,6 mg / 100 g |
| Prunes | 3,5 mg / 100 g |
| Coconut | 3,4 mg / 100 g |
| Coconut milk | 3,3 mg / 100 g |
| Lentils | 3,3 mg / 100 g |
| Red beans | 3 mg / 100 g |
| Walnut | 2,9 mg / 100 g |
| Chickpeas | 2,9 mg / 100 g |
| Dried apricot | 2,7 mg / 100 g |
| Pecan | 2,5 mg / 100 g |
| Leek | 2,1 mg / 100 g |
| Asparagus | 2,1 mg / 100 g |
| Dried pears | 2,1 mg / 100 g |
| Dried fig | 2 mg / 100 g |
| Raisin | 1,8 mg / 100 g |
Animal sources
| Lamb | 10,2 mg / 100 g |
|---|---|
| Squid | 10.8 mg / 100 g |
| Octopus | 9,5 mg / 100 g |
| Oyster | 9,2 mg / 100 g |
| Beef | 6,2 mg / 100 g |
| Anchella | 4,6 mg / 100 g |
| Deer | 4,3 mg / 100 g |
| Goose meat | 2,9 mg / 100 g |
| Mussel | 2,8 mg / 100 g |
| Duck | 2,7 mg / 100 g |
| Yolk | 2,7 mg / 100 g |
| Duck | 2,7 mg / 100 g |
| Goat cheese | 1,9 mg / 100 g |
| Egg | 1,8 mg / 100 g |
Vitaverzum
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In addition to preventing anemia by producing hemoglobin that transports oxygen, iron is essential for the proper functioning of our antioxidant system.
