Foods More Iron Than Spinach

Foods More Iron Than Spinach – “Spinach is a good source of iron” – a myth, but surprisingly persistent. The story behind the myth and the chemistry that broke it is fascinating. Here we look at both, as well as the chemical explanation behind the spinach tooth phenomenon.

Let’s start with the ‘good source of iron’ myth. If the legend itself was not enough, it also has its own sub-myths of origin. The story goes that a scientific paper in the early 1900s overestimated the iron content of spinach by a factor of ten due to an incorrect decimal point. It’s a fabulous story, but unfortunately, it’s a complete lie. The full story of the investigation of this legend can be found here.

Foods More Iron Than Spinach

Another victim of the myth was the cartoon character Poppy, who famously ate spinach. It is a misconception that the original comic strips promoted the consumption of spinach because of its iron content. Their creator, Elzie Sager, actually chose spinach for its high vitamin A content.

Nutrition Face Off: Raw Vs. Cooked Spinach

Even without any decimal point error, it is easy to understand how the myth of spinach being a good source of iron originated. The iron content of spinach actually exceeds that of many other vegetables. It contains about 2.6 mg of iron per 100 g (according to the USDA Food Composition Database). This is higher than the amount of iron found in some types of meat, with the amount of iron found in beef sirloin steak being around 2.5 milligrams per 100 grams.

However, the whole story is not so simple. To begin with, iron can be found in various forms in food. Iron is usually found in meat in the form of heme iron, which is easily absorbed by the body. On the other hand, the iron content in vegetables is non-heme iron. It is not easily absorbed by the body, and other factors can affect its absorption.

With this in mind, we can refine the statistics to compare spinach and beef. When we eat spinach, only about 1.7% of the non-heme iron present in it is absorbed. This means that only 0.044 mg of iron is absorbed for every 100 grams of 2.6 mg of iron. Compare this to our sirloin steak, which absorbs about 20% of available iron. This is 0.50 mg from the original 2.5 mg per 100 g.

Foods With More Iron Than Beef

One reason why very little iron is absorbed when we eat spinach is other compounds present. For some time, it was thought that the high oxalic acid content of spinach played a role. Recent studies have suggested that this is not the case. Instead, it is now believed that the polyphenolic compounds found in spinach are responsible. They reduce the amount of iron available for absorption by binding to iron and forming insoluble compounds.

There are still good reasons to eat spinach, even if it doesn’t contain iron. It is particularly high in vitamin A precursor compounds called carotenoids. Among other things, vitamin A is important for our vision and immune system. Beta-carotene is one example of a carotenoid, known as the chemical that gives carrots their orange color. It does not give spinach the same color as chlorophyll green.

Oxalic acid may not have anything to do with the absorption of iron in spinach, but it does play a role in one of the consequences of eating spinach. You may have experienced the so-called ‘spinach teeth’ effect. After eating this spinach, there will be a kind of “chocly” like feeling on the surface of your teeth.

Spinach Vs. Kale Nutrition

This effect is due to the oxalic acid in spinach that reacts with calcium ions in the saliva and spinach to form calcium oxalate. Calcium oxylate does not dissolve and coats your teeth to give it a ‘plaster’ effect. Rhubarb is another plant that contains oxalic acid that can produce a similar effect.

The graphics in this article are licensed under a Creative Commons Attribution-NonCommercial-No Derivatives 4.0 International License. See site content usage guidelines. Iron deficiency is more common than you think, and this mineral is one you don’t want to skimp on. Reaching for these foods can help you get enough iron in your diet.

If you’ve been told you’re not getting enough iron, you’re not alone. According to the World Health Organization, iron deficiency is the most common nutritional deficiency globally – especially among children and pregnant women – and the only highly prevalent nutrient deficiency in countries developed. This is a problem because the mineral plays many important roles in the body, says Sarah Gold Englover, RDN, owner of Boston-based Sarah Gold Nutrition. “It’s best known that it’s a major component of red blood cells and helps carry oxygen from your lungs to the rest of the body,” says Enzlover.

Vegetarian Foods That Have More Iron Than Meat Does

Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic. Symptoms of anemia can include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, loss of appetite, and unusual cravings for substances such as ice, dirt or starch.

Here’s how much iron different groups of people need each day, according to the National Institutes of Health (NIH):

The NIH warns against consuming more than 45 mg of iron per day if you are a teenager or adult and more than 40 mg per day in people aged 13 and younger.

Spinach Nutrition Facts And Health Benefits

“There are two types of iron: heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, author of Eating in Color: Delicious, Healthy Recipes for You and Your Family and nutrition consultant. ” In private practice in New York City. The NIH also notes that meat, poultry and seafood contain both heme and non-heme iron.

Heme iron is more easily absorbed by the body than plant-based non-heme iron, according to the Cleveland Clinic, so it can be beneficial to get both types of nutrients in your diet, says Largeman -Roth. You need to aim for about twice as much iron per day (about 1.8 times more, according to the NIH) if you don’t eat meat.

The good news is that many common foods contain iron – from oysters and pumpkin seeds to fortified cereals and red meat.

How To Include More Iron In Your Diet

Here are 10 iron-rich foods that can help you get all the minerals you need.

According to the United States Department of Agriculture (USDA), in addition to some non-heme iron, many animal proteins contain heme iron, including ground beef (4 ounces of 93 percent lean ground meat provide 2.63 milligrams, which means it’s a good source ), eggs (1.68 milligrams in two large eggs), turkey (1.23 milligrams per 3 ounces of dark meat turkey), and pork loin (more than 0.5 milligrams per 3 ounces) .

Organ meats such as liver and giblets are particularly rich in iron. For example, 113 grams of chicken giblets contain 6.1 milligrams of iron, making it an excellent source. Meanwhile, the liver processes an impressive amount of iron. One ounce of pork liver is packed with 6.61 milligrams of iron, which is another excellent source. Avoid liver if you have high cholesterol, or if you are pregnant. MedlinePlus notes that liver is high in cholesterol (1 ounce contains 85.3 milligrams of cholesterol), and research links eating liver to possible birth defects.

Iron Rich Foods For Children

Go ahead and enjoy the seafood appetizer – it comes with a generous side of iron! Harvard Th. According to the , bivalves such as clams, mussels and oysters are packed with important nutrients. Chan School of Public Health. According to the USDA, five raw oysters provide 3.23 milligrams of iron, making it a good source. They are also an excellent source of zinc with 27.5 milligrams as well as vitamin B12 with 6.1 micrograms.

As the NIH explains, zinc helps the immune system fight viruses and bacteria, and vitamin B12 helps keep nerve and blood cells healthy.

Get some iron, too, according to the Mayo Clinic. For example, 3 ounces of Chinook salmon contains 0.2 milligrams of iron, according to the USDA.

Eaton Hemp Organic Hemp Hearts 16oz

Animal products are known sources of iron, but that doesn’t mean that plant-based staples can’t also help you reach your goal. Chickpeas, a type of legume, provide 3.7 milligrams of iron per cup, according to the USDA, making them an excellent source. They also provide lean plant-based protein – 14.6 grams per cup, to be exact.

Chickpeas, also known as garbanzo beans, are a delicious addition to salads and pasta dishes, and can be an unexpected way to mix up salsa. If you’re not a fan of the consistency, puree chickpeas to make iron-rich homemade hummus. Adding lemon juice to your hummus will boost your breakfast’s vitamin C and help your body more easily absorb the non-heme iron in legumes when you eat iron-rich foods in the same time, according to the Mayo Clinic. By eating foods rich in vitamin C, you increase your body’s ability to absorb iron.

Is a bowl of corn your breakfast of choice?

Top 5 Health Benefits Of Spinach

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