Eliminate iron deficiency with foods such as liver and sesame

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Created: 11/24/2022, 2:00 p.m

Von: Juliane Gutman


About eight percent of Germans have iron deficiency, according to an estimate by the AOK. If you change your diet, you can replenish your iron stores.

Tiredness, paleness and general weakness: typical symptoms of iron deficiency. When iron stores in the body are empty, doctors speak of iron deficiency anemia, one of the most common causes of anemia. In the case of anemia, the organs are insufficiently supplied with oxygen, according to the NDR health format Visit. Anemia can also have serious consequences, such as an increased risk of cardiovascular disease Focus. Hair loss due to iron deficiency is also possible.

Only a blood test can tell if you really are iron deficient. If this is the case, treatment should be discussed with the doctor treating you. Sometimes a change in diet is enough, in other cases iron must be supplemented.

Iron supplements are also available in the form of effervescent tablets. © Florian Gaertner/Imago

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Treat iron deficiency – with dietary supplements

Dietary supplements in the form of (effervescent) tablets should only be taken in consultation with a doctor. The specialist portal warns that taking too much iron can lead to symptoms such as diarrhea and vomiting, liver damage and even death MSD Manual. The individually different optimal dosage of iron preparations should therefore always be clarified by a doctor.

Nutrition survey

Foods high in iron

If the diagnosis “slight iron deficiency” is made, many doctors will advise you to change your diet. Because if otherwise healthy adults eat more iron-rich foods, it replenishes the iron stores in the body. According to the AOK, the following foods contain a relatively large amount of iron (milligrams per 100 grams):

  • Pork liver – 19.5 mg
  • Beef Liver – 7.8 mg
  • Liverwurst – 7.3 mg
  • Beef – 3.3 mg
  • Pork – 2.6 mg
  • Salami – 1,6 mg
  • Sesame – 10 mg
  • Pistachios – 7.3 mg
  • Cashewkerne – 6,3 mg
  • Chanterelles – 5.8 mg
  • Oatmeal – 4.5 mg
  • Dried Apricots – 4.4 mg
  • Spinat – 3 mg
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As the AOK further informs, vitamin C is indispensable so that the body can absorb iron well. Read here which foods contain a lot of vitamin C.