Millet patty
Portion of 170 g
= 5.3 mgshort formilligram iron
⇒ 48 % of the reference value*
Iron
Iron is an essential trace element that must be taken in through the diet. It is a component of the blood pigment haemoglobin, which is found in erythrocytes (red blood cells) and is responsible for transporting oxygen into the cells. The body therefore needs iron primarily for blood formation and oxygen transport. Healthy people with a balanced diet are usually sufficiently supplied with iron. Pregnant women have an increased iron requirement and should therefore pay particular attention to the consumption of iron-rich foods.
In brief:
Mainly meat and sausage products, fish and eggs, but also pulses (lentils, chickpeas, soybeans or tofu), nuts and whole grain cereals (products) as well as some vegetables (e.g. beet, broccoli).
Male adolescents, men and post-menopausal women are adequately supplied. The intake of girls and women under the age of 50 is below the recommendations in some cases.
Pregnant women, nursing mothers, women of childbearing age and people who follow a vegetarian or vegan diet, as well as growing children and adolescents.
The body absorbs iron from plant-based foods less well than from animal-based foods. Vegetarians and vegans should therefore make sure to eat iron-rich plant foods in combination with fruit and vegetables wherever possible. These contain vitamin C and other organic acids that improve iron absorption.
By the way: Tannin from black tea, coffee or red wine as well as calcium (milk/dairy products) inhibit iron absorption
Iron is mainly found in meat and other animal foods, but some fruits and vegetables as well as legumes and cereals are also good sources of iron. The intake of iron is more efficient via animal foods than via plant foods. Vitamin C and organic acids such as citric or lactic acid, for example, promote the intake of iron from plant foods. Therefore, it is recommended to combine the consumption of iron-rich plant foods with vitamin C-containing foods. Since iron absorption from plant foods is lower than from animal foods, people on a vegan diet need to consume more iron overall in their diet to meet their needs.
Good sources of iron in a vegan/vegetarian diet
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Tofu
Portion of 100 g
= 2.9 mgshort formilligram iron
⇒ 26 % of the reference value* -
Lamb's lettuce
Portion of 100 g
= 1.4 mgshort formilligram iron
⇒ 12 % of the reference value -
Walnuts
Portion of 40 g
= 1.1 mgshort formilligram iron
⇒ 10 % of the reference value*
Intake of iron with vegan/vegetarian diet
*Recommendation for boys and men aged 13 and over.
Together, these foods provide around 11 mg of iron, which covers roughly the recommended intake of iron for men aged 19 and over. For girls and women, they provide around 70% of the recommended intake (14 to 16 mg/day).
Good sources of iron in a mixed diet
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Roast beef
Portion of 125 g
3.9 mgshort formilligram -
Leaf spinach
(steamed)
Portion of 150 g
4.6 mgshort formilligram -
Wholemeal wheat or rye bread
Portion of 50 g
1.5 mgshort formilligram -
oat flakes
Portion of 60 g
2.6 mgshort formilligram
Iron intake with mixed diet
* Recommendation for boys and men aged 13 and older.
Together, these foods already provide around 13 mg of iron. This is more thant the recommended intake of iron for men (11 mg/day). For girls and women, they provide 80 to 90% of the recommended intake (14–16 mg/day).
In the case of high additional iron intake via food supplements, gastrointestinal complaints can occur as undesirable effects in the short term. In the case of long-term excessive intake via supplements, an increase in the risk of cardiovascular diseases, cancer and type 2 diabetes is discussed.
Proposed maximum level for the addition of iron to food supplements (per daily dose)
In order to provide consumers with significant additional nutrient intake via food supplements when needed and at the same time protect well-supplied people from excessive intake, the German Federal Institute for Risk Assessment (BfRshort forGerman Federal Institute for Risk Assessment) recommends not adding more than 6 milligrams (mgshort formilligram) of iron per daily dose to a food supplement. Men, post-menopausal women and pregnant women should only take iron via supplements after consulting a doctor.
Frequently asked questions
FAQ with detailled information on iron and other substances.
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