For many years, meat consumption has been a central theme in health, nutrition and well-being debates. While some opt for lighter options, such as chicken or fish, others prefer traditional cuts such as cow loin or pork chop. However, among so many possibilities, there is a choice that stands out for a particular reason: a meat with a high iron content.
What is iron and what is its importance
Iron is an essential mineral to the functioning of the human body, fundamental for the production of hemoglobin, the protein responsible for the transport of oxygen in the blood. Its lack may cause symptoms such as intense tiredness, shortness of breath, dizziness and, in more severe cases, anemia.
According to Tuasaúde, the iron present in foods is divided into two main types: heme and iron not heme. Heme iron, which is in animal foods, is more easily absorbed by the body. Iron does not heme, from plant sources, has a lower absorption rate and depends on the presence of other nutrients, such as vitamin C, to be better used.
Therefore, it is important to know foods with the highest heme iron content, especially at more advanced ages, when the absorption capacity and the production of red blood cells tend to decrease.
The flesh with the highest iron content: the liver
Among the options available on the butcher, the liver is clearly standing out. Whether of cow, pork or chicken, this is meat with the highest concentration of heme iron. A portion of 100 grams of cow liver can contain between 5.7 and 6.4 milligrams of iron, varying according to the form of confection.
Other meat
By comparison, the same amount of cow lean meat is about 2.5 milligrams of iron, while chicken and fish have even lower values. This means that, as regards iron, the liver widely goes beyond the most common cuts in the Portuguese diet.
This high content makes the liver a frequent choice in diets designed to combat iron deficiency. In addition, it is accessible and easy to find meat.
Other liver nutrients
The liver is not just a source rich in iron. It is also highlighted by the high nutritional density, containing significant amounts of vitamin A, vitamin B12, folic acid and zinc. These nutrients are essential for vision health, nervous system, skin and immune system.
Vitamin B12, as referred to in Tuasaúde, is fundamental for the formation of red blood cells and the maintenance of neurological functions. Folic acid is important for cell regeneration and proper functioning of the brain. Zinc plays an essential role in healing and defending the body against infections.
However, due to its high content in vitamin A, liver consumption should be moderate, especially during pregnancy, as the excess of this vitamin can cause unwanted effects.
Consumption throughout life
As we get older, nutritional needs change. The body loses muscle mass more easily, metabolism slows down and the absorption capacity of certain minerals can decrease. At this stage, maintaining a nutrient balanced diet becomes even more crucial.
Iron -rich meat continues to play an important role as anemia is a frequent condition in adults over 60. Regular inclusion of heme iron foods helps maintain adequate levels, preventing symptoms such as persistent fatigue or loss of physical resistance.
Health Impact
On the other hand, according to it is essential to consider cardiovascular health and liver function. Thus, despite being rich in nutrients, liver intake should be balanced and adjusted to individual health conditions.
Medical and nutritional follow -up is always advisable when adapting food to specific needs. Blood tests can reveal needy needs in everyday life, but compromise the overall well-being.
Curiosities and traditions
The liver was for a long time constant presence at the Portuguese table, especially at a time when the whole animal took advantage. He was often fried with onion, served with rice or integrated into more elaborate dishes. Over time, he lost some of his prominence, perhaps due to the intense taste or texture that not everyone appreciates.
Currently, the liver remains present in the traditional gastronomy of various regions, with revenues that continue to be transmitted between generations. Some families keep the habit of consuming liver at least once a week.
Also read:
