For decades, meat consumption has been a recurring topic in discussions about health, nutrition and well-being. While some people prefer lighter options like chicken or fish, others opt for more traditional cuts like beef tenderloin or pork chop. Among all the alternatives, there is one meat that stands out especially for its high iron content.
Iron: what it is and why it is important
According to the website specializing in health and well-being, TuaSaúde, iron is an essential mineral for the body, essential for the production of hemoglobin, the protein that transports oxygen in the blood. Its deficiency can cause symptoms such as tiredness, shortness of breath, dizziness and, in the most serious cases, anemia.
Iron in foods falls into two main categories: heme iron and non-heme iron. Heme iron, present in foods of animal origin, is more easily absorbed by the body. Non-heme iron, which comes from plant sources, has more limited absorption and depends on nutrients such as vitamin C to be better utilized.
For this reason, it is useful to know which foods have the highest concentration of heme iron, especially at older ages, when the absorption capacity decreases and the production of red blood cells tends to be lower.
The meat richest in iron: liver
Liver is the meat that has the highest heme iron content, whether beef, pork or chicken. A 100-gram portion of beef liver can contain between 5.7 and 6.4 milligrams of iron, depending on how it is prepared.
In comparison, the same amount of lean beef provides about 2.5 milligrams of iron, while chicken and fish have even lower amounts. This makes liver a relevant choice for diets focused on preventing or treating iron deficiency. Furthermore, it is relatively affordable and easy to find meat.
Other liver nutrients
In addition to iron, the liver stands out for its richness in other nutrients. Contains vitamin A, vitamin B12, folic acid and zinc, essential for vision, nervous system, skin and immunity. Vitamin B12 is crucial for red blood cell production and neurological function.
Folic acid contributes to cell regeneration and good brain function, while zinc supports healing and strengthens the body’s defenses.
Due to the high vitamin A content, moderation in liver consumption is recommended, especially during pregnancy, as excess of this vitamin can be harmful.
Lifetime consumption
As we age, nutritional needs change. The body loses muscle mass more easily, metabolism slows down and the absorption of certain minerals decreases. A balanced diet rich in nutrients therefore becomes even more important.
The consumption of meat rich in iron continues to be relevant, especially because anemia is common in adults over 60 years of age. Regularly including foods with heme iron helps maintain adequate levels, preventing symptoms such as persistent tiredness and lack of physical resistance.
Health Considerations
Despite the benefits, it is important to pay attention to cardiovascular health and liver function. Liver intake must be balanced and adapted to individual needs.
According to the , medical and nutritional monitoring is advised to adjust the diet according to exams and specific deficiencies that may not be evident in everyday life.
Curiosities and traditions
The liver was, for a long time, a common presence in Portuguese cuisine, at a time when the entire animal was used. It was often fried with onion, served with rice or included in more elaborate dishes. Over time, it lost some of its prominence, possibly due to its intense flavor or texture that not everyone likes.
Today, the liver remains in the traditional cuisine of several regions, with recipes that continue to be passed down between generations. Some families still consume liver at least once a week.
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