Dok neki manjak željeza rješavaju dodacima prehrani, preporučeni dnevni unos za odrasle, koji se kreće od 8 do 18 miligrama, moguće je zadovoljiti i pažljivim odabirom namirnica. Pojedina hrana, poput pilećih jetrica, iznimno je bogat izvor željeza. Učinkovitost njegove apsorpcije iz biljnih izvora može se poboljšati dodavanjem namirnica s vitaminom C, a kombiniranje biljnih izvora s mesom pomaže tijelu da bolje pohrani željezo, Verywell Health.
Dvije vrste željeza
Željezo iz hrane dijelimo na hem i ne-hem željezo. Hem željezo nalazi se u mesu, peradi i morskim plodovima te ga tijelo lakše apsorbira. Ne-hem željezo, koje se nalazi u biljnim namirnicama, teže se apsorbira jer one često sadrže i antinutrijente koji mogu ometati njegovu iskoristivost.
Zato je kod biljne hrane važno kombinirati namirnice na način koji poboljšava apsorpciju željeza ili u prehranu uključiti dovoljno namirnica bogatih tim mineralom.
Kuhane kamenice
Kamenice su morski plodovi koji mogu pridonijeti boljoj razini željeza. Porcija od 85 grama kuhanih divljih kamenica sadrži 6,1 miligrama željeza.
@chefbruja fun summer flavors for your oysters. full recipe on my substack 🤏🏽🦪
♬ original sound - Chef Bruja 🧑🏽🍳
Pileća jetrica
Iznutrice su značajan izvor željeza, a među njima se ističu pileća jetrica. U porciji od 85 grama nalazi se čak 10,8 miligrama željeza.
@kwokspots One of the most underrated foods. Liver, super nutrient dense, cheap, and tastes delicious Ingredients: - 1 tbsp butter - 1 lb chicken liver - 1 shallot - 3 cloves garlic - 1 pinch salt - 1 tbsp fish sauce - 2 tbsp Worcestershire sauce - 1 tbsp lemon juice - 2 tbsp butter #chickenliver #pate #recipe ♬ original sound - Jacky
Goveđa jetrica
Goveđa jetrica još su jedna vrsta iznutrica s visokim udjelom željeza, a ujedno su i vrlo bogata drugim hranjivim tvarima. Porcija od 85 grama sadrži 5,2 miligrama željeza.
@misssmeatt If you care about nutrient density, beef liver is hard to beat 🥩 Quick sear, salt, and done. Simple food that actually fuels your body. @millersbiofarm grass beef liver from a high quality source 🥩 code MISSMEAT @Lineage Provisions Grass fed beef tallow to cook with🤍👀 code MISSMEAT @Salty Provisions high quality Norwegian Sea salt 🧂🌊 code MISSMEAT #beefliver #missmeat #carnivore ♬ original sound - Missmeat
Soja
Soja je mahunarka od koje se rade tofu i tempeh, a odličan je dodatak prehrani za povećanje unosa željeza. Jedna šalica kuhane soje sadrži 8,8 miligrama željeza.
@plantcrazii Beef and broccoli was one of my go-to Chinese takeout meals, I made a vegan version using soy slices and the outcome was SO good, I was shocked! I will be having this every week until I get tired (if I get tired!). The soy slice texture was spot on! What’s your favorite takeout dish? Here is what I used: 100g dehydrated soy slices 4 garlic cloves 1 1/2 tbsp minced ginger 2 tbsp mushroom or vegan stir fry sauce (look for one that is dark in color) 2 tbsp soy sauce or coconut amino 1 1/2 tbsp brown sugar 4 tbsp neutral oil 2 green onion 250g chopped broccoli 250ml vegetable broth or vegan beef broth Cornstarch slurry( 1/2tbsp cornstarch +1tbsp water) 1 1/2 tsp sesame oil Garnish with chili crisp *optional Salt to taste #easyrecipes #takeout #stirfry #beefandbroccoli ♬ original sound - Lloyd Rose
Sjemenke bundeve
Orašasti plodovi i sjemenke općenito su bogati nutrijentima, no sjemenke bundeve posebno se ističu kao izvor željeza. Porcija od oko 30 grama sirovih, oljuštenih sjemenki, što je otprilike jedna mala šaka, sadrži 2,5 miligrama željeza.
Leća
Leća je mahunarka poznata kao dobar izvor biljnih proteina i koristan je dodatak prehrani ako želite povećati unos željeza. Porcija od 100 grama sadrži 7,2 miligrama.
@chelseasmessyapron Feeling run-down? My doctor uncle swears by this soup! 👩⚕️🍋🩺🥣 To get the recipe, google Mediterranean lentil soup chelseasmessyapron My uncle’s a doctor, and he always says a really good lentil soup with lemon and herbs is the BEST thing when you’re feeling run-down. It’s full of protein, fiber, and nutrients that actually help your body recover. This one’s loaded with lentils, lemon, and veggies, creamy without any dairy, and packed with so much flavor. Every bite feels so nourishing! https://www.chelseasmessyapron.com/mediterranean-lentil-soup/
♬ original sound - Chelseasmessyapron
Špinat
Špinat je lisnato zeleno povrće koje redovitom konzumacijom može povećati količinu željeza u prehrani. Jedna šalica sirovog špinata sadrži 3 miligrama.
@themediterraneandish Greek Spanakorizo (Spinach Rice) This Greek spinach rice recipe (spanakorizo) is a simple, healthy Mediterranean dish made with rice, fresh spinach, garlic, herbs, and bright lemon. It’s comforting, flavorful, and comes together with pantry staples—perfect for a quick weeknight dinner or meal prep. Spanakorizo is a traditional Greek recipe combining spinach and rice into a creamy, herb-packed dish that can be served as a vegetarian main or an easy side. Why you’ll love this recipe: • Easy one-pot Greek recipe • Healthy Mediterranean diet meal • Vegetarian + gluten-free option • Budget-friendly + meal prep friendly • Ready in about 1 hour Ingredients: ▢1 cup medium grain rice ▢1/4 cup extra virgin olive oil ▢1 yellow onion, chopped ▢1 pound baby spinach ▢1 lemon, juiced ▢2 cloves garlic, minced ▢2 tablespoons tomato paste ▢Kosher salt ▢black pepper ▢1 1/2 teaspoon dried mint ▢1 teaspoon dried dill ▢Feta, for garnish Soak the rice: Rinse the rice well a few times until the water runs clear. Put the rice in a bowl and add water to cover it by 1 inch. Let sit to soak for 20 minutes or until you can easily break one grain of rice between your fingers. Saute the spinach: Heat 1/4 cup extra virgin olive oil in a braising pan. Add the onions and cook for 5 minutes, stirring regularly, until soft and golden brown. Add the spinach, lemon juice, garlic, tomato paste, and a big pinch of kosher salt and black pepper. Sautee the spinach until just wilted. Stir in the mint and dill. Add the rice to the pan: Drain the rice well and add it to the pan. Add 1 ½ cups of warm water. Bring to a boil for 3 minutes until the water reduces a bit. Turn the heat to low and cover. Cook: Let the rice cook undisturbed for 20 minutes or until the rice is tender and fully cooked through and all the liquid has been absorbed. Rest: Once cooked, let the rice sit covered for 5 to 10 minutes before serving. Serve: When ready, fluff the rice with a fork and garnish with feta, additional finely chopped spinach, or minced parsley, if you like. Whether you’re looking for Mediterranean diet recipes, Greek recipes, healthy rice dishes, or easy vegetarian dinners, this spanakorizo is one you’ll make on repeat. #greekrecipe #greekfood #ricerecipe #spinach #spanakorizo ♬ original sound - The Mediterranean Dish
Kako poboljšati apsorpciju željeza
Iako se hem i ne-hem željezo apsorbiraju različitom brzinom, iskoristivost obje vrste moguće je poboljšati. Potrebno je ograničiti unos tvari koje ometaju apsorpciju. Kalcij i neki drugi nutrijenti mogu smanjiti učinkovitost apsorpcije željeza, pa je dodatke kalcija najbolje uzimati odvojeno od obroka bogatog željezom.
S druge strane, apsorpciju pospješuju određeni faktori. Dodavanje namirnica s vitaminom C, poznatim i kao askorbinska kiselina, dokazano poboljšava apsorpciju ne-hem željeza. Naposljetku, kombiniranje biljnih izvora željeza s mesom, ako ga jedete, također može poboljšati sposobnost tijela da pohrani više ne-hem željeza.