30 Makanan yang Mengandung Sumber Zat Besi Tinggi | DIET SEHAT ALAMI

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30 Makanan yang Mengandung Sumber Zat Besi Tinggi





Makanan yang Mengandung Sumber Zat Besi Tinggi – Apakah kamu sedang mencari sumber zat besi selain suplemen? Seperti kita ketahui bersama, zat besi merupakan salah satu mineral yang sangat dibutuhkan oleh tubuh. Manfaat zat besi untuk tubuh cukup besar, mulai dari mendukung pertumbuhan sampai dengan mencegah munculnya anemia (kekurangan darah).

Kebutuhan zat besi untuk ibu hamil cenderung lebih besar dari pada orang normal. Kondisi semacam ini wajar terjadi, karena pada dasarnya bayi memerlukan lebih banyak hemoglobin untuk mendukung proses pembentukan organ-organ tubuh. Oleh karenanya, konsultasikan selalu dosis asupan zat besi harian kepada dokter kandungan masing-masing.

Jenis dan Sumber Zat Besi untuk Tubuh

Zat besi termasuk jenis mineral yang tak bisa diproduksi oleh tubuh, sehingga kita harus mendatangkannya dari luar melalui konsumsi makanan yang mengandung zat besi. Akan tetapi tubuh memiliki reaksi yang berbeda-beda terhadap penyerapan zat besi dengan jenis tertentu. Adapun jenis dan sumber zat besi antara lain:

- Zat besi heme (dari hewan): sumber zat besi jenis ini memiliki daya serap tinggi dalam tubuh. Bahkan kemampuan serapnya mencapai 3x lipat non-heme. Kebanyakan zat besi jenis ini bisa kamu dapatkan dari hewan.

- Zat besi non-heme (dari tumbuhan): meskipun penyerapan lebih rendah dan lambat, tetapi zat besi non-heme tergolong lebih alami dan mudah didapat. Agar penyerapannya lebih cepat kamu bisa mengonsumsi vitamin C setelahnya.

Kebutuhan zat besi memang bervariasi, semua itu tergantung dari aktivitas masing-masing. Secara umum kebutuhan zat besi wanita sekitar 14,9 mg per hari. Sedangkan kebutuhan untuk laki-laki mencapai 8,9 mg sehari.

Memang mendapatkan asupan zat besi dari suplemen tergolong lebih besar. Akan tetapi harganya yang cukup mahal terkadang membuat beberapa orang enggan membelinya. Berikut beberapa makanan yang mengandung sumber zat besi tinggi yang bisa kamu konsumsi lebih murah dan praktis.

Makanan Mengandung Sumber Zat Besi Tinggi dari Hewan (Heme)

Gambar by health.kompas.com



1. Gurita (7,3 mg/ 75 gram)

Gurita termasuk jenis seafood yang memiliki rasa gurih khas. Di negara Asia Timur seperti Korea, Jepang, dan China mereka sudah terbiasa mengonsumsi daging gurita sehari-hari. Sementara itu di negara kita sendiri daging gurita masih sangat jarang dikonsumsi.

Dengan konsumsi daging gurita minimal 75 gram, maka kamu sudah mencukupi kebutuhan zat besi sebesar 7,3 mg. Selain sebagai sumber zat besi tinggi, gurita juga mengandung zat omega 3 yang mampu mencegah penyakit stroke dan bahkan bisa meningkatkan kecerdasan otak.

2. Hati Sapi (4,2 mg/ 75 gram)

Banyak masyarakat yang menganggap daging sapi buruk bagi kesehatan. Beberapa orang bahkan beranggapan daging sapi mengandung cacing pita dan lemak tinggi yang sangat berbahaya. Terlepas dari itu semua, daging sapi berkualitas ternyata mengandung zat besi sebesar 4,2 mg setiap 75 gramnya.

Ada banyak sekali manfaat daging sapi bagi kesehatan, terutama pada bagian hatinya. Hati sapi sangat bermanfaat mencukupi kebutuhan zat besi untuk ibu hamil. Konsumsi daging sapi cukup selama kehamilan akan sangat baik untuk mencegah ibu hamil dan bayi mengalami anemia.

3. Caviar (3,37 mg/ 100 gram)

Makanan yang mengandung zat besi berikutnya adalah caviar. Apa itu caviar? Ini merupakan makanan yang terbuat dari telur ikan sturgeon. Di Indonesia caviar menjadi makanan mahal yang hanya dijual di beberapa restoran besar.

Dengan demikian, hanya beberapa kalangan berduit saja yang bisa mengonsumsi makanan sumber zat besi tinggi satu ini. Meski mahal, caviar ternyata memiliki banyak manfaat bagi kesehatan. Mulai dari menjaga sistem imun, mencegah radikal bebas, dan masih banyak lagi.

4. Tiram (3,3 mg/ 75 gram)

Tiram merupakan salah satu hasil laut yang cukup melimpah di Indonesia. Meski melimpah, masyarakat cenderung jarang mengonsumsi tiram laut. Kandungan zat besi dalam setiap 75 gram tiram ternyata mencapai 3,3 mg.

Tak hanya bertindak sebagai makanan sumber zat besi saja, tetapi tiram juga mampu mencukupi kebutuhan mineral lain. Mulai dari mineral selenium, magnesium, tembaga, dan masih banyak lagi. Oleh sebab itu konsumsilah tiram secara rutin setiap harinya untuk mencukupi kebutuhan zat besi.

5. Kepiting (2,3 mg/ 75 gram)

Kepiting menjadi salah satu olahan seafood yang tidak banyak disukai oleh masyarakat Indonesia. Hal ini terjadi karena daging kepiting yang sedikit. Namun ternyata dibalik daging tersebut mengandung zat besi yang cukup besar. Bahkan kandungan mineral lain seperti kromium, selenium, magnesium, dan lainnya juga baik untuk kesehatan tubuh.

6. Daging bebek (1,8 mg/ 75 gram)

Beberapa orang mungkin tak suka dengan daging bebek karena aromanya. Meski demikian, daging bebek tetap menjadi daging yang memiliki sumber nutrisi lengkap seperti zat besi, seng, selenium, vitamin B5, dan masih banyak lagi. Daging bebek akan semakin nikmat apabila kamu konsumsi dalam bentuk bakar atau panggang. Jangan lupa konsumsi bersama lalapan dan sambal trasi agar semakin menggoda lidah.

7. Sarden (1,7 mg/ 75 gram)

Berbicara mengenai makanan yang mengandung zat besi, seakan tak lengkap rasanya apabila tak menyebutkan sarden. Ikan jenis ini biasanya banyak dikemas dalam bentuk kaleng siap saji dengan tambahan bahan bernutrisi lain.

Sarden tidak hanya mengandung sumber zat besi saja, tetapi juga memiliki kandungan nutrisi lain. Kamu akan mendapatkan asupan fosfor, vitamin D, kalsium, dan masih banyak lagi. Manfaat sarden paling dominan adalah mampu meningkatkan kepadatan tulang dan cegah keropos.

8. Daging sapi (1,4 mg/ 75 gram)

Daging sapi merupakan sumber protein hewani yang cukup tinggi. Kandungan protein tersebut dapat mengaktifkan asam amino tubuh yang bisa meningkatkan pembentukan sel-sel baru. Kandungan protein inilah yang terkadang banyak dimanfaatkan oleh para atlet dan olahragawan untuk membentuk massa otot.

Namun selain mengandung protein, daging sapi juga termasuk sumber zat besi yang cukup baik bagi tubuh. Kandungan zat besi tersebut semakin sempurna dengan adanya vitamin A, B, dan D yang mampu meningkatkan sistem imun.


9. Ikan makarel (1,4 mg/ 75 gram)

Ikan makarel juga termasuk hasil laut yang melimpah di Indonesia. Sama halnya dengan sarden, ikan makarel juga dikemas dalam bentuk kaleng sehingga nutrisinya lebih terjaga. Tak hanya bertindak sebagai sumber zat besi saja, tetapi ikan makarel juga mengandung senyawa omega 3 yang baik untuk meningkatkan kecerdasan otak si kecil.

10. Daging kambing (1,3 mg/ 75 gram)

Sumber zat besi juga bisa kamu dapatkan dari konsumsi daging kambing. Daging jenis ini mengandung 1,3 mg zat besi setiap 75 gramnya. Kandungan zat besi tersebut cukup berkhasiat untuk mencegah dan mengobati penyakit anemia. 

Akan tetapi, konsumsi daging kambing berlebihan juga bisa mengakibatkan hipertensi. Terutama apabila bukan daging kambing muda.


11. Telur (1,2 mg/ 100 gram)

Apakah kamu suka makan telur? seperti kita ketahui bersama, telur merupakan salah satu sumber protein hewani tinggi, bahkan lebih tinggi dari protein daging sapi. Meski demikian, kamu jangan mengonsumsi telur secara berlebihan, karena kandungan kolesterolnya juga tinggi.

Sumber zat besi dalam telur sangat bermanfaat untuk meningkatkan sel darah merah dalam tubuh. Dengan demikian cukup efektif untuk mengobati anemia.

Makanan yang Mengandung Sumber Zat Besi Tinggi (non-heme)

Selain dari sumber hewani (heme), kamu juga bisa memperoleh asupan zat besi dari tumbuhan seperti sayur (non-heme). Adapun sayur yang mengandung zat besi tinggi antara lain:

1. Asparagus (2,2 mg/ 6 batang)
2. Bayam (2,01 mg/ 100 gram)
3. Tomat (2 mg/ 100 gram) selengkapnya: manfaat tomat
4. Edamame (1,9 mg/ 100 gram)
5. Kentang (1,9 mg/ 50 gram)
6. Buah Bit (1,6 mg/ 100 gram)
7. Labu (1,4 mg/ 100 gram)

Sumber Zat Besi dari Kacang-Kacangan

Sedangkan bagi kamu yang ingin mendapatkan sumber zat besi dari kacang-kacangan, berikut daftarnya:

1. Kedelai (6,5 mg/ 75 gram)
2. Kacang merah (2,3 mg/ 75 gram)
3. Kacang koro (2,2 mg/ 100 gram)
4. Kacang hitam (1,8 mg/ 100 gram)
5. Kacang kapri (1,7 mg/ 100 gram)

Buah Penambah Darah yang Mengandung Zat Besi

Tak hanya daging, sayur, dan kacang-kacangan saja yang menjadi sumber zat besi tetapi buah pun juga banyak mengandung senyawa mineral ini. Khususnya untuk buah seperti:

1. Markisa (3,78 mg/ 100 gram)
2. Alpukat (1,12 mg/ 100 gram) selengkapnya: manfaat alpukat
3. Sukun (1,19 mg/ 100 gram)
4. Kurma (1,6 mg/ 100 gram)
5. Buah kering seperti kismis dan aprikot.

Akibat Kekurangan Asupan Zat Besi


Mudah lelah tanda anemia (kekurangan zat besi)


Kekurangan zat besi dapat mengakibatkan organ-organ tubuh tak bisa bekerja secara optimal. Beberapa gangguan dan efek antara lain seperti:

- Kekurangan saat hamil dapat menyebabkan gangguan motorik pada bayi
- Mengakibatkan tubuh mudah lelah, letih, lesu, pusing, dan masih banyak lagi.
- Menyebabkan munculnya penyakit anemia yang berbahaya.

Sedangkan untuk penyebab kekurangan zat besi sendiri cukup bervariasi. Mulai dari kondisi tubuh (hamil, anak-anak, pendarahan, dll), sampai dengan kurangnya konsumsi makanan yang mengandung zat besi tinggi. Oleh sebab itu, selalu konsumsilah sumber zat besi diatas secara rutin agar efek samping berbahaya tidak menyerang tubuh kamu. Semoga bermanfaat!

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