The Main Foods Rich in Iron are very simple to find. In addition, iron is a mineral that serves several important functions, its main being to carry oxygen throughout the body and produce red blood cells.
It is an essential nutrient, which means you should get it from the food. The recommended daily dose (IDR) is 18 mg. Interestingly, the amount your body absorbs is partially based on how much you have stored.
A deficiency can occur if your intake is too low to replace the amount you lose every day.
Iron deficiency can cause anemia and lead to symptoms such as fatigue. Menstruating women who do not consume iron-rich foods have a particularly high risk of disability.
Fortunately, there are many good food choices to help you meet your daily iron needs. However, know the following The 11 Main Rich Iron Foods:
The quinoa is a popular grain known as pseudocereal. A glass (185 grams) of cooked quinoa provides 2.8 mg of iron, which represents 15% of RDI, which makes it a great choice of Iron-Rich Foods .
In addition, quinoa does not contain gluten, which makes it a good choice for people with celiac disease or other forms of gluten intolerance.
The quinoa is also richer in protein than many other grains, as well as rich in folate, magnesium , copper , manganese and many other nutrients.
In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from the damage caused by free radicals, which are formed during metabolism and in response to stress .
Quinoa provides 15% RDI of iron per serving. It also contains no gluten and is rich in proteins, folates, minerals and antioxidants.
2. Dark Chocolate:
Dark chocolate is incredibly delicious and is among the Rich Foods in Iron . A dose of 28 grams contains 3.3 mg of iron, which is 19% of RDI.
This small portion also contains 25% and 16% of the copper and magnesium IDRs , respectively. Incidentally, it contains prebiotic fiber, which nourishes the beneficial bacteria in your gut.
One study found that cocoa powder and bitter chocolate had more antioxidant activity than powders and juices made from açaí and blueberry .
Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce the risk of heart attacks and strokes.
However, not all chocolates are created equal. It is believed that compounds called flavanols are responsible for the benefits of chocolate, and the flavonoid content of bitter chocolate is much higher than that of milk chocolate.
Therefore, it is best to consume chocolate with a minimum of 70% cocoa for maximum benefits.
3. Red Meat:
Red meat is satisfying and nutritious. A 100 gram serving of ground beef contains 2.7 mg of iron, which represents 15% of the RDI.
The meat is also rich in protein , zinc , selenium and various vitamins of the B complex. Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry and fish regularly.
undeniably, red meat is probably the most affordable source of heme iron, potentially making it an important food for people who are prone to anemia.
In a study that looked at changes in iron stores after aerobic exercise, women who ate meat retained iron better than those who took iron supplements.
One serving of ground beef contains 15% of iron IDR and is one of the most affordable sources of heme iron. It is also rich in B vitamins, zinc , selenium and high quality proteins .
Tofu is a soy-based food that is popular with vegetarians and in some Asian countries. A half-cup serving (126 grams) provides 3.6 mg of iron, which is 19% of RDI.
Tofu is also a good source of thiamine and various minerals, including calcium , magnesium, and selenium . In addition, it provides 20 grams of protein per serving.
Tofu also contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, decreased risk of heart disease, and relief of menopausal symptoms .
5. Liver and Other Meat from Organs:
Organic meats are Foods Rich in Iron . Popular types include liver, kidneys, brain and heart – all of which are rich in iron.
For example, a 100 grams portion of bovine liver contains 6.5 mg of iron, or 36% of RDI.
Organic meats are also rich in protein and rich in B vitamins, copper and selenium . The liver is especially rich in vitamin A , providing impressive 634% of RDI per serving.
In addition, organic meats are among the best sources of choline , an important nutrient for brain and liver health, which many people do not tire of.
6. Meat from Peru:
Turkey meat is undeniably a healthy and delicious food. It is also a good source of iron – especially dark turkey meat.
A 100-gram serving of dark turkey meat has 2.3 mg of iron, which is 13% of RDI. In comparison, the same amount of white turkey meat contains only 1.3mg.
Turkey meat also contains impressive 29 grams of protein per serving and various B vitamins and minerals, including 30% of the zinc IDR and 58% of the selenium IDR .
Consuming turkey helps in weight loss, since the protein gives the feeling of satisfaction after a meal. High protein intake prevents muscle loss that occurs during weight loss.
7. Pumpkin Seeds:
The pumpkin seeds are a tasty snack and a great choice of foods rich in iron . Some 28 grams of pumpkin seeds contain 4.2 mg of iron, which is 23% of RDI.
In addition, pumpkin seeds are a good source of vitamin K , zinc and manganese . They are also among the best sources of magnesium , of which many people are deficient.
A 28 gram serving contains 37% RDI for magnesium, which helps reduce the risk of insulin resistance, diabetes and depression .
The seafood is tasty and nutritious. All seafood is rich in iron, but clams, oysters and mussels are particularly good sources. A portion of 100 gram molluscs may contain up to 28 mg of iron, which represents 155% of the RDI.
However, the iron content of molluscs is highly variable, and some types may contain much smaller amounts. Iron in shellfish is heme iron, which your body absorbs more easily than iron has not found in plants.
One serving of mollusks also provides 26 grams of protein, 37% of RDI to vitamin C and a whopping 1,648% of RDI to vitamin B12.
Certainly, all crustaceans are high in nutrients and have been shown to raise the level of heart healthy HDL cholesterol.
Although there are concerns about mercury, the benefits of seafood consumption outweigh the risks.
One serving of 3.5 gram clams (100 grams) provides 155% of RDI for iron. The seafood is also rich in many other nutrients and especially can increase “good” HDL cholesterol levels in the blood.
Undeniably vegetables are loaded with nutrients. Some of the most common types of legumes are beans , lentils , chickpeas , peas and soybeans .
They are Iron-Rich Foods , especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of RDI. Legumes are also rich in folate, magnesium and potassium .
In addition, studies have shown that beans and other legumes can reduce inflammation in people with diabetes . Legumes can also lower the risk of heart disease in people with metabolic syndrome.
After all, vegetables can help you lose weight. They are very rich in soluble fiber, which can increase the feeling of satiety.
In one study, a high-fiber diet containing beans showed to be as effective as a low-carbohydrate diet for weight loss.
In fact, to maximize the absorption of iron, eat vegetables with foods rich in vitamin C , such as tomatoes , vegetables or citrus fruits.
The spinach is between iron – rich foods because 100 grams of spinach stew containing 3.6 mg of iron, or 20% RDI.
Although it is non-heme iron, which is not very well absorbed, Spinach is also rich in Vitamin C . This is important because vitamin C significantly increases the absorption of iron.
In addition, Spinach is rich in carotenoid antioxidants, which can reduce the risk of cancer, inflammation and protect the eyes from disease.
Consuming Spinach and other greasy greens helps the body absorb the carotenoids, so make sure you eat a healthy fat, such as olive oil , with your Spinach .
The broccoli is incredibly nutritious. One cup (156 grams) of cooked broccoli contains 1 mg of iron, so it is one of the Rich Foods in Iron .
However, a serving of broccoli also contains 168% of the RDI of vitamin C , which helps your body to better absorb iron.
The same serving size is also rich in folate and provides 6 grams of fiber, and a bit of vitamin K .
The broccoli is a member of the family of cruciferous vegetables, which also includes cauliflower , Brussels sprouts , cauliflower and cabbage .
Finally, cruciferous vegetables contain indole, sulforaphane and glycosinolates, which are composed of plants believed to be protective against cancer.