Following is a list of top iron-rich foods and their benefits,
1. Fortified Breakfast Cereals
Breakfast cereals are rich in iron content. By consuming one cup of fortified cereals, individuals can gain 18 mg of iron.
This amount is high enough to increase the total iron count in the body. Further, cereals are rich in fibre that can relieve constipation and reduce the chances of developing diabetes and heart issues. Do not forget to choose a fortified cereal that contains 100% of the daily value (DV) of iron.
2. Cooked Oysters
Next on the list of best foods for iron come cooked oysters. Only 3 ounces of oysters contain 7.82 mg of iron which makes it a rich source of this mineral.
Oysters are an optimal source of vitamin B12, copper, zinc, manganese. They have low-fat content and high omega-3 fatty acid. The presence of iron in cooked oysters helps in oxygen transport, metabolism. Though raw oysters have a wide range of nutritional benefits, it is safest and best to eat them cooked.
3. Dark Chocolate
Dark chocolate is one of the best iron-rich foods. 3 oz of dark chocolate has 6.82 mg of iron.
Additionally, dark chocolate has antioxidant effects, which help to protect cells against free radicals and fight disease. Remember, per serving of dark chocolate come with 170 calories; therefore, individuals must be careful about taking the right amount.
4. White Beans
The list of most foods that are rich in iron includes white beans. By consuming one cup of white beans, individuals can intake 5.08 mg of iron.
Individuals who do not have to soak and prepare raw beans can opt for canned white beans, which contains 7.83 mg of iron. Please note, canned white beans may come with a high amount of sodium content as manufacturers add it for preservation purposes.
5. Organ Meats
Organ meats are healthy foods that are high in iron. Here, the amount of iron content depends on the organ type and source.
For instance, a 3 oz serving of chicken liver contains 7.62 mg of iron. A similar amount of beef liver contains, and pork sausage liver contains 4.15 mg of iron and 5.44 mg of iron, respectively. Organ meats are rich sources of protein, copper, B vitamins and selenium. Additionally, these are good sources of choline which is essential for brain and liver health.
6. Lentils
Do you know that a half-cup serving of lentils can provide individuals with 6.25 mg of iron?
Apart from this mineral, lentils have a high amount of fibre (8 mg per serving). Additionally, one can get a high amount of protein, vitamins, manganese, and zinc. Lentils require less cooking time than beans; thus, individuals looking for a faster solution to treat iron deficiency can easily opt to rely on these healthy and high iron-rich foods.
7. Soybeans
The list of foods high in iron goes on to include soybeans. Though it is a common notion that soybeans are a high source of plant-based protein, individuals cannot ignore their high iron content.
Wondering how much iron one can get from soybeans? A half-cup of soybean can provide 4.54 mg of iron. Individuals who have restrictions of consuming plant protein can add soybeans, thus ensuring both high protein and iron in the diet.
8. Spinach
Spinach is one of the vegetables that contain iron in dense amount. A half-cup of boiled and drained spinach provides individuals with 3.21 mg of iron.
Individuals can get vitamin A, C and other nutrients as well. Vitamin C effectively boosts iron absorption. Further, individuals can enjoy the benefits of antioxidants named carotenoids which help to lower the risk of cancer, reduce inflammation, and shield eyes from various diseases
9. Pumpkin Seeds
Pumpkin seeds are healthy foods that contain iron. By consuming 1 ounce (28 gram) of pumpkin seeds, individuals can get 2.5 mg of iron.
What’s more? Individuals can get vitamins (vitamin K) and minerals (manganese, zinc) by adding pumpkin seeds to their diet. Pumpkin seeds are a rich source of magnesium which lower risks of diabetes, insulin resistance and depression.
10. Tofu
A half-cup of tofu (126 gm of serving) contains 3.4 mg of iron.
This soy-based food supplies a good amount of thiamine and other essential minerals such as magnesium, calcium, and selenium. Further, individuals can get 22 gm of protein per serving. Include tofu in your food chart as a rich source of iron and protein.
11. Turkey
Turkey, especially dark turkey meat, is an iron-rich food. 100 gram (3.5 ounces) of dark turkey meat provides 1.4 mg of iron. Alternatively, white turkey meat only provides 0.7 mg of iron.
The protein (28 gm) and other nutrient contents (B vitamins and minerals) are high in dark turkey meat. Including turkey meat in the diet helps individuals to lose weight as a high protein count brings the feeling of fullness and controls appetite and weight gain.
12. Baked Potatoes
Baked potatoes take place in the list of foods that have iron in high amounts. 1 medium-sized baked potato with skin provides more than 3 mg of iron.
One can expect a significant amount of B vitamins, vitamin C from baked potatoes. In addition, they can find this iron-rich food a good source of other minerals such as potassium which helps to control fluid balance, nerve signals and muscle contractions.
Now that individuals know about foods that provide iron in high amounts, let’s proceed to learn the importance of iron for good health.