Iron-rich foods Heme iron is found in meat, fish, and poultry. It is the form of iron that is most easily absorbed by the body. You absorb up to 30 percent of the heme iron you consume. Eating meat usually increases iron levels much more than eating non-heme iron.
The Daily Value (DV) for iron is 8 to 18 mg for non-pregnant adults. A deficiency can occur if your intake is too low to replace the amount you lose daily (. Here are 12 healthy foods that are high in iron. All seafood is high in iron, but clams, oysters, and mussels are particularly good sources.
For example, a 100-gram (3.5-ounce) serving of clams can contain up to 3 mg of iron, representing 17% of the daily value (. The iron in shellfish is heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. In fact, seafood is a good source of omega-3 fatty acids, which have been shown to increase levels of heart-healthy HDL cholesterol (. While there are legitimate concerns about mercury and toxins in certain types of fish and seafood, the benefits of consuming seafood far outweigh the risks (.
A 3.5-ounce (100-gram) serving of clams provides 17% of the daily value of iron. Seafood is also rich in many other nutrients and can increase levels of HDL (good) cholesterol in the blood. Spinach provides many health benefits, but very few calories. Approximately 100 grams (3.5 oz) of raw spinach contains 2.7 mg of iron, or 15% of the recommended daily intake (.
Spinach is also rich in antioxidants called carotenoids, which may reduce the risk of cancer, decrease inflammation, and protect the eyes from diseases (10, 11, 12, 1). Eating spinach and other leafy green vegetables with fat helps your body absorb carotenoids, so make sure you eat healthy fats like olive oil with spinach (1). Spinach provides 15% of the daily value of iron per serving), along with several vitamins and minerals. For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV (1.The liver is especially rich in vitamin A, providing an impressive 1.049% of the DV per 3.5-ounce serving.
The guts are good sources of iron, and the liver contains 36% of the recommended daily dose per serving. The guts are also rich in many other nutrients, such as selenium, vitamin A and choline. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. In fact, a half-cup (86-gram) serving of cooked black beans provides about 1.8 milligrams of iron, or 10% of the recommended daily intake (1).
Legumes are also a good source of folic acid, magnesium, and potassium. To maximize iron absorption, eat legumes with foods rich in vitamin C, such as tomatoes, vegetables, or citrus fruits. One cup (198 grams) of cooked lentils provides 37% of the recommended daily dose of iron. Legumes are also high in folic acid, magnesium, potassium, and fiber, and may even help you lose weight.
Red meat is satisfying and nutritious. A 100-gram (3.5-ounce) serving of ground beef contains 2.7 mg of iron, which is 15% of the recommended daily intake (2) Meat is also rich in protein, zinc, selenium, and several B vitamins (2). Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis (2). In fact, red meat is probably the most easily accessible source of heme iron, making it an important food for people prone to anemia.
Research shows that women who ate less than 2 ounces of red meat a day were more likely to ingest inadequate amounts of zinc, iron, vitamin B12, potassium, and vitamin D than women who ate 2 to 3 ounces a day (2). Pumpkin seeds are a tasty and portable snack). A 28-gram (1-ounce) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the recommended daily intake (30). A 28-gram (1-ounce) serving contains 40% of the recommended daily dose of magnesium, helping to reduce the risk of insulin resistance, diabetes, and depression (31, 32, 3).
Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the daily value (3). In addition, quinoa is gluten-free, making it a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa is also richer in protein than many other grains, in addition to being rich in folic acid, magnesium, copper, manganese, and many other nutrients.
In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect cells from damage caused by free radicals, which form during metabolism and in response to stress (35, 3). Quinoa provides 16% of the daily value of iron per serving). It is gluten-free and high in protein, folic acid, minerals and antioxidants.
A 3.5-ounce (100-gram) serving of dark turkey meat contains 1.4 mg of iron, accounting for 8% of the DV (3.By comparison, the same amount of white turkey meat contains only 0.7 mg (3.Dark turkey meat also contains an impressive 28 grams of protein per serving and several B-complex vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium). Eating protein-rich foods like turkey can help you lose weight, as proteins make you feel full and increase your metabolic rate after a meal (36, 39, 40). Turkey provides 13% of the recommended daily intake of iron and is a good source of several vitamins and minerals. Its high protein content promotes satiety, increases metabolism and prevents muscle mass loss.
Broccoli is incredibly nutritious. A 1-cup (156 gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the recommended daily intake (4). The same serving size is also high in folic acid and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.
Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds thought to protect against cancer (45, 46, 47, 4.A serving of broccoli provides 6% of the recommended daily dose of iron and is very rich in vitamins C, K and folic acid). It can also help reduce the risk of cancer. A half-cup (126 gram) serving provides 3.4 mg of iron, which is 19% of the recommended daily intake (4). Tofu is also a good source of thiamine and several minerals, such as calcium, magnesium, and selenium.
In addition, it provides 22 grams of protein per serving. Tofu contains unique compounds called isoflavones, which have been linked to better insulin sensitivity, a decreased risk of heart disease, and relief of menopausal symptoms (50, 5). Tofu provides 19% of the daily daily dose of iron per serving) and is rich in protein and minerals. Your isoflavones may improve heart health and alleviate menopausal symptoms.
A 28-gram (1-ounce) serving contains 3.4 mg of iron, which is 19% of the recommended daily intake (5). This small serving also contains 56% and 15% of the RDA for copper and magnesium, respectively. In addition, it contains prebiotic fiber, which nourishes the beneficial bacteria in the intestine (5). Cocoa powder and dark chocolate have significant antioxidant activity, similar to that of berry and cherry fruit extracts (5).
Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce the risk of heart attacks and strokes (55, 56, 5). A small serving of dark chocolate contains 19% of the recommended daily value of iron, along with several minerals and gut-promoting prebiotic fiber). health. In fact, an 85-gram (3-ounce) serving of canned tuna contains approximately 1.4 mg of iron, which represents approximately 8% of the recommended daily intake (5.Fish is also packed with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.).
In particular, omega-3 fatty acids have been shown to promote brain health, improve immune function, and support healthy growth and development (60). Fish also contains other essential nutrients, such as niacin, selenium, and vitamin B12 (6). In addition to tuna, haddock, mackerel and sardines are some other examples of iron-rich fish that you can also include in your diet (62, 63, 6). A serving of canned tuna can provide approximately 8% of the recommended daily dose of iron.).
Fish is also a good source of other important nutrients, including omega-3 fatty acids, vitamins, and minerals. However, it should be noted that some people need to limit their consumption of red meat and other foods high in heme iron. Iron is an essential nutrient that plays an important role in many bodily functions. Here are 21 iron-rich plant foods for vegetarians and vegans.
This is a detailed article about garlic and its health benefits. Here are 11 ways garlic can improve your health, backed by science. Some foods can help your body absorb iron from iron-rich foods; others can make it difficult. To absorb the most iron from the foods you eat, avoid drinking coffee or tea or consuming calcium-rich foods or drinks with foods that contain iron.
Calcium itself can interfere. To improve iron absorption, consume it along with a good source of vitamin C, such as orange juice, broccoli, or strawberries, or eat foods that don't contain heme iron with a food in the meat, fish, and poultry group. The viscera, such as the liver and giblets, are especially rich in iron. For example, 113 grams of chicken giblets have 6.1 mg of iron, making it an excellent source.
Meanwhile, the liver provides an impressive amount of iron. One ounce of pork liver contains 6.61 mg of iron, another excellent source. If you have high cholesterol or if you are pregnant, avoid your liver. MedlinePlus notes that the liver is high in cholesterol (1 ounce contains 85.3 mg of cholesterol), and research links liver ingestion to possible birth defects.
The guts are among the most nutritious foods you can eat. In addition to iron, these protein-rich foods contain minerals such as selenium and zinc, vitamin B12, and fat-soluble vitamins such as A, D, E, and K. Red meats such as beef, bison, and venison are high in iron. Like offal, red meat is also an excellent source of vitamin B12, zinc, selenium, and protein.
Poultry contains less iron than red meat, but it's still a good source. Dark cuts of meat contain more iron than white meat. Chicken, turkey, and duck also offer iron, B vitamins, and minerals like selenium. Beans and lentils are full of non-heme iron.
They are also rich sources of plant-based protein, fiber, magnesium, folic acid, and many other important nutrients. However, like other plant foods, beans and lentils contain natural substances known as antinutrients. Antinutrients can reduce the body's ability to absorb essential nutrients, such as iron. Soaking dry beans and lentils or choosing sprouted legume products can help reduce the presence of antinutrients.
However, research indicates that many of these antinutrients may be beneficial to the body. Any negative effects of these nutrients may be due to the consumption of unbalanced amounts of them. Green vegetables provide a variety of important nutrients and protective plant compounds such as folate, vitamin C, and carotenoid antioxidants. Many vegetables, including cruciferous vegetables such as broccoli and Brussels sprouts, contain non-heme iron.
Leafy green vegetables, such as spinach, kale, and chard, are particularly rich in this mineral. If spinach isn't your thing, opt for other green leafy vegetables in your salads, stir-fries, and smoothies. One cup of cooked Swiss chard will provide you with 4 mg of iron, according to the USDA, along with some protein, fiber, calcium, and vitamins A and C. Swiss chard is also an incredible source of heart-healthy potassium, offering 961 mg per cooked cup.
One cup of red beans contains 5 mg of iron, 13 grams of gut-filling fiber and 15 g of vegetable protein, according to the USDA. If your goal is to control weight, eating half a cup of beans, chickpeas or lentils a day can also help you lose weight and keep it off because of how satiating they are, according to a review published in The American Journal of Clinical Nutrition. According to the USDA, 100 g of the instant breakfast staple will provide you with nearly 2.2 mg of iron (even if it's not fortified). Your ticker will thank you for this meal too.
Since oats are full of fiber, it helps reduce the risk of heart disease, stroke, obesity and type 2 diabetes, according to the American Heart Association. According to Prest, half a cup of instant semolina provides 7.1 mg of iron. Like cereal and oatmeal, it's an outdoor breakfast that will fill your stomach and your iron tank. To improve iron absorption, consume it along with a good source of vitamin C, such as orange juice, broccoli, or strawberries, or eat foods that don't contain heme iron along with a food from the meat, fish, and poultry group.
This is because the body can absorb and use heme iron, the type of iron found in animal foods such as meat, poultry, seafood, and eggs, better than non-heme iron, the iron found in plant foods. .