Welcome to my Which Foods Are High In Iron blog post. In this post, I’ll share a chart of foods high in iron. That is proven for people who want to make good health. If you can follow it you must get a better result. Let’s check it.
Which Foods Are High In Iron – Top 10 Healthy Foods
Iron is a mineral that serves several important functions, it’s mainly been to carry oxygen throughout your body and making red blood cells.
It’s an essential nutrient, meaning you must get it from food. The recommended daily intake is 18 mg. 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 like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.
Luckily, there are plenty of good foods choice to help you meet your daily iron needs. Here are 10 healthy foods that are high in iron.
#1 – Spinach
Spinach provides many health benefits for very few calories. 3.5 ounces (100 grams) of cooked spinach contain 3.6 milligrams of iron.
Although this is non-heme iron, which isn’t absorbed very well. Spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption.
#2 – Liver And Other Organ Meats
Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart – all of which are high in iron. Organ meats are also high in protein and rich in B vitamins, copper, and selenium.
The liver is especially high in vitamin A. What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health.
#3 – Shellfish
Shellfish are tasty and nutritious. All shellfish are high in iron, but clams, oysters, and mussels are particularly good sources. For instance, a 3.5-ounces (100 grams) serving of clams may contain up to 28 milligrams of iron.
The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme found in plants.
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#4 – Legumes
Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.
They are a great source of iron, especially for vegetarians. Legumes are also rich in folate, magnesium, and potassium.
#5 – Red Meat
Red meat is satisfying and nutritious. A 3.5 ounce (100-gram) serving of ground beef contains 2.7 milligrams of iron. Meat is also rich in protein, zinc, selenium, and several B vitamins.
Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis.
Continue Reading – Which Foods Are High In Iron
#6 – Pumpkin Seeds
Pumpkin seeds are a tasty, portable snack. 1 ounce (28-grams) serving of pumpkin seeds contains 4.2 milligrams of iron.
The pumpkin seeds are a good source of vitamin K, zinc, and manganese. They are also among the best source of magnesium, which many people are deficient in.
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#7 – Turkey
Turkey meat is healthy and delicious food. It is also a good source of iron – especially dark turkey meat.
Consuming high-protein foods like turkey may aid in weight loss since protein makes you feel full and increase your metabolic rate after a meal.
#8 – Broccoli
Broccoli is incredibly nutritious. 1 cup (156-grams) serving of cooked broccoli contains 1 milligram of iron.
The same serving size is also high in folate and provides 6 grams of fiber, as well as some vitamin K.
#9 – Quinoa
1 cup (185-grams) of cooked quinoa provides 2.8 milligrams of iron. Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.
Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, and many other nutrients.
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#10 – Tofu
Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries. A half-cup (126-gram) serving provides 3.6 milligrams of iron.
Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 20 grams of protein per serving.
That’s all, guys. I really hope you enjoyed this blog post.
My Final Opinion:
Finally, I want to say If you really want to gain sound health and body then you must obey the scientific rules. You can’t get overnight results but you must get results.
Improving health by foods is a SLOW race. If you want to win this race then you have to be determined. So, guys thanks for reading this article. Stay tuned to this blog for getting more and more health tips.