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 generally 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 may occur if the intake is too low to replace the amount lost daily (. Here are 12 healthy foods 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 may contain up to 3 mg of iron, representing 17% of the recommended daily intake (. 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 3.5 ounces (100 grams) of raw spinach contains 2.7 mg of iron, or 15% of the recommended daily allowance (.
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 fatty green leafy vegetables helps the body absorb carotenoids, so be sure to eat a healthy fat, such as 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 daily daily allowance (1). The liver is especially rich in vitamin A, providing an impressive 1.049% of the daily daily dose per 3.5-ounce serving. The viscera are good sources of iron, and the liver contains 36% of the daily value per serving.
The offal is also rich in many other nutrients, such as selenium, vitamin A and choline. Some of the most common types of legumes include 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 daily value (1). Legumes are also a good source of folic acid, magnesium and potassium.
To maximize iron absorption, consume 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 daily value of iron. Legumes are also high in folic acid, magnesium, potassium and fiber and can even help you lose weight. Red meat is nutritious and filling.
A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which represents 15% of the daily 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, which could make it an important food.
for people prone to anemia. Research shows that women who consumed less than 2 ounces of red meat a day were more likely to consume insufficient amounts of zinc, iron, vitamin B12, and potassium and vitamin D than women who ate 2 to 3 ounces a day (2) pumpkin seeds are a tasty and portable snack. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the recommended daily intake (30). A 1-ounce (28-gram) serving contains 40% of the daily value 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 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 rich in proteins, folic acid, minerals and antioxidants.
A 3.5-ounce (100-gram) serving of dark turkey meat contains 1.4 mg of iron, representing 8% of the daily value (3). In 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 group B vitamins and minerals, including 32% of the daily value for zinc and 57% of the daily value for selenium. Eating protein-rich foods, such as 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 daily value of iron and is a good source of several vitamins and minerals. Its high protein content promotes satiety, increases metabolism and prevents the loss of muscle mass. Broccoli is incredibly nutritious. A 1-cup (156 gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the daily value (4).
The same serving size is also high in folate 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 daily value 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 daily value (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 improved insulin sensitivity, decreased risk of heart disease, and relief of menopausal symptoms (50, 5). Tofu provides 19% of the daily value of iron per serving and is rich in proteins and minerals. Its isoflavones can improve heart health and ease menopausal symptoms. A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the daily daily intake (5).
This small serving also contains 56% and 15% of the recommended daily intake of copper and magnesium, respectively. In addition, it contains prebiotic fiber, which nourishes beneficial gut bacteria. (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 daily value of iron, along with several minerals and prebiotic fiber that promote the gut.
health. In fact, a 3-ounce (85-gram) serving of canned tuna contains approximately 1.4 mg of iron, representing approximately 8% of the daily value (5). Fish is also packed with omega-3 fatty acids, which are a type of heart-healthy fat associated with a range of health benefits. In particular, omega-3 fatty acids have been shown to promote brain health, improve immune function, and promote healthy growth and development (60).
Fish also contains several 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 about 8% of the daily value of iron). Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins and minerals. However, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.
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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 them an excellent source. Meanwhile, the liver provides an impressive amount of iron. An ounce of pork liver contains 6.61 mg of iron, another excellent source.
If your cholesterol is high or if you are pregnant, avoid the liver. MedlinePlus notes that the liver is high in cholesterol (1 ounce contains 85.3 mg of cholesterol), and research links liver intake to possible birth defects. Inverts 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 is 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 such as 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 have natural substances known as antinutrients.
Antinutrients can reduce the body's ability to absorb essential nutrients, such as iron. Soaking dried beans and lentils or choosing sprouted legume products can help reduce the presence of antinutrients. However, research indicates that many of these antinutrients may actually 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. .