11 Of The Richest Iron Foods

Published on: 18/10/2021 | Last Updated: 08/12/2021
11 Of The Richest Iron Foods

Iron performs some important functions in the body - it carries oxygen to the cells and participates in the synthesis of collagen, participates in the building of muscle tissue. To get it you need to eat a variety - meat, seafood, vegetables

One of the most common deficiencies in the human body is that of iron. Many people are malnourished and fail to get the right amount of the mineral.

Iron performs some important functions in the body - it carries oxygen to the cells, participates in the synthesis of collagen and in the building of muscle tissue.

It is an essential nutrient, which means that it must be obtained from food.

The recommended daily intake is about 18 milligrams.

Here are the 11 foods that are richest in iron:

1. Seafood

Seafood, especially oysters and mussels, is rich in iron.

In 100 grams of mussels there are about 28 milligrams of the element (up to 155% of the required daily dose). However, its content in them varies according to the different species, but still they lead the leading positions.

The body absorbs iron much more easily in these seafood than it does in plants.

Mussels also contain 26 grams of protein and 37% of the daily requirement of vitamin C, as well as huge reserves of vitamin B12.

All seafood is high in nutrients and raises good cholesterol. And despite fears of mercury and toxins in some mussels and fish, the health benefits far outweigh the risks.

2. Spinach

Spinach provides many health benefits. 100 grams of cooked spinach contains 3.6 milligrams of iron, or about 20% of the recommended daily intake.

Although the plant has a type of iron that is not so well absorbed by the body, it contains a lot of vitamin C, which helps absorb the mineral.

Spinach also contains antioxidants that reduce the risk of cancer and protect the eyes.

3. Liver and other by-products

Organ meats are extremely nutritious. Popular types include liver, kidney, brain and heart - all of which are high in iron.

For example, 100 grams of beef liver contains 6.5 milligrams of the mineral (36% of the daily requirement).

This product also contains a lot of protein, B vitamins, honey and selenium. The liver is especially rich in vitamin A and provides an impressive 634% of the daily dose.

Organ meat is one of the richest sources of choline - a substance important for the health of the brain and liver, which, unfortunately, many people do not get enough.

4. Legumes

Legumes are high in iron and are essential for vegetarians. One cup of boiled lentils contains 6.6 milligrams of the mineral, or in other words - 37% of our daily needs.

Legumes are also rich in folate, magnesium and potassium. Such foods have been shown to reduce inflammation in people with diabetes.

To achieve maximum absorption of iron from these foods, it is important to consume them with those that are rich in vitamin C, such as tomatoes, greens and citrus.

5. Red meat

Red meat is very nutritious. 100 grams of it contains about 2.78 milligrams of iron, which is 15% of daily needs.

It is rich in protein, selenium and several B vitamins.

Iron deficiency is significantly lower in people who regularly eat meat, poultry and fish. Red meat is the most affordable and easy source of the mineral.

In a study of women, those who ate meat retained iron better than those who took it as a supplement.

6. Pumpkin seeds

Pumpkin seeds are a great choice to eat in front of the TV. In addition to pleasure, through it you can get iron - 4.2 milligrams per 30 grams.

In addition, pumpkin seeds contain vitamin K, zinc and manganese. It is one of the best sources of magnesium, which is extremely important for metabolic processes.

7. Quinoa

Quinoa has become quite popular in recent years and is defined as one of the super foods of our time. One cup of it (185 grams) contains 2.8 milligrams of iron.

It does not contain gluten, which is a big plus for people suffering from intolerance to this protein.

The crop has a higher protein content than many other cereals. It also contains folate, copper, magnesium, manganese and others.

Quinoa has many antioxidants that help protect cells from damage caused by free radicals.

8. Turkey meat

In Bulgaria, the consumption of turkey meat is not very common, but here is one reason to look for this meat.

"Red" turkey meat is rich in iron. In 100 grams there are 2.3 milligrams of the mineral, and for comparison we will say that the white meat of the turkey contains 1.3 milligrams.

The composition of this poultry meat includes nearly 30 grams of protein per serving, several B vitamins, including 30% of the daily dose of zinc and 58% selenium.

9. Broccoli

Broccoli is one of the most useful vegetables, 150 grams of it contains 1 milligram of iron, which is about 6% of what is needed per day per person.

Broccoli has a lot of vitamin C, which helps to better absorb iron.

In the same amount (150 grams) there are 6 grams of fiber.

10. Tofu

Tofu is a soy product popular among vegetarians and is used mainly in Asia.

130 grams of it contains 3.6 milligrams of iron.

Tofu is a good source of thiamine and some other minerals, including calcium, magnesium and selenium.

11. Dark chocolate

We left the dessert for last!

Dark chocolate is undoubtedly very useful and tasty. 30 grams of it contains 3.3 milligrams of iron, which is 19% of the daily dose.

In the same amount there is copper and magnesium, respectively, 25% and 16% of the recommended daily dose.

Chocolate also has antioxidants that have been studied to be even stronger than those in berries.

Favorite dessert also has a beneficial effect on cholesterol and reduces the risk of stroke and heart attack.

But not every chocolate is so useful to enjoy all the health benefits, choose with the maximum amount of cocoa instead of milk.

Eat a varied and complete diet to provide all the vitamins and minerals necessary for the proper functioning of your body!

More on the topic:
  • Eating with low hemoglobin

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