Iron, Fe Benefits and Nutrition Facts

Published on: 01/06/2022

High-containing Iron, Fe Foods

Nutrient Content Reference
Thyme, dried 123.6 124
Dried sea kale (kelp) 117.33 117
Dried basil 89.8 90
Mint spiked, dried 87.47 87
Marjoram, dried 82.71 83
Baikhovi black tea (dry tea) 82 82
Tea (dry tea) 82 82
Halibut black 80 80
Whale, beluga, dried meat (Alaska) 72.35 72
Baby food, Porridge, oatmeal, with honey, dry 67.23 67
Canadian seaweed cultivated emi-tsunomata, dried 66.38 66
Cumin, seeds 66.36 66
Baby food, Porridge, oatmeal, dry 64.1 64
Dry breakfast, MALT-O-MEAL, regular, dry 55.7 56
Turmeric, ground 55 55
Parsley, sublimated 53.9 54
Baby food, Porridge, rice, dry 53.01 53
Seal, Bearded (Oogruk), Meat, Dried, (Alaska) 49.6 50
Dill, dried 48.78 49
Baby food, Porridge, barley, dry 48.21 48
Baby food, Porridge, brown rice, dry, instant 47.6 48
Baby food, Porridge, mix, with banana, dry 47.5 48
Baby food, Porridge, with high content. protein, with apple and orange, dry 47.5 48
Baby food, Porridge, rice, with banana, dry 47.5 48
Baby food, Porridge, whole wheat, with apples, dry 45 45
Baby food, Porridge, oatmeal, with banana, dry 45 45
Celery, seed 44.9 45
Beef spleen 44.55 45
Beef spleen 44.55 45
Walrus, Meat, Dried, (Alaska) 43 43
Bay leaf 43 43
Coriander (cilantro), dried leaves 42.46 42
The spleen of a lamb 41.89 42
Mustard powder 40 40
Beef spleen, stewed 39.36 39
Spleen lamb, stewed 38.67 39
Savory, ground 37.88 38
Baby food, rice with apples, dry 37 37
Anise, seeds 36.96 37
Oregano, dried 36.8 37
Unsweetened cocoa powder, HERSHEY'S European Style Cocoa 36 36
Hazelnut (hazelnut) 36 36
Seasoning for poultry 35.3 35
Fenugreek, seeds 33.53 34
Sunflower halva vanilla 33.2 33
Seal, bearded (Oogruk), meat, partially dried, (Alaska) 33 33
Ready-made breakfast, crispy rice (produced by Ralston Foods) 32.73 33
Tarragon, dried 32.3 32
Kervel, dried 31.95 32
Ready breakfast, air rice, enriched 31.7 32

Nutrition Facts About Iron, Fe

Nutritional Benefits of Ragi Malt: Fiber, Protein, Calcium, Iron, and More

The Nutritional Value of Ragi Malt

Ragi malt is a nutritious drink made from finger millet, a whole grain that is rich in essential nutrients. Here's a detailed look at the nutritional benefits of including ragi malt in your diet:

1. Rich in Fiber

Ragi malt is an excellent source of dietary fiber, which is essential for digestive health. Fiber helps regulate bowel movements, prevent constipation, and support a healthy gut microbiome.

2. Packed with Protein

Protein is crucial for building and repairing tissues in the body. Ragi malt is a plant-based source of protein, making it a great option for vegetarians and vegans looking to meet their protein needs.

3. High in Calcium

Calcium is important for maintaining strong bones and teeth. Ragi malt is a good source of calcium, making it a valuable addition to a bone-healthy diet.

4. Loaded with Iron

Iron is essential for the production of red blood cells and oxygen transport in the body. Ragi malt is rich in iron, making it a great choice for individuals at risk of iron deficiency.

5. Gluten-Free and Nutrient-Dense

Ragi malt is naturally gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. Additionally, it is packed with vitamins, minerals, and antioxidants that contribute to overall health and well-being.

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The Nutritional Benefits of 100g Beef: Protein, Iron, and More

The Nutritional Benefits of 100g Beef

Beef is a rich source of essential nutrients that are vital for maintaining a healthy diet. When consumed in moderation, 100g of beef can provide numerous health benefits and contribute to a well-balanced meal plan.

Protein Powerhouse

One of the key nutritional benefits of 100g beef is its high protein content. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails. With approximately 26 grams of protein per 100g serving, beef is an excellent source of this macronutrient.

Iron-Rich Option

Another important nutrient found in 100g beef is iron. Iron plays a crucial role in the production of red blood cells, which carry oxygen throughout the body. A deficiency in iron can lead to fatigue, weakness, and impaired cognitive function. Including beef in your diet can help meet your iron needs, especially for individuals at risk of iron deficiency.

Vitamin B12 Boost

Vitamin B12 is a nutrient that is primarily found in animal products, including beef. This vitamin is essential for maintaining healthy nerve cells and producing DNA. A deficiency in vitamin B12 can lead to fatigue, weakness, and neurological problems. Consuming 100g of beef can provide a significant amount of vitamin B12, making it an important food choice for individuals following a vegetarian or vegan diet.

Healthy Fats

While beef is often associated with saturated fats, it also contains healthy fats that are beneficial for the body. These include monounsaturated fats and omega-3 fatty acids, which have been linked to a reduced risk of heart disease and improved brain health. Choosing lean cuts of beef and trimming visible fat can help minimize the intake of saturated fats while still enjoying the nutritional benefits.

Preparation and Recipe Ideas

When incorporating 100g beef into your diet, it's important to consider the cooking method and portion size. Grilling, broiling, or baking beef can help reduce the fat content compared to frying. Additionally, pairing beef with a variety of vegetables and whole grains can create a well-rounded and nutritious meal. Here are a few recipe ideas to get you started:

  • Beef Stir-Fry: Sauté 100g beef strips with colorful bell peppers, broccoli, and a flavorful stir-fry sauce. Serve over brown rice or quinoa for a satisfying meal.
  • Beef and Vegetable Skewers: Thread 100g beef cubes onto skewers with cherry tomatoes, zucchini, and red onion. Grill until the beef is cooked to your desired level of doneness and serve with a side salad.
  • Beef and Barley Soup: Simmer 100g beef cubes with carrots, celery, onions, and barley in a flavorful broth. This hearty soup is perfect for a comforting and nutritious meal.

Remember to always choose high-quality beef from trusted sources and practice proper food safety measures when handling and cooking raw meat.

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The Nutritional Benefits of Beef: Protein Powerhouse, Iron, Zinc, and Vitamin B12

The Importance of Beef in a Nutritious Diet

Beef is a highly nutritious food that provides a wide range of essential nutrients necessary for maintaining good health. It is particularly rich in protein, iron, zinc, and vitamin B12, making it an excellent choice for those looking to meet their nutritional needs.

Protein Powerhouse

One of the key nutrients found in beef is protein. Protein is essential for building and repairing tissues, supporting the immune system, and producing enzymes and hormones. A 100g serving of beef can provide around 26 grams of protein, which is approximately half of the recommended daily intake for an average adult.

Iron for Energy

Another important nutrient found in beef is iron. Iron plays a crucial role in the production of red blood cells, which carry oxygen throughout the body. A 100g serving of beef can provide around 2.5 milligrams of iron, which is about 14% of the recommended daily intake for adult men and 8% for adult women.

Zinc for Immune Function

Zinc is an essential mineral that supports a healthy immune system and helps with wound healing. Beef is a great source of zinc, with a 100g serving providing around 5 milligrams, which is about 45% of the recommended daily intake for adult men and 60% for adult women.

Vitamin B12 for Brain Health

Vitamin B12 is important for brain health and the production of red blood cells. Beef is one of the best dietary sources of vitamin B12, with a 100g serving providing around 2.5 micrograms, which is more than 100% of the recommended daily intake for adults.

Delicious and Versatile

Not only is beef highly nutritious, but it is also delicious and versatile. There are countless ways to incorporate beef into your diet, from grilling a juicy steak to simmering a hearty beef stew. It can be enjoyed as the main protein source in a meal or used as an ingredient in various recipes, adding flavor and richness.

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