Iron is a mineral essential to the health of the blood, which helps it to transport oxygen throughout the body. Iron is required to release healthy blood cells and maintain hemoglobin.
Iron-rich foods are the best way to get this nutrition powerhouse into your diet. Take a look at the ten foods rich in iron.
1. Spinacia Oleracea
Popeye is a fan of spinach! Spinach, a leafy green rich in vitamins and minerals, is good for your skin, hair and bones. Regularly eating spinach can help improve blood sugar control for people with diabetes. It also lowers the risk of developing cancer and promotes bone health.
Spinach contains potassium, vitamin E, magnesium, and, of course, iron. Spinach contains iron, potassium, vitamin E and magnesium. Spinach contains about 2.7 mg iron, which is 15 percent of a person’s recommended daily intake.
Iron in spinach is non heme iron. This is a form that the body does not like. The iron content in spinach is non-heme iron, a form of iron that is not well tolerated by the body.
2. Shellfish
Shellfish is the most delicious and nutritious type of seafood. Shellfish has many health benefits, including lowering HDL cholesterol. Iron is found in all types of shellfish, but especially clams. In terms of weight, 100 grams of clams can contain at least 3 mg iron, or 17 percent of daily recommended value. Clams are also rich in other nutrients, such as vitamin C (24 per cent of the daily recommended value), and vitamin B12 (4.125 percent).
It is important to note that the iron content of clams can vary between species. Some may have lower levels. Iron in clams comes in the form of heme iron which is easily absorbed by the body.
3. Legumes
Iron is a high-nutrient legume, such as beans, lentils or chickpeas. One cup of lentils, for example, contains 6.6 mg iron, or 37 percent of your daily requirement.
Alternatively, you can easily boost your iron level by eating different kinds of beans such as navy beans, kidney beans, and black beans. Half-cup cooked black beans with about 86 grams contain 1.8 grams iron, which is 10% of the daily requirement.
In addition to iron, beans also contain folate and magnesium. All these vitamins and nutrients found in legumes can help educe inflammation and heart disease in diabetics and people with metabolic syndrome.
4. Beef
Beef, which contains about 2.7mg of iron per 100g of meat, is a good source of iron. Red meat is a good source of iron, as well as other nutrients like zinc, selenium, and protein. Red meat is a good source of heme iron, which helps to reduce your risk for anemia and other deficiencies.
According to a study by the National Center for Biotechnology Information, women who exercise aerobically should consume meat in order to better retain iron than if they were just taking supplements. Researchers found that people who do not eat meat, fish or poultry in their diet are more likely to have iron deficiency.
5. Bitter Chocolate
What about a sweet and tasty snack that is also healthy? We’re talking dark chocolate! Dark chocolate can provide over 19% of your daily iron requirements. A 1-ounce or 28 gram serving of dark cocoa contains 3.4 mg iron. You can also find other nutrients such as magnesium and copper.
Dark chocolate also contains a high level of antioxidants that protect your cells from free radicals. To get more health benefits, you only need to make sure that the dark chocolate you eat contains over 60% cacao. The flavonoid compound is the main reason for dark chocolate’s positive effects on health.
Researchers found that dark chocolate and cocoa powder had higher antioxidant activity than powders or juices flavored with acai berries or blueberries.
6. Brassicas
Broccoli, a vegetable rich in iron, fiber, vitamin C and vitamin K, is an incredibly nutritious food. One cup of cooked broccoli contains about 1 mg of iron. This is 6 percent of your daily requirement. Although broccoli may not have a high iron content, it is still a good source.
One serving of broccoli also contains 112 percent the daily requirement of vitamin C. This can improve your body’s ability to absorb iron. The same amount of broccoli provides folate, five grams fiber and vitamin K.
Broccoli is a member of the cruciferous vegetables family which also includes cauliflower, Brussels sprouts and kale. Cruciferous vegetables are rich in plant compounds such as sulforaphane, glucosinolates and indole. These compounds have been shown to help prevent cancer.
8. Tofu
Tofu is proving its value once more! Tofu can provide around 2.15mg of iron in a quarter-block serving. A half-cup serving of 126g of tofu contains 3.4mg of iron which is 19% of the daily recommended iron intake.
Tofu is a good source of iron and many other nutrients, such as calcium, magnesium, and selenium. Tofu, which contains 22 grams of protein per serving, is also the best alternative to meat.
Tofu also contains isoflavones which are unique compounds that have been linked to a reduced risk of heart disease and improved insulin sensitivity, as well as relief from menopausal-like symptoms.
Tofu, a product made from soya beans, is very popular in certain Asian countries. It is especially popular with vegetarians and people who are health-conscious. Tofu is available in many varieties, including silken and extra-firm tofu.
9. Grains
Iron is found in whole grains like quinoa and oatmeal.
For example, one cup of quinoa contains over 2,76 mg of iron, which is 16 percent of the daily requirement. Quinoa is also gluten-free which is yet another reason why this whole grain is so popular! One serving of oats, on the other hand can provide you with 3.4 mg iron nutrients. This is approximately 19 percent of your daily requirements.
Whole grains can also provide you with a wide range of nutrients. Whole grains are rich in minerals, complex carbohydrate, protein, and vitamins. They contain folate, magnesium and zinc, as well as fiber and complex carbohydrates. Whole grains have a variety of health benefits including reducing the risk of heart disease and type 2 diabetes.
10. Seeds
Sesame, pumpkin, and squash seeds are all tasty and versatile sources of iron.
The iron content of sesame seeds is 1.31 mg per tablespoon, while a cup of the plant-based iron contains a staggering 20.95 mg. A 28-gram serving contains about 2.5 mg iron. This is 14 percent the daily recommended value.
Takeaway
By eating foods that are rich in iron, you can age better and enjoy a longer life. Certain gene sets that are linked to iron may be able to increase lifespan, health span, and longevity.
You can gain many health benefits from it, such as improving your immune system, improving athletic performance, improving cognition, and improving the appearance of hair and skin.
