12 Healthy Foods that are High in Iron #shorts
Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells. It’s an essential nutrient, meaning you must get it from food. The recommended daily intake (RDI) is 18 mg. Interestingly, the amount of iron your body absorbs is partly based on how much you have stored. 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. There are plenty of good food choices to help you meet your daily iron needs.
Here are 12 healthy foods that are high in iron.
1. Shellfish
Shellfish are tasty and nutritious. All shellfish are high in iron, but clams, oysters, and mussels are particularly good sources. A 3.5-ounce (100-gram) serving of clams provides 17% of the recommended daily intake for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.
2. Spinach
Spinach provides many health benefits but very few calories. Spinach provides 15% of the recommended daily intake for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.
3. 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 good sources of iron, and the liver contains 36% of the recommended daily intake per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.
4. Legumes
Legumes are loaded with nutrients. One cup (198 grams) of cooked lentils provides 37% of the recommended daily intake for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid in weight loss.
5. Red meat
Red meat is satisfying and nutritious. One serving of ground beef contains 15% of the recommended daily intake for iron and is one of the most easily accessible sources of hemi iron. It’s also rich in B vitamins, zinc, selenium, and high-quality protein.
6. Pumpkin seeds
Pumpkin seeds are a tasty, portable snack. Pumpkin seeds provide 14% of the recommended daily intake for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.
7. Quinoa
Quinoa is a popular grain known as a pseudo cereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the recommended daily intake. Quinoa provides 16% of the recommended daily intake for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.
8. Turkey
Turkey meat is healthy and delicious food. It’s also a good source of iron, especially dark turkey meat. Turkey provides 13% of the recommended daily intake for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss.
9. Broccoli
Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the recommended daily intake. One serving of broccoli provides 6% of the recommended daily intake for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.
10. Tofu
Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries. Tofu provides 19% of the recommended daily intake for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.
11. Dark chocolate
Dark chocolate is incredibly delicious and nutritious. A small serving of dark chocolate contains 19% of the recommended daily intake for iron along with several minerals and prebiotic fiber that promotes gut health.
12. Fish
Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron. A serving of canned tuna can provide about 8% of the recommended daily intake for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.
iron, iron supplements, liver, hemeanemia, Iron Deficiency, Foods High in Iron, Anemia, Foods, Nutrition, Iron Rich Foods, Foods Rich in Iron, iron rich foods list, foods with iron, food rich in iron, iron foods, high iron foods, top 10 foods high in iron, iron rich food, Why Iron Is Important, food, shellfish, spinach, organ meats, legumes, red meat, pumpkin seeds, quinoa, turkey, broccoli, tofu, dark chocolate, health, healthy foods, foods rich in iron, iron rich foods, vegan, keto, essential nutrient, essential nutrient for body

свернуть