10 Healthy Foods Doctors Want You To Eat More Because Of Their High Iron Content
Iron is an important mineral that you must consume regularly because the human body cannot produce it on its own. The mineral provides numerous benefits with its main function being to carry oxygen throughout your body as a part of red blood cells. Read on below for 10 iron-rich foods that you can incorporate into your daily diet.
The Daily Value of iron (DV) is 18 mg and most amazingly, your iron reserves are highly dependent on how much you consume as your body can't produce any itself. That's why it's very easy to gain a deficiency in iron which can prove detrimental to your well-being. Here are 10 iron-rich foods that you can enjoy everyday!
1. Shellfish
All shellfish are high in iron, but clams, oysters, and mussels are particularly potent sources. A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron.
2. Spinach
Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV.
3. Liver and other organ meats
Organ meats like liver, kidneys, brain, and heart are highly recommended as sources of iron. A 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the RDI.
4. Legumes
Legumes are not only proteinous, they are rich sources of iron and other essential nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.
5. Red meat
Red meat is not only nutritious, it is very satisfying making it a great recommendation for when you're trying to cut back on overeating. A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the RDI.
6. Pumpkin seeds
Pumpkin seeds pack a punch when it comes to their iron content. A mere 1-ounce serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV. Furthermore, pumpkin seeds are rich sources of magnesium, vitamin K, zinc, and manganese.
7. Quinoa
The pseudocereal is popular because it is gluten-free and can be used in nearly any rice recipe and it is known for its high iron content. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the RDI.
8. Turkey
Turkey meat, especially of the dark variety, is a healthy choice when it comes to loading up on your daily dose of iron. A 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, which is 8% of the DV.
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 DV.
10. Tofu
Tofu, which is sometimes known as bean curd, is a soy-based food that’s popular among vegetarians and amongst Asians. A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV. Its isoflavones may improve heart health and relieve menopausal symptoms.
There you have 10 healthy options that can help you load up on iron regularly. However, it must be noted that some people need to limit their consumption of red meat and other foods high in heme iron.
If you have an underlying health condition, discuss with your doctor or nutritionist before consuming foods that might pose danger to your health.
