What are 8 Best Iron Rich Foods ?

December 1, 2020 Lifestyle Diseases 1484 Views

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The 8 best iron-rich foods

Iron is an essential requirement for the body. Iron is needed to perform a number of necessary functions. It carries oxygen as a part of the red blood cells (RBCs). Since iron is an essential nutrient, it must be obtained from the food. The daily requirement of iron is 18mg for an adult. An interesting fact is that the amount of iron absorbed by the body depends on the quantity if iron already stored in the body. Iron deficiency is caused when the consumption of iron is less than what the amount of iron used for the body functions. Iron deficiency causes anemia that results in fatigue. Women during menstruation lose blood and are at risk of anemia. There are plenty of food items that are rich in iron. Let us know about eight such healthy foods.

What are eight iron rich foods?

The following are the food items that contain sufficient amounts of iron:

Spinach: Low in calories, Spinach has enormous health benefits. Around 3.5 ounces (100grams) of raw spinach contains 2.7milligrams of iron (15% of the DV). The iron present in spinach is non-heme that cannot be easily absorbed by the body. Spinach is rich in vitamin C that significantly increases the absorption of iron by the body. The antioxidants called carotene are found in spinach that prevents cancer, reduces inflammation and nourishes the eyes. Consuming spinach and other green leafy vegetables along with healthy fats like olive oil help the body absorb the carotenoids efficiently. (Read about- Benefits of green vegetables)
Legumes: Beans such as black beans, navy beans or kidney beans are rich in iron. Around half a cup of black beans (86grams) contain 1.5grams (10%) iron. Legumes contain folate, potassium and magnesium in sufficient quantities. They are helpful to reduce inflammation in diabetic people. They reduce the risk of heart diseases in people suffering from metabolic syndrome. Legumes are rich in soluble fiber and thus lead to a feeling of fullness which eventually results in a low-calorie intake and weight reduction. (Read more- Benefits of black gram)
Red meat: Red meat is nutritious and is preferred by many. Around 3.5 ounces (100 gram) of red meat contains 2.7million grams (15% of the DV) of iron. Rich in protein, zinc and selenium, red meat also contains vitamin B complex. Researches show that people who eat red meat regularly are less likely to have iron deficiency. Red meat is the most readily available sources of heme iron and a beneficial food for anemic people.
Pumpkin seeds: Pumpkin seeds are tasty and portable. Around 1ounce (28 gram) of pumpkin seeds contain 2.5 milligram (14% of the DV) of iron and 40% of magnesium. Pumpkin seeds are a good source of vitamin K, zinc and manganese. They are one of the best sources of magnesium that reduces the risk of insulin resistance, diabetes and depression.
Turkish meat: Turkish meat is a rich source of iron and several B vitamins. The dark Turkish meat contains 8%of iron while the white Turkish meat contains only 0.7 milligram of iron. A serving of dark Turkish meat contains 32% of zinc and 57% of selenium. Consuming high protein rich food like Turkish meat increases the metabolic rate and makes one feel full. This helps to reduce weight.
Broccoli: Broccoli is incredibly nutritious. Around 1 cup (156 gram) of cooked broccoli contains1 milligram (6% of iron). Vitamin C present, I’m a broccoli helps the body to absorb iron efficiently. It also consists of flat, vitamin K and 5 grams of fiber. Broccoli is a member of the Crucifier family that includes cauliflower, brussels’ sprouts, banana and cabbage.
Dark chocolate: A study states that dark chocolate and cocoa powder contains a greater amount of antioxidants than Acai berries and blueberries. Dark chocolate reduces cholesterol that prevents the risk of hears attacks and stroke. All the chocolate is not exactly the same. Flavanols are the compounds that are responsible for the benefits of dark chocolate. The flavanol content is much more dark chocolate than milk chocolate.
Fish: Fish is packed with nutrients and certain varieties of fish like tuna contain high levels of iron. Around 3 ounces of canned tuna contains 1.4 milligram (8%) of iron. Fish consists of omega 3 fatty acids that are healthy fat beneficial for the health. Omega 3 fatty acids nourish the brain, enhances immunity and supports growth and development of the body. Fish is also rich in niacin, selenium and vitamin B12. (Read more- Benefits of fish)