Given the kind of lifestyles most of us lead, chances are we aren’t getting enough iron that is crucial for our bodies to grow and develop. Amongst other things, having an iron-rich diet helps keep anemia at bay, protects the body from infection, and helps the blood carry oxygen throughout the body.
Here are 12 available foods that are full of iron and can boost the nutritional value of one’s daily diet.
Spinach
About 100 gms of raw spinach contain 2.7 mg of iron. Rich in Vitamin C, this leafy vegetable’s non-heme iron content is effortlessly absorbed by the body. Consuming spinach can also help protect a person’s eyes from diseases thanks to its high antioxidant and carotenoid levels.
Shellfish
Delicious and consumed in a variety of ways one 100-gram serving of clams has about 3 mg of iron. Shellfish has heme-iron that is absorbed and rich as well as being rich in many other nutrients that may increase the good cholesterol levels in the blood.
Legumes
Beans, lentils, chickpeas, peas, soybeans, and more, are commonly consumed around the world. A cupful of lentils contains 6.6mg of iron. Legumes are an excellent source of iron folate, magnesium, and potassium and can even reduce inflammation in those with diabetes. High in soluble fiber, increase how full one feels and can even assist with weight loss.
Broccoli
Incredibly nutritious and easy to add to any number of dishes, one cup of cooked broccoli has 1 mg of iron, plenty of fiber, and Vitamwellin K. The same serving size also has 5 grams of fiber and vitamin K.
Red Meat
Ground beef is accessible, delicious and good for those with anemia. It offers 2.7 mg of iron, Vitamin B, zinc, selenium, and of course, protein.
Organ Meats
100gms of beef liver can contain 6.5 mg of iron. But organ meats are also rich in nutrients like selenium, vitamin A, and choline which are crucial to the brain and liver.
Pumpkin Seeds
These crunchy seeds make for a tasty snack. But more importantly, they provide 2.5 mg of iron per 28gm serving. Besides being great to help those with insulin resistance, diabetes, and depression, pumpkin seeds are also rich in magnesium.
