10 Healthy Foods That Are High in Iron
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 Daily Value (DV) is 18 mg.
Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.
Luckily, there are plenty of good food choices to help you meet your daily
A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.
Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.
Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.
One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.
One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.
Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.
Turkey provides 13% of the DV for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss
One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.
A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health.
A serving of canned tuna can provide about 8% of the DV for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.
Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.
Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.
However, most people are easily able to regulate the amount they absorb from food.
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