High Iron Foods: Boost Your Iron Intake for a Healthier You
Iron is a crucial mineral that our body needs to function properly. It is responsible for carrying oxygen to our body’s tissues and muscles, among other essential functions. However, iron deficiency is a common problem, particularly among women and vegetarians. Fortunately, there are many iron-rich foods that you can incorporate into your diet to address this problem. Here are some of the best high iron foods to help you boost your iron intake.
Organ Meats: Highly Rich in Iron
Organ meats, such as beef liver, kidneys, and heart, are highly rich in iron. A 3-ounce serving of cooked beef liver provides 5.2 milligrams of iron, which is over 29% of the Daily Value (DV). Organ meats are also high in protein and other essential micronutrients like B vitamins, zinc, copper, and manganese.
Tofu: A Nutritious Iron-Rich Food for Vegetarians and Vegans
Tofu is a popular food among vegetarians and vegans as it is a nutritious and iron-rich food. One-fourth of a block of tofu contains nearly 3.4 milligrams of iron, or about 19% of the DV. It is also a great source of protein and soy isoflavones, which have been studied extensively for their potential to increase bone density, stabilize blood sugar levels, and reduce the risk of breast cancer.
Shellfish: A Seafood Rich in Iron
Shellfish like shrimp, clams, scallops, and oysters are also high in iron. For instance, a 3-ounce serving of cooked oysters provides 7.8 milligrams of iron, which is over 43% of the DV. Oysters are also a great source of zinc, which is essential for immune function and wound healing.
Spinach: A Leafy Green Packed with Iron and Nutrients
Spinach is a leafy green vegetable that is incredibly nutritious. Besides providing a hearty dose of fiber, calcium, and vitamin A, each cup of cooked spinach also provides 6.4 milligrams of iron, which is over 35% of the DV. Plus, spinach also contains a small amount of vitamin C, which can help increase the absorption of iron in the body.
Red Meat: A Great Source of Iron
Red meat like beef, pork, and lamb, is a great source of iron. A 3-ounce serving of cooked ground beef contains 2.2 milligrams of iron, which is about 12% of the DV. Red meat is also high in protein and other important nutrients like vitamin B12, which is essential for healthy nerve and blood cells.
Dark Chocolate: A Treat That Helps Increase Iron Intake
Dark chocolate is not just a delicious treat, but it can also help bump up your iron intake. A 1-ounce serving provides 2.3 milligrams of iron, which is nearly 13% of the DV. Dark chocolate also comes with antioxidants and may help ease inflammation and support blood sugar management when enjoyed in moderation.
Poultry: A Source of Heme Iron
Poultry like chicken and turkey are excellent sources of heme iron, which is more readily absorbed than non-heme iron. A 3-ounce serving of cooked ground turkey contains almost 1.3 milligrams of iron, which is about 7% of the DV. Turkey is also a good source of protein and micronutrients like vitamin B6, which is important for neurological function.
Cashews: A Nutritious Nut High in Iron
With nearly 1.9 milligrams of iron in each ounce, or about 10% of the DV, cashews can help boost your iron intake on a plant-based diet. Besides iron, they are also high in protein, fiber, and heart-healthy monounsaturated fats.
Conclusion
Iron is a vital mineral that our body needs to function correctly. Its deficiency can cause several health problems. However, incorporating iron-rich foods into your diet can help you meet your body’s iron requirement. Whether you are a vegetarian or a meat-eater, there are many whole foods you can eat to boost your iron intake. Include these high iron foods in your diet and experience the health benefits that come with it.
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