{"id":80,"date":"2017-05-15T08:10:34","date_gmt":"2017-05-15T08:10:34","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=80"},"modified":"2021-09-03T12:18:30","modified_gmt":"2021-09-03T12:18:30","slug":"21-foods-high-iron","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-iron\/","title":{"rendered":"21 Foods High in Iron"},"content":{"rendered":"

\"\"You don\u2019t have to be Ironman to reap the benefits iron has to offer your health. Iron, from the Latin \u201cferrum\u201d (hence the Fe on the periodic table), is a crucial mineral required for proper body functioning. Unlike vitamins which are organic and can be broken down by heat, air, or acid, minerals like iron are inorganic and actually maintain their chemical structure even after being ingested.<\/p>\n

What does iron do exactly? It plays a major role in hemoglobin, the substance in your blood that helps circulate oxygen from your lungs to all the important places that need it – brain, muscles, heart, organs, and so on. Iron powers the production of oxygen-carrying red blood cells, and without enough, your body can lose energy and become fatigued. The amount of iron you need will vary by your sex, age, and for women, fertility. For example, men and postmenopausal women need 8 to 10 mg of iron a day, pregnant women should aim for at least 27 mg a day, and all other women 18 to 50 who are nursing or not pregnant need around 18 mg a day. Note, the percentages below are based on the 18 mg requirement for the larger demographic. Check out these 10 top picks for foods that will load you up with health-boosting iron:<\/p>\n

1. Spinach<\/h3>\n

This versatile dark leafy green can make its way into just about anything – salads, smoothies, dips, soups, you name it. Simply packed with iron, one 10 oz. package of raw spinach will contain almost 8 grams of iron, or 42% of your daily value. In addition to iron, spinach<\/a> boasts loads of Vitamins A and C, as well as bone-building calcium, muscle-protecting protein, fiber and Vitamin B-6. Low in fat and cholesterol while high in potassium and magnesium, spinach is a lower calorie vegetable that fuels a number of vital biochemical processes including blood oxygenation and muscle contraction.<\/p>\n

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\"\"2. Red Meat<\/h3>\n

If you\u2019re looking for an iron fix, break out the grille and throw on a steak! Even a 3 oz. serving of beef will contain around 2.5mg of iron, and lucky for you, it\u2019s the type of iron composed of heme molecules that your body more readily absorbs than other types of non-heme molecules (like those used to fortify multi-vitamins and cereals).<\/p>\n

Part of the reason red meat<\/a> gets a bad rap, however, is its tendency to contribute to heart disease. While the saturated fat of red meat was once thought to be the culprit, a 2013 study actually turned the finger on the L-carnitine content, an amino acid that was shown to cause atherosclerosis, or the buildup of plaques on artery walls. When in doubt, eat red meat in moderation.<\/p>\n

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\"\"3. Broccoli<\/h3>\n

Your favorite green cruciferous vegetables are about to get another confidence boost as they\u2019re touted for more of their nutritious super powers. Not only does 1 chopped cup of broccoli<\/a> offer you 3% of your daily recommended value of iron, but it\u2019s high Vitamin C content (135% of your daily recommended value) serves a special function.<\/p>\n

When consumed with high-iron foods, Vitamin C aids the body in more efficiently absorping dietary iron. In the raw, slow roasted for less than 15 minutes, or quick steamed is the best way to consume broccoli while retaining most of its nutritional value.<\/p>\n

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\"\"4. Dark Chocolate<\/h3>\n

Looking for another reason to head for the chocolate<\/a> aisle? Turns out your favorite sweet indulgence also serves as an iron boost. A 100g (3.5 oz.) bar of dark chocolate (the 70-85% cacao variety) generates over 65% of your recommended daily value of iron.<\/p>\n

What\u2019s even better is that dark chocolate also contains a significant amount of fiber, magnesium, copper, manganese, and cancer-fighting antioxidants. One 2006 study showed that flavanol-rich cocoa increased blood flow in the brain, leading some researchers to conclude dark chocolate\u2019s potential benefits on cardiovascular health.<\/p>\n

It\u2019s not all fun and games, however; dark chocolate contains high amounts of saturated fats and should be consumed in moderation.<\/p>\n

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\"\"5. Quinoa<\/h3>\n

Break out the ancient grains, it\u2019s quinoa time! One cup of cooked quinoa (pronounced KEEN-wah) generates about 15% of your recommended daily value of iron, over 2.75mg. Oftentimes mistaken for a grain but actually a seed which is consumed as a grain, quinoa is considered a superfood around the world.<\/p>\n

In addition to pumping you up with iron, quinoa offers quantifiable amounts of magnesium<\/a>, phosphorous, and surprisingly, protein. Add cooked quinoa to hearty salads or bean burgers, or mix with breadcrumbs and a binding agent to make pan fried quinoa \u2018meatballs.\u2019<\/p>\n

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\"\"6. Wild Fish<\/h3>\n

Looking for iron \u201cunder the sea\u201d? You\u2019re in luck, the ocean is chock-full of heme iron-rich fish like halibut, haddock, salmon, and tuna.<\/p>\n

Half of a fillet of wild salmon<\/a> alone will supply almost 10% of your daily recommended value of iron in addition to powering strong brain and muscle health with loads of Omega-3 fatty acids and protein.<\/p>\n

With almost as much iron, half a fillet of halibut also loads you up on 5x your daily recommended amount of Vitamin D and potent amounts of your B-6 and B-12 vitamins.<\/p>\n

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\"\"7. Baked Potato<\/h3>\n

Few foods serve as a canvas for delicious and colorful toppings quite like a baked potato. Surprisingly lacking any fat, sodium, or cholesterol, one medium baked potato does feed you 10% of your daily recommended value of iron, as well as over 25% of your recommended Vitamin B-6, potassium, and Vitamin C.<\/p>\n

Don\u2019t forget the punch of almost 4g of fiber it offers either.<\/p>\n

Dress your baked potato<\/a> up with nutritious toppings like whole fat greek yogurt, cheddar cheese, fresh herbs, beans, even chopped avocado. Many of the micronutrients of a baked potato are in the skin, so don\u2019t skimp when it comes to eating the whole thing – your body will thank you.<\/p>\n

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\"\"8. Pumpkin Seeds<\/h3>\n

Also known as pepitas, pumpkin seeds have been a fall favorite when it comes to crunchy, healthy super snacks. One ounce of pumpkin seeds<\/a> offers you about 4% of your daily recommended value of iron, in addition to 20% of your daily fiber, which aids with digestion too.<\/p>\n

A rich source of zinc as well, pumpkin seeds support a healthy immune system and prostate.<\/p>\n

To get the full health effects, pumpkin seeds are best eaten in the raw, dehydrated, or slowly roasted for 15 minutes. Top sweet and savory dishes, from salads to oatmeal, with delicious, nutritious pumpkin seeds.<\/p>\n

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\"\"9. Chicken Liver<\/h3>\n

Looking for iron in the meat section of the grocery store? Don\u2019t turn your nose up at organ meat. While high in cholesterol and therefore only recommended in moderation, organ meat like that of the liver of a chicken, offers 3.3mg of iron per ounce, almost 20% of your daily recommended value.<\/p>\n

Remarkable amounts of Vitamin A, B-12, riboflavin, selenium, protein and folate also make organ meat a smart choice for packing in extra nutritional value. Chicken<\/a> livers are typically transformed into pates, mousse, or pan fried with onions.<\/p>\n

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\"\"10. Cashews<\/h3>\n

Light, nutty, and slightly sweet cashews aren\u2019t just for holidays anymore. One ounce of cashews<\/a> alone affords you 10% of your daily recommended value of iron. And while it contains a relatively high fat content, 12 grams per ounce (18% of your daily recommended value), most of the fats are mono and polyunsaturated fats known to decrease LDL cholesterol and triglyceride levels.<\/p>\n

That\u2019s all medical talk for \u2018consuming cashews in moderation might help lower risk for heart disease.\u2019 Cashews are also a good source of protein and magnesium – magnesium serves as an electrolyte that aids many functions from metabolism to muscle contraction.<\/p>\n

\"\"11. Dried Thyme<\/h3>\n

It\u2019s time you got more of this in your diet! Thyme<\/a> is a herb that can be added to whatever you happen to be cooking and which will add nearly zero calories to your diet! Seeing as herbs can make any dish more delicious, that\u2019s already a big win.<\/p>\n

But did you know that many herbs and spices also pack a ton of nutritional punch and lots of health benefits?<\/p>\n

Turmeric can enhance brain plasticity, while cayenne pepper can increase your metabolism. And thyme can increase your iron count and give you 3.7mg per serving. It\u2019s also high in vitamin A and C.<\/p>\n

\"\"12. Blackstap Molasses<\/h3>\n

Healthy sweeteners are all the rage right now. And why not? We\u2019ve all heard just how bad sugar is for us but we still want our food nice and sweet.<\/p>\n

So why not use something else that will also have the happy benefit of providing us with lots of important nutrients?<\/p>\n

That\u2019s the story with blackstrap molasses<\/a> which contains a very impressive 3.5mg of iron per serving. It\u2019s also high in calcium.<\/p>\n

\"\"13. Lentils<\/h3>\n

Lentils<\/a> offer you lots of insoluble fibers. These are the type of fiber that can\u2019t be dissolved by fluids, meaning that they pass through the system whole.<\/p>\n

That might be a little daunting but it\u2019s actually a very good thing when it comes to your digestion and when it comes to your bowel movements.<\/p>\n

At the same time, lentils are also a great source of iron. Specifically, they offer up 3.3mg for every serving.<\/p>\n

\"\"14. Kidney Beans<\/h3>\n

Did you know that uncooked kidney beans could be toxic in high quantities? While that might sound concerning, the good news is that the way we buy kidney beans is usually already cooked and therefore safe!<\/p>\n

And in this form, kidney beans<\/a> are actually very good for us. Not only have they been shown to boost energy levels and lower the risk of heart disease but they also provide us with an awful lot of iron. A regular portion will get you an impressive 2.6mg. This is a great excuse to eat more chili-concane which \u2013 let\u2019s face it \u2013 is absolutely delicious.<\/p>\n

And it\u2019s not just a name \u2013 kidney beans actually are good for your kidneys as well!<\/p>\n

\"\"15. Black Beans<\/a><\/h3>\n

While we\u2019re on the subject of beans, let\u2019s take a look at the hearty black bean. Black beans aren\u2019t as popular as baked beans or as kidney beans but they\u2019re tasty when used correctly and they\u2019re very high in iron.<\/p>\n

You\u2019ll get 1.8mg of iron for a portion of black beans but what makes them especially exciting is that they also happen to be the very best source of something called molybdenum<\/a>.<\/p>\n

This is highly relevant, seeing as this mineral is actually crucial for iron utilization and the formation of necessary enzymes. In other words, you won\u2019t just have more iron in your diet, you\u2019ll also be able to use it more effectively!<\/p>\n

\"\"16. Tahini<\/h3>\n

Tahini<\/a> is a food that is made from ground sesame seeds. If you\u2019ve never tried it before, then rest assured that it\u2019s rather nice and is found in a lot of Middle Eastern dishes. I recommend seeking it out the next time you\u2019re eating out.<\/p>\n

And I\u2019m not suggesting this just because it\u2019s tasty. It also happens to be an excellent source of iron (due to the fact it is made from seeds) and on top of that will also provide you with a bunch of other nutritional benefits being high in vitamin B and calcium.<\/p>\n

\"\"17. Cereals<\/h3>\n

Cereals<\/a> are not natural foods and are all entirely different in terms of their nutritional value and taste. So, we can\u2019t immediately call this a \u2018high iron food\u2019. However, the reason that cereal makes this list is that cereals are often fortified with additional iron to make them healthier for kids.<\/p>\n

You can usually find this information on the back of the pack and sometimes you\u2019ll find its high in calcium and other benefits too. Just be sure to check what else is in here and how much sugar and calories there are in particular!<\/p>\n

\"\"18. Raisins<\/h3>\n

Actually, pretty much all dried fruits<\/a> happen to be high in iron! This is great news because dried fruits are very convenient to eat and will keep a lot longer than the regular counterparts.<\/p>\n

If you want to save yourself some money, then you can even invest in a food dehydrator and try drying out your own fruits!<\/p>\n

Raisins are also very sweet and tasty and you can add them to your diet by sprinkling them on your iron-fortified cereal!<\/p>\n

\"\"19. Peas<\/h3>\n

Peas are tiny, healthy and very easy to prepare if you want to add some more greens to your meals. The other goods news is that they also happen to be a great source of all kinds of important nutrients.<\/p>\n

They\u2019re high in fiber for starters \u2013 offering you 5g for every 100 grams \u2013 and they\u2019re also a source of vitamin K<\/a>, manganese, vitamin B6, B2, niacin and more. And yes they are of course also high in iron!<\/p>\n

\"\"20. Oats<\/h3>\n

Returning to the breakfast for a moment, another great choice if you want to enjoy the benefits of extra iron in your diet is oats. Oats<\/a> are complex carbs which are great at slowing the release of sugar to give you all-day energy.<\/p>\n

Not only that, but they\u2019re also low in calories and high in various nutrients. You\u2019ll get soluble fiber, zinc, copper and of course, iron as well.<\/p>\n

\"\"21. Salad Leaves<\/h3>\n

Salad leaves are also high in iron<\/a>, along with calcium and various other minerals. This is once again great news because it means that you can get extra nutrients in your diet without taking in too many extra calories.<\/p>\n

Actually, salads are one of the perfect foods for boosting your nutrient intake without increasing your calorie count too much. And if you\u2019re looking for a low-carb alternative to bread, then you can wrap your filling in some salad leaves instead of pressing it between two sheets of bread!
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