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11 Healthy Foods That Are Very High In Iron
Iron is a crucial component of haemoglobin, a substance in the red blood cells which carries oxygen from the lungs to various parts of the body. It is intrinsically involved in the process of blood production and also enables other important physiological functions. The deficiency of iron in the body can hamper the body’s normal functioning and even cause anaemia. It boosts the energy of the body and is especially recommended for pregnant women.
Let us have a look at the top 11 foods that must be a part of your diet owing to their high iron content.
Meat: Lean beef and other kinds of red meat like lamb, turkey, etc. are rich in iron, making it extremely nutritious for consumption. Even the various organs of the meat like liver, brain, and kidney are rich sources of iron.
Shellfish: Clams, oysters, and mussels are good sources of iron and a standard serving (100 grams) contains about 28 mg of iron. Shellfish possesses the heme iron which is easily absorbed by the body.
Leafy greens: Leafy greens such as broccoli, spinach are also among the best sources of iron-rich foods. Moreover, spinach contains Vitamin C which further boosts the process of iron absorption in the body.
Pumpkin seeds: Pumpkin seeds are a quality source of iron for the body. They provide close to 26% of the daily recommended intake of iron for the human body.
Baked potatoes: We all love to relish this excellent dish and now there is more reason to do so. Baked potatoes also fortify the body’s immunity level with its iron content.
Tofu: This soy-based food is an excellent option for vegetarians to get their required dosage of iron nutrition. It retains 19% of the daily recommended intake and is rich in protein too.
Legumes: Legumes such as beans, lentils, chickpeas, peas, and soybeans are other important sources of iron. Being rich in other minerals like potassium and magnesium, it also enhances weight loss.
Cereals and whole grains: Nothing can be more nourishing than beginning the day on the right note by having an iron-enriched breakfast in the form of cereals and milk.
Cashews: A handful of cashews can work wonders for the body. Moreover, it can be combined with a lot of dishes and become more appetizing.
Dark chocolate: Apart from being mouth-meltingly delicious, dark chocolate is extremely rich in iron, providing the body with 19% of the recommended daily intake. The higher the cocoa content, the more is the amount of iron in chocolates.
Quinoa: It is one of the few foods derived from plant, that is very rich in quality iron.
Iron is highly important for various vital functions of the body like gastrointestinal processes, the immune system and the regulation of body temperature. A shortage of it can lead to fatigue, heart palpitations, pale skin, and breathlessness. Thus we see that iron-rich foods are essential for a healthy state of body and mind.