17 Rich Foods in Iron

17 Rich Foods in Iron

Iron is a naturally occurring metallic element found in rocks and soil. It is one of the most abundant elements in the Earth's crust, making up about 5% of its mass. Iron is also an essential mineral for all living organisms, playing a vital role in many important biological processes.

The Importance of Iron in the Human Body

In the human body, iron is a key component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without sufficient iron, the body cannot produce enough hemoglobin, resulting in a condition called iron deficiency anemia. Symptoms of iron deficiency anemia include fatigue, pale skin, shortness of breath, and dizziness.

Iron is also important for muscle function, brain health, and the immune system. It helps to regulate body temperature, produce energy, and transport nutrients throughout the body.

Sources of Iron

Iron can be obtained from both plant and animal sources. Heme iron, which is more easily absorbed by the body, is found in red meat, poultry, fish, and eggs. Non-heme iron is found in plant foods such as beans, lentils, leafy green vegetables, and iron-fortified cereals.

Recommended Daily Intake of Iron

The recommended daily intake (RDI) of iron for adults is 18 milligrams (mg) for men and 8 mg for women. However, pregnant women, nursing mothers, and children and adolescents may require more iron.

Health Benefits of Iron

In addition to its essential role in many biological processes, iron has also been linked to several health benefits. These include:

• Reduced risk of iron deficiency anemia
• Improved athletic performance
• Enhanced cognitive function
• Stronger immune system
• Reduced risk of some chronic diseases, such as heart disease and cancer

Iron Deficiency

Iron deficiency is one of the most common nutritional deficiencies in the world, affecting an estimated 2 billion people. It is more common in women, children, and people with certain medical conditions, such as celiac disease and Crohn's disease.

Symptoms of iron deficiency can range from mild to severe and may include:

If you are concerned that you may be iron deficient, talk to your doctor. They can check your iron levels with a blood test and recommend treatment if necessary.

Iron Overload

While iron deficiency is a common problem, iron overload can also be a health concern. Iron overload occurs when the body accumulates too much iron. This can be caused by a genetic disorder, such as hemochromatosis, or by taking high doses of iron supplements.

Symptoms of iron overload can include:

• Joint pain
• Fatigue
• Abdominal pain
• Heart problems
• Liver damage

If you are at risk of iron overload, talk to your doctor about getting regular iron level checks.

FOODS RICH IN IRON

Iron is a mineral that serves many important functions. Its vital function is to carry oxygen throughout your body as a part of red blood cells. Iron also helps to store oxygen in our muscles. Iron also contains many other proteins and enzymes. Your body needs the right amount of iron. The deficiency of iron leads to anemia. In today’s article, we will introduce 17 foods that are high in iron. 

1- Shellfish

This is the first item on our list of rich foods in Iron. Shellfish like sardines and anchovies are an excellent source of iron. Three ounces of anchovies contain 3 mg of iron while three ounces of sardines offer 4 mg of iron. Shellfish are also enriched with omega-3 fatty acids these unsaturated fats promote heart and brain health. Shellfish contain heme iron, which your body absorbs more easily than the non-heme iron that is found in plant sources.

2- Spinach

This is the second item on our list of rich foods in Iron. This is the first item on our list of rich foods in Iron. Spinach is a nutrient-rich food in a low-calorie package. About 3.5 ounces (100g) of raw spinach contain 2.7 mg of iron. Spinach is also enriched in vitamin C which significantly boosts iron absorption. Spinach is also rich in antioxidants that reduce the risks of cancer, reduce inflammation, reduce oxidative stress, reduce blood pressure, and protect your eyes from infections.

3- Legumes

This is the third item on our list of rich foods in Iron. Legumes are rich in nutrients. The most common types of legumes are lentils, chickpeas, beans, peanuts, and soybeans. Legumes are a great source of iron, especially for vegetarians. One cup (198g) of cooked lentils contains 6.6 mg of iron. Beans like black beans, navy beans, and kidney beans can easily fulfill your iron requirements. Half a cup (86g) of black beans provides 1.8 grams of iron.

Legumes are also excellent sources of magnesium, potassium, and folate, and can reduce weight. Beans and legumes reduce the risks of heart disease and inflammation in people with diabetes. To increase iron absorption consume legumes with high vitamin C foods such as tomatoes, greens, and citrus fruits.

4- Fish

This is the fourth item on our list of rich foods in Iron. Fish is a very nutritious food and its different varieties like tuna are rich in iron. 3 ounces (85 mg) servings of canned tuna give 1.4mg of iron. Fish also contains many other essential nutrients including niacin, omega-3 fatty acids, selenium, and vitamin B12. Besides tuna, many other fishes like mackerel, haddock, and sardines are a few examples of iron-rich foods.

5- Red meat

This is the 5th item on our list of rich foods in Iron. Red meat is rich in iron, protein, zinc, and several B vitamins. 3.5 ounce (100g) serving of ground beef gives 2.7mg of iron. Red meat is the most easily available source of heme iron especially for those people who are prone to anemia. Researches show that iron deficiency will be less in those people who consume red meat, poultry, and fish regularly.

6- Broccoli

This is the 6th item on our list of rich foods in Iron. Broccoli is an edible green plant and belongs to the cabbage family. Broccoli is a highly nutritious food. One cup (156 grams) of cooked servings of broccoli contains 1mg of iron. Broccoli is also packed with vitamin C which helps your body to absorb iron better. Broccoli is a low-calorie food that reduces the risks of cancer and boosts the immune system.

7- Tofu

This is the 7th item on our list of rich foods in Iron. Tofu is a soy-based food that is popular among vegetarians and in some Asian countries. Tofu is an excellent source of iron and several minerals including calcium, magnesium, and selenium. Half a cup of Tofu (126 g) serving gives 3.4mg of iron and also provides 22g of protein. Tofu also contains a unique compound called isoflavones which are associated with improving insulin sensitivity, reducing the risk of heart diseases, and giving relief from menopausal symptoms.

8- Nuts

This is the 8th item on our list of rich foods in Iron. Nuts are a good source of non-heme iron. Those people who want to increase their daily intake of iron should include nuts and seeds in their daily diet. Nuts like almonds, cashews, and pine nuts serve 1-1.6 mg iron per ounce. Nuts are also a good source of protein, fiber, good fats, vitamins, minerals, and several antioxidants. To get more benefits always use nuts in raw form roasting or blanching of nuts may damage their nutrients.

9- Mushrooms

This is the 9th item on our list of rich foods in Iron. Mushrooms are particularly rich in iron. One cooked cup of white mushrooms contains about 2.7mg of iron. Oyster mushrooms may offer twice the amount of iron whereas Portobello and shiitake mushrooms contain a very low quantity of iron. Mushrooms also contain B vitamins and a powerful antioxidant called selenium which supports the immune system and prevents the damage of cells and tissues.

10- Dark Chocolate

This is the 10th item on our list of rich foods in Iron. Dark chocolate is an incredibly delicious and nutritious food. One ounce (28g) serving of dark chocolate provides 3.5mg of iron which is enough to fulfill your daily requirements of iron. It also contains prebiotic fiber which nourishes friendly bacteria in your gut. Dark chocolate and cocoa powder have more antioxidant properties therefore the best way to consume 70% of cocoa powder is dark chocolate. Different studies show that chocolates have beneficial effects on cholesterol and may reduce the risks of heart attacks and strokes.

If you would like to know more about rich foods in Iron, you can check Here or watch this video in this regard:

11- Quinoa

This is the 11th item on our list of rich foods in Iron. Quinoa is a popular grain known as pseudo cereal. One cup (185 grams) of cooked quinoa serves 2.8mg of iron. Quinoa does not contain gluten which makes it a good choice for those people who have celiac disease or gluten intolerance. Quinoa is rich in protein, folate, magnesium, copper, and many other nutrients. Quinoa also has antioxidant properties that protect your cells from damage during metabolism and in response to stress.

12- turkey

This is the 12th item on our list of rich foods in Iron. Turkey meat is a nutritious and delicious food. It is also a good source of iron, especially dark turkey meat. 3.5 ounces (100g) of dark turkey meat provides 1.4mg of iron while the same amount of white turkey meat offers 0.7mg of iron. Dark turkey meat also provides 28g of protein per serving and minerals including 32% of zinc and 57% of selenium. Turkey meat is a high-protein food that helps you to reduce weight as high protein gives a feeling of fullness increases, metabolic rate, and prevents muscle loss.

13- Coconut milk

This is the 13th item on our list of rich foods in Iron. Coconut milk is the best alternative to cow’s milk. Coconut milk is a good source of iron. Half-cup (118ml) of coconut milk serves 3.8mg of iron. It is also an excellent source of several vitamins and minerals including magnesium, copper, and manganese. Coconut milk lowers blood pressure and cholesterol improves digestion and reduces fat.

14- Pumpkin seeds

This is the 14th item on our list of rich foods in Iron. Pumpkin seeds are a tasty and portable snack. One ounce (28g) servings of pumpkin seeds contain 2.5mg of iron. Pumpkin seeds are also a good source of vitamin K, zinc, and manganese. They are also a big source of magnesium which helps to reduce the risk of insulin resistance, diabetes, and depression.

15- Olives

Olives are technically a fruit and a good source of iron. 3.5 ounces (100g) of olives provide about 3.3mg of iron. Fresh olives are also a big source of fiber, fat-soluble vitamins A &, and good fats. Olive oils also provide several health benefits including a lower risk of heart disease.

16- Oats

Oats are a delicious way to add iron to your diet. A cooked cup of oats contains about 3.4 mg of iron. Oats also serve a good amount of plant protein, fiber, zinc, magnesium, and folate. Oats also contain a soluble fiber called beta-glucan which helps to promote gut health, gives feelings of fullness, and reduces cholesterol and blood sugar levels.

17- Mulberries

Mulberries are a type of fruit with a particular nutritional value. One cup of mulberries offers 2.6 mg of iron and also meets with an 85% quantity of vitamin C. Mulberries are also a big source of antioxidants as well, which gives protection against heart diseases, diabetes, and cancer.

Iron is an essential mineral that plays a vital role in many important biological processes. It is important to get enough iron from your diet to maintain good health. However, too much iron can also be harmful. If you are concerned about your iron levels, talk to your doctor.