Top 9 Iron-Rich Healthy Foods

Most of us are aware that iron is extremely important for our health. But, not everyone knows that our bodies cannot produce iron on their own. The only way to get enough iron in our bodies is to eat Iron-Rich Healthy Foods.

Iron Mineral Information

Iron is a part of hemoglobin in red blood cells and helps carry oxygen throughout our bodies. Foods high in iron are divided into two categories: heme and non-heme. Heme iron is found in animal products and is absorbed more efficiently by the body. Non-heme iron is found in plants and can be absorbed by having vitamin C-rich foods. [1]

Iron Mineral History

For thousands of years, people have known about and used iron. Ancient civilizations understood its importance for health and strength. The role of iron in our bodies evolved and led to current dietary recommendations and supplements to prevent deficiencies.

Since iron is so important for our health, here are the top 9 foods with iron that can help you maintain your iron levels and keep you healthy.

9 Iron-Rich Healthy Foods You Must Known

1. Shellfish

Shellfish, especially clams, oysters, and mussels, are excellent sources of haem iron. A 3.5-ounce of clams can provide you with up to 17% of the daily value (DV) for iron [3]. In addition to iron, shellfish also contain other nutrients like vitamin B12, omega-3 fatty acids, and protein, which make them an important part of the meal. Eating shellfish can also help increase heart-healthy HDL cholesterol levels [1].

2. Spinach

Spinach is famous in every household for being a healthy food. It is a powerhouse of nutrition with very few calories [1]. A 3.5-ounce serving of spinach offers 15% of the DV for iron [1]. But, as the spinach iron is non-haem, it isn’t absorbed as well as haem iron [1]. It is the vitamin C in spinach that improves iron absorption [3]. Spinach is also rich in antioxidants that can decrease inflammation in your body and protect it against diseases [3].

3. Legumes

Legumes like beans, lentils, chickpeas, peas, and soybeans are great for vegetarians needing more iron. One cup of cooked lentils contains 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and soluble fiber, which makes you feel full and supports healthy gut bacteria [3].

4. Pumpkin Seeds

Pumpkin seeds are a convenient snack that is full of nutrients. A 1-ounce serving contains 14% of the DV for iron. They are also rich in magnesium, which is important for reducing the risk of insulin resistance, diabetes, and depression. [3]

5. Quinoa

Quinoa is a gluten-free grain that provides 16% of the DV for iron per cooked cup. It’s higher in protein than many other grains and contains antioxidants such as folate, magnesium, and copper. Quinoa’s antioxidant activity helps protect cells from damage. [3]

6. Tofu

Tofu is a versatile soy-based food that is especially beneficial for vegetarians. A half-cup serving offers 19% of the DV for iron. It also provides protein, calcium, magnesium, and selenium. Tofu’s isoflavones have been linked to improved heart health and relief from menopausal symptoms. [3]

7. Bananas

There is also iron in bananas. A medium-sized banana has about 0.3 mg of iron. This tasty fruit also has a great amount of potassium and vitamin C, which improve heart health and immunity. They are great for a balanced diet because of their nutritional makeup. [2]

8. Eggs

Eggs are not only nutritious but there is a good amount of iron in eggs. One large egg offers around 0.9 mg of iron. They also have high-quality protein, vitamins A, D, E, and B12, and essential minerals like selenium and choline. All these nutrients improve muscle health and brain function. [2]

9. Dark Chocolate

Dark chocolate is a delicious treat that is surprisingly high in iron. A 1-ounce serving contains 19% of the DV for iron. It also has prebiotic fiber that supports gut health and antioxidants that may reduce the risk of heart attacks and strokes. Choose chocolate with at least 70% cocoa for maximum benefits. [3]

You can prevent iron deficiency and improve your health by including these nine Iron-Rich Healthy Foods. It is never too late to begin looking after your health.

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