11 foods that are high in iron & why iron is important. When it comes to staying healthy, a balanced diet is one of the most important ways to make sure your body is receiving all the necessary forms of nutrition it needs to keep working efficiently. But with so many different vitamins, minerals and other nutrients that your body needs on a daily basis, it can be hard to keep track of them all. One important mineral that should never go overlooked in your daily diet is iron. Iron is an essential tool that helps your red blood cells carry oxygen throughout your body; it is so important, in fact, that a person lacking in their iron intake can often experience serious health complications as a result. Today, Bestie is going to tell you all about the importance of iron, as well as some of the best foods to incorporate into an iron-rich diet. #IronDeficiency #FoodsRichInIron #IronRichFoods
Timestamps:
1. Shellfish - 4:07
2. Spinach - 4:51
3. Organ Meats - 5:26
4. Legumes - 6:01
5. Red Meat - 6:36
6. Pumpkin Seeds - 7:13
7. Quinoa - 7:48
8. Turkey - 8:19
9. Broccoli - 8:43
10. Tofu - 9:19
11. Dark Chocolate - 9:49
Music:
Summary:
1. Shellfish
Have you ever heard of a "seafood" diet? Well if you haven't, the rules are simple; first you "see food"...and then you eat it! While all shellfish are a food source of iron, Spritzler points out that bivalve molluscs such as clams, oysters and mussels are an especially rich source of this essential mineral.
2. Spinach
Vegetarians and vegans, feel free to breathe a sigh of relief; if you were worried all of the entries on this list were going to be meat-based iron sourced, you should be pleased to know that there are a variety of options out there to meet the needs of any diet or set of preferences.
3. Organ Meats
Hey, what are you making that face for? Organ meats such as liver can be a highly nutritious addition to your diet, as well as rich source of iron. 100 grams of beef liver contains 6 and a half milligrams of iron, which is a little over a third of the recommended daily intake.
4. Legumes
Beans, lentils, peas, chickpeas, and soybeans all fall under the category of legumes. One cup of cooked lentils roughly the same amount of iron as 100 grams of liver, so you don't have to worry about missing out on iron if you're not much of a carnivore.
5. Red Meat
According to Spritzler, red meat if one of the most easily accessible sources of heme iron, making it one of the most important foods to consider for anyone who is prone to iron deficiencies and anemia. Studies have indicated that people who consume red meat, poultry deficiencies and anemia.
6. Pumpkin Seeds
While it may not be your go-to snack of choice, pumpkin seeds are both a tasty and nutritious food to take on the go, and also benefit from being a useful source of iron. 28 grams of pumpkin seeds contains 4.2 milligrams of iron, which is almost one-quarter of your recommended daily intake!
7. Quinoa
In addition to being a good meal of choice for people with an intolerance to gluten, quinoa is a pseudocereal that is unusually high in both protein and iron compared to most other grains: one cup of cooked quinoa will net you nearly 3 milligrams of iron, which is about 15 percent of your recommended daily intake.
8. Turkey
Looks like turkey isn't just for Thanksgiving and the holiday season anymore! Turkey, especially the dark meat, is an abundant source of iron: about 2.3 milligrams per 100-gram serving, or about 13 percent of your recommended daily intake.
9. Broccoli
There's a reason your parents always told you to eat your vegetables. 1 cup of cooked broccoli contains 1 milligram of iron, which might seem low compared to some of the other foods on this list, but is still a significant source for anyone struggling with an iron deficiency.
10. Tofu
A vegetarian's best friend, the soy-based food known as tofu is another great source of iron. Half a cup's worth of tofu will net you about 3.6 milligrams of iron, which is a little under one-fifth of your recommended daily intake, as well as thiamine, calcium, magnesium, and selenium.
11. Dark Chocolate
Hope you saved room for dessert! Last but not least on this list is dark chocolate, which is not only delicious but also surprisingly good for you. 1 ounce of dark chocolate contains 3.3 milligrams of iron, which is about 19 percent of your recommended daily intake.
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