25 Foods High in Iron
In contrast to other minerals such as zinc, iron is abundant on earth and an essential part of living organisms. From ancient times it was recognized that this mineral plays an integralpart in the balance between health and disease, but it was not until 1932 that science gave convincing proof that iron was needed to create hemoglobin and promote the normal function of red blood cells. As such, iron is vital for the formation of blood, and one of the leading diseases resulting from iron deficiency is anemia, an insufficient amount of hemoglobin in the blood.
Hemoglobin is the protein responsible for transporting oxygen from the lungs to the rest of the body, and this is why iron is essential to keep our muscles and brain oxygenated and functioning at their best. Infants receive iron from breast milk, but between 1 and 6 years old and during adolescence the body increases the demands of iron, which is why many breakfast cerealsare enriched with iron and other vitamins and minerals. We have an innate iron storage that is lost in stools, urine, through the skin, during menopause, and other body processes. Taking this into consideration, an adult male should replenish his iron storage with an additional 8 mg of iron that should come from the diet. The daily iron requirements may increase up to 27 mg a day in pregnancy, with a tolerable upper limit of 45 mg per day. Here we have gathered and will present to you the most relevant foods to increase your daily iron intake.
- Beef and lamb spleen
It is probably the type of meat with the highest amount in iron. This is because the spleen is an organ in which blood is filtered and repaired. A portion of 3 oz. of beef spleen holds 33.46 mg of iron, and the same piece of lamb spleen has 32.8 mg of iron.
- Spirulina
It is a blue-green alga known and used by the Aztecs and now regarded as a superfood for vegetarians. It is the one plant food with the highest iron content. One cup of dried spirulina has up to 31.9 mg of iron.
- Soybeans
Among plant foods, soybeans is one of the highest sources of nonheme iron for humans. It is a good source of nutritional iron, especially in pregnant women with deficiency. One cup of soybeans provides up to 29.2 mg of iron.
- Goose liver
Liver is another good source of iron, and one of the varieties with the most content is goose liver. One liver weighing 94 mg holds 28.7 mg of iron.
- Winged beans
They are also known as Goa, Manila, or Dragon bean, native from New Guinea, but also grown in moist regions in the south of the USA. One cup with 182 mg has 24.46 mg of iron.
- Sesame seeds
They are an excellent addition to homemade bread, cookies, or muffins. You can use them as a seasoning, to add flavor to steamed broccoli, or combined with rice vinegar, garlic and soy sauce for salads. One full cup (144 mg) of sesame seeds have 20.9 mg of iron.
- Kidney beans
They have a high fiber content that prevents rapid increases in blood sugar levels, and also have theright amount of proteins and minerals. 1 cup of 184 mg contains up to 17.2 mg of iron.
- Natto
It is a soy derivate, resulting from the fermentation of soybeans, and traditional from the Japanese cuisine. One cup with 175 mg has 15.05 mg of iron.
- Amaranth grain
It is a pseudo-cereal grain with a similar nutritional value compared with wheat and oats. One cup of uncooked amaranth grain weighing 193 mg has 14.69 mg of iron.
- Lentils
They are legumes with oval form, minimal and with very high nutritional values including B vitamins, fibers, and iron. 1 cup of raw lentils contains 14.1 mg of iron.
- Clam
It is a type of mollusk with shells used in North America and almost worldwide. Clam can be eaten raw or cooked in various ways. 3 oz. or 85 grams of cookedclamhas 11.8 mg of iron.
- Pumpkin seeds
They are one of the best sources of iron in a plant-based diet. They can be consumed in various ways, and are especially used in Mexico. 1 cup of pumpkin seeds holds 11.38 mg of iron.
- Enriched cereals and foods
Wheat flour and commercial cereals can be enriched with vitamins and minerals, iron among them. For instance, 1 cup of enriched wheat flour may contain around 10 mg of iron and breakfast cereals have a varied iron content depending on the brand.
- Green peas
They are quite small, but a great addition to your cuisine because it has impressive amounts of vitamins and minerals, as well as phytonutrients. 1 cup of peas weighing 197 mg contains 9.5 mg of iron.
- Spinach
They are a healthy option to increase your levels of iron, copper, magnesium, and other minerals as well as vitamins. It is a versatile food used as a primary food or in seasonings. One cup of spinach has 6.4 mg or iron.
- Swiss chard
It is a nutrient-rich food and a great vegetable with a significant amount of minerals in its leaves. 1 cup of Swiss chard provides up to 1.96 mg or iron.
- Cumin seeds
They are pretty small and provides a peppery flavor to chili and other foods. Only two tablespoons of cumin contain up to 2.7 mg of iron.
- Parsley
It is highly nutritious and available in almost any market. Parsley is a popular herb and a relative to celery. One cup of parsley provides 3.6 mg of iron.
- Turmeric
Used as an anti-inflammatory, to decrease cancer risk, to improve cognitive function, kidney function, and sugar balance, turmeric also has a high content of iron. 2 tablespoons of turmeric have 1.82 mg of iron.
- Beet greens
Beet greens are vivid leafy greens that come with beets, but instead of cutting them and throwing them away, you cook with them as well. 1 cup of beet greens has 2.7 mg of iron.
- Collard Greens
They are cheaper than many other cruciferous vegetables, and have an impressive amount of vitamins and minerals. 1 cup of collard greens contains 2.15 mg of iron.
- Bok choy
Also called Chinese cabbage, it is afamily of broccoli and cauliflower. To take advantage of all of its nutrients, we can cook it with minimal heat and minimal cooking duration. 1 cup of bok choy has 1.77 mg of iron.
- Asparagus
It should be preserved carefully and cooked with minimal heat and cooking duration to retain its nutrients. Asparagus is an impressive source of vitamin K and folate, and 1 cup contains 1.6 mg of iron as well.
- Mustard greens
Another type of cruciferous vegetable, mustard greens provides mainly vitamin A, C, and K, but also 1.2 mg of iron for 1 cup.
- Turnip Greens
They are rich in carotenoids, and one of the best sources of vitamin A. Turnip greens contains glucosinolates with known action against cancer, and 1 cup contains 1.15 mg of iron.
References:
- Abbaspour, N., Hurrell, R., &Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of research in medical sciences: the official journal of Isfahan University of Medical Sciences, 19(2), 164.
- All values were taken from USDA
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