Iron is one of the essential minerals for the blood production. Blood carries oxygen for transporting several nutrients across the body. Hence, an adequate amount of iron is essential for the healthy RBC formation. Too much of iron can interfere with your metabolism, lead to production of damaging free radicals etc. whereas lack of iron can lead to conditions such as anemia and in severe cases it can lead to organ failure.
You can get good doses of iron from your diet. All you need to do is to choose those foods that contain great amounts of iron to meet your daily requirement.
Below Is The List Of The Top 13 Foods That Are Rich In Iron:
One ounce or a handful of pumpkin seeds contains around 1mg of iron which is approximately 5% of DV. To reap the best out of them, eat raw pumpkin seeds, but you can also get a good dose of iron by roasting them for not more than 10 minutes. The iron content you can get from one ounce of pumpkin seeds is 0.9mg.
They are one of the healthy non-vegetarian sources of iron. Bivalve mollusks varieties such as oysters, clams etc. contain vitamin B12, iron, and zinc. The iron content you can get from one medium serving of oysters is around 3-5mg.
They are loaded with antioxidants and other nutrients such as potassium, manganese, iron etc. Consuming them on a daily basis helps in preventing iron-deficiency, fatigue etc. The iron content you can get from a half cup of Brussels sprouts is 0.9mg.
Lentils are packed with healthy doses of nutrients such as iron, essential amino acids, and protein. They are often added to the soups, stew etc. The iron content you can get from a cup of boiled lentils is 6.6mg.
Soybeans are a great source of protein, fiber, saturated fats, and nutrients such as iron. They are versatile. The iron content you can get from a cup of boiled soybeans is 8.8mg.
Sun-dried tomatoes contain a healthy dose of iron content. One cup of sun-dried tomatoes can meet 30% of your daily iron requirement. You can use them in your salads, sandwiches etc. to get the required amounts of iron. Tomatoes also contain lycopene that help combat cancer, vitamin C, and other nutrients as well that are beneficial for your health. The iron content you can get from a cup of sun-dried tomatoes is 4.9mg.
Did you know that dark chocolate has a great dose of iron? This is a sweet food source that contains iron and must be eaten in moderate quantity. The iron content you can get from a 100gm serving of dark chocolate is 6.3mg.
Spinach is a superfood that has a bunch of nutrients. Cooked spinach contains great doses of iron and a healthy amount of vitamin C. The iron content you can get in a cup of cooked spinach is 6.4mg.
Sunflower seeds are loaded with vitamin E and other vital nutrients such as iron. One cup of sunflower seeds can meet half of your daily iron requirement. It is a tasty snack and can be added to your salads. The iron content you can get from a cup of sunflower seeds is 7.4mg.
Raisins are nutrient-rich foods similar to the other dried fruits and contain huge doses of iron. You can eat a handful of raisins or added them to your desserts, smoothies, salads, yogurt etc. To reap the best out of it, include it along with other vitamin C-rich foods so that it would be easier for the body to absorb the iron available in the raisins. The iron content you can get from a half cup of raisins is 1.6mg.
Pinto beans have heaps of nutrients and iron is one among them. In fact, consuming a cup of pinto beans (boiled) can meet 21% DV of iron. The iron content you can get from a cup of pinto beans (boiled) is 3.6mg.
Tofu is a nutrient-dense food and contains great amounts of iron as well. It has a bland taste. However, you can add your favorite spices and herbs to improve its taste besides getting a good dose of iron. The iron content you can get in half a cup of tofu is 3.4mg.
They are one of the healthiest and nutritious bean varieties having a good dose of nutrients such as iron. They need to be cooked and a cup of lima beans can meet 25% DV of your iron requirement. The iron content you can get from a cup of lima beans is 4.5gm.