Iron is an essential mineral that serves several important functions.
One of these is to transport oxygen around the body as a part of red blood cells, specifically in the form of hemoglobin.
Needless to say, it’s an essential nutrient that you should get from food.
A slight deficiency in iron can cause fatigue while a chronic deficiency can result in organ failure.
While there are tons of iron supplements these days, the safest way to get enough iron is through natural food sources, something that we will be tackling next, so make sure to keep watching.
Here are five healthy foods that will help you reach your daily iron needs.
1. Spinach
Spinach has very few calories yet is packed with health benefits.
Around 100 grams of raw spinach already contains 2.7 mg of iron–that’s 15% of the DV.
While the iron in spinach is non-heme iron, the kind that isn’t easy to absorb, spinach also has high vitamin C content.
Vitamin C is extremely helpful in iron absorption.
Moreover, spinach carries antioxidants called carotenoids that may minimize the risk of cancer and protect your eyes from disease.
2. Liver and other organ meats
Organ meats are immensely nutritious.
They may seem unpleasant to eat, but they’re all high in iron including liver, brain, heart, and kidneys.
Additionally, organ meats are laden with protein and vitamin B, copper, and selenium.
Liver, in particular, is high in vitamin A.
What’s more, organ meats are some of the best sources of choline, an essential nutrient for the liver and brain health.
It’s also something that many people don’t get enough of, despite its amazing benefits.
3. Red meat
Meat lovers, rejoice! Finally, some food you’d gladly eat.
Red meat like ground beef is rich in iron, packing 2.7 mg of iron for every 100-gram serving.
Apart from iron, meat also has high levels of content, zinc, selenium, and multiple B vitamins.
According to research, people who regularly eat meat, fish, and poultry are less likely to have an iron deficiency.
4. Legumes
Legumes like beans, peas, lentils, soybeans, and chickpeas are filled with nutrients.
They’re also rich in iron, making them perfect for vegetarians.
Some types of beans like navy beans, black beans, and kidney beans are all great at upping your iron intake.
Besides, legumes are also loaded with folate, potassium, and magnesium.
Studies have even revealed that legumes can reduce inflammation for diabetic people.
Turkey
Turkey meat is delicious, not to mention healthy.
Dark turkey meat, in particular, is rich in iron.
A 100-gram portion of dark turkey meat carries 1.4 mg of iron.
Meanwhile, a 100-gram of white turkey meat has 0.7 mg of iron.
Dark turkey meat also contains an amazing 28 grams of protein per serving and several B vitamins and minerals.
Not only does it help you increase your iron intake, but it can also aid in weight loss since it’s a high-protein food.
Is any of those foods your favorite?
Or perhaps you’re not too fond of some of them?
Those are just 5 of the many iron-rich foods.
If you know some we haven’t mentioned, comment below.
