Health

20 Healthy Foods That Have a Great Source of Iron

December 09, 2021

What is Iron?

Iron is a mineral essential for the growth and development of the body. It is a core component of red blood cells. Iron plays a curial role in many processes performed in the body. For example, iron carries oxygen from our lungs throughout our bodies. Iron is a curial part of many enzymes and proteins required for body functions. Also, iron helps our muscles store and use oxygen. The right amount is necessary for our bodies.

Health Benefits of Iron

Iron has several health benefits, such as:

Boosts Hemoglobin: The synthesis of hemoglobin is the primary function of iron. It is a protein that carries oxygen from the lungs to other body parts.
Treats Anemia: Anemia is a medical condition characterized by low hemoglobin levels. Iron is effective in treating anemia as it induces the production of hemoglobin.
Reduces Fatigue: Iron may help reduce unexplained fatigue, affecting both men and women.
Improves Muscle Endurance: Iron helps to provide a sufficient amount of oxygen necessary for muscle contraction and endurance.
Improves Concentration: Iron can improve concentration and boost cognitive performance.
Reduces Bruising: Low iron may cause bruising because hemoglobin affects the production and function of platelets, which control blood clotting.
Boosts Immunity: Iron plays a crucial role in strengthening the immune system. It induces hemoglobin synthesis and provides oxygen to fight diseases and infections.
Restores Sleep: Research in 2015 shows a connection between low iron stores and sleep issues, including restless sleep, sleep apnea, and insomnia.

How Much Iron Do You Need?

Experts recommend the daily iron requirement depending on age, gender, and overall health.

For Males

8 mg for 9 to 13 years
11 mg for 14 to 18 years
8 mg for 19 years and older

For Females

8 mg for 9 to 13 year
15 mg for 14 to 18 years
18 mg for 19 to 50 years
8 mg for 51 years and older
27 mg during pregnancy
10 mg when lactating between 14 and 18 years of age
9 mg when lactating older than 19 years

For Children

7 mg for 1 to 3 years
10 mg for 4 to 8 years

For Infants

27 milligrams (mg) for 0 to 6 months
11 mg for 7 to 12 months

When Do You Need Iron Supplement?

There are certain conditions when you might need more iron. You can either get it from dietary sources or an iron supplement. The following may need iron supplements:

Pregnant women.
Young children and infants.
Women are experiencing heavy periods.
People with cancer.
People with heart failure.
Frequent blood donors.
People with gastrointestinal conditions, such as celiac disease, Crohn's disease, or ulcerative colitis.
People who have undergone gastric surgery.
Those who are taking iron-depleting medications to reduce stomach acid.
Those who do regular heavy exercises.
People follow a vegetarian or vegan diet.
Those who have blood disorders such as sickle cell anemia or thalassemia.
People with alcoholism.

Symptoms Of Iron Deficiency:

Low iron levels are usual in many subsets of the population. If left untreated, they may develop a more chronic condition known as iron deficiency anemia. If you have an iron deficiency, you may experience:

Difficulty concentrating.
A lack of energy.
Shortness of breath.
Pale skin.
More frequent periods of illness.
Low body temperature or often feeling cold.
Heart palpitations.
Hearing buzzing noises or ringing, hissing inside your head.
Difficulty in swallowing or sore tongue.
Changes in the way food tastes.
Non-food items such as ice or dirt crave, also known as pica.
Painful open sores in the corners of the mouth.
Spoon-shaped nails.
Hair loss.
An uncontrollable urge to move your legs.

Side Effects of Iron Overdose

The common side effects of iron supplements are upset stomach and constipation. The risk of iron overload in a diet is low in most healthy adults. But high iron supplements can cause nausea, vomiting, and stomach pains. Iron overdose cases are rare, leading to internal bleeding, seizure, coma, and death.

Foods Rich In Iron

Naturally, iron is present in many foods, such as:

Vegetables
Fruits
Lentils
Beans
Meat
Egg

High-iron foods are used to maintain the optimum level of iron. A high-iron food diet is a better way than iron supplements. Dietary iron is more convenient than iron supplements and reduces the risk of overdose. Here are the 20 iron-rich foods to meet your daily iron requirements.

1- Red Meat

Red meat packed with essential nutrients enhances red blood cell formation. About 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, making 15% of the daily value. Besides iron, red meat is also rich in protein, zinc, selenium, and several B vitamins. Researchers suggest that people who eat meat, poultry, and fish have low chances of iron deficiency.

Red meat is a potent and easily accessible source of heme iron. Your body absorbs most of the iron from heme sources naturally present in an animal-based iron-rich diet. Enjoy this satisfying food and reduce the risk of anemia.

2- Liver and Other Organs Meat

Organ meats include the liver, kidneys, brain, and heart. They are high in iron and other vital nutrients. About a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron or 36% of the daily value.

Also, the liver is rich in vitamin A, providing an impressive 1,049% of the daily value per 3.5-ounce serving. Organ meats have a wide array of nutrients like protein, B vitamins, copper, and selenium. Organ meats are also the best sources of choline. The substance is vital for improved brain and liver health.

3- Shellfish

Shellfish are a tasty and best-known source of dietary iron. All are high in iron, but clams, mussels, and oysters are also good sources. About a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, making 17% of the daily value. However, the iron content of clams may vary, and some types may contain much lower amounts. The shellfish contains iron in heme iron form. Heme iron is more absorbed in the body than the non-heme iron found in plant-based food.

4- Turkey

Turkey meat is a delicious and nutritious food and a good iron source. But dark turkey meat contains more iron than white turkey meat. About a 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, making 8% of the daily value. Also, the same amount of white turkey meat contains only 0.7 mg.

Dark turkey meat also packs high amounts of protein, B vitamins, and minerals. It contains 28 grams of protein, several B vitamins, and minerals per serving. It has 32% of the DV for zinc and 57% of the DV for selenium.

5- Fish

Fish's reputation as the healthiest food on earth has several potential health benefits. Certain species of fish are rich in iron, such as tuna. About a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, making 8% of the daily value.

Also, fish is the best source of omega-3 fatty acids known as heart-healthy fats. The omega-3 fatty acid has a wide array of health benefits. Omega-3 fatty acids may improve brain health, boost immune function, and support healthy growth and development. Examples of iron-rich fish are:

Tuna
Haddock
Mackerel
Sardines

6- Chickpeas

Chickpeas are famous among vegetarians known for their magical effects on weight loss. They are a powerhouse of nutrients and also rich in iron. One cup (about 198 grams) of cooked lentils contains 6.6 mg, making 37% of the daily value.

Adding more legumes to your diet may promote red blood cell formation. They are also high in folate, magnesium, potassium, and fiber. Chickpeas contain iron in plant-based non-heme form. Eating legumes with vitamin C-rich foods can maximize iron absorption, such as tomatoes, greens, or citrus fruits. Chickpeas contain very highly soluble fiber, which may aid weight loss. It reduce appetite and promote satiety.

7- Pumpkin Seeds

Pumpkin seeds can make a tasty, portable snack and a good source of dietary iron. One ounce (28 gram) of pumpkin seeds contains 2.5 mg of iron, making 14% of the daily value.

In addition, pumpkin seeds are loaded with vitamin K, zinc, and manganese. One ounce (28-gram) contains 40% of the daily value of magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression. You can maintain your optimal levels of iron while munching this crunchy snack.

8- Sesame Seeds

Sesame seeds have several potential health benefits and used in folk medicine since ancient times. Sesame seeds are rich in iron, copper, and vitamin B6, needed for blood cell formation and function. A 100g of sesame seeds contains a 14 mg amount of iron.

Sesame seeds offer several other essential nutrients, like copper, phosphorus, vitamin E, and zinc. An easy way to incorporate sesame seeds into your diet is to sprinkle them on a salad.

9- Lentils

Lentils are a plant-protein powerhouse that exhibits various health benefits. Lentils are the best source of iron and are popular with vegetarians. One cup (about 198 grams) of cooked lentils contains 6.6 mg, making 37% of the daily value.

Lentils are a budget-friendly staple packed with vitamins, minerals, protein, and fiber. Fiber is essential in lowering cholesterol and stabilizing blood sugar levels. Lentils are versatile and a great addition to everything from soups and salads to burgers and chili.

10- White Beans

White beans are a nutritional powerhouse and contain the richest iron content among all the beans. A one-cup serving contains 5.08mg of iron, making 36% of the daily value. Loaded with fiber and protein and is also a good source of several micronutrients, including folate, magnesium, and vitamin B6.

Moreover, white beans are high in copper, folate, and iron, which are necessary for producing hemoglobin. Enjoy white beans by adding them to salad, stews, soups, and pasta dishes.

11- Kidney Beans

Kidney beans are high in iron and the best source of plant-based protein. A serving of 100mg kidney beans contains 2 mg of iron, making 11% of the daily value. Like all legumes, kidney beans contain an iron inhibitor called phytic acid.

The phytic acid reduces the absorption of iron present in the kidney bean. However, some kitchen preparation strategies help reduce the phytic acid in kidney beans and unlock iron. Kidney beans are consumed with high vitamin C foods to enjoy the benefits of iron.

12- Black Beans

Boiled black beans are an excellent source of iron. A half-cup (about 86-gram) serving of cooked black beans provides around 1.8 grams of iron, making 10% of the daily value.

High vitamin C foods aid the absorption of non-heme iron. To increase iron absorption, consume black beans with healthy foods: like kale, bell peppers, broccoli, and cauliflower. Add beans to a salad, puree them into a dip to eat with raw veggies, or toss them into a stir-fry.

13- Quinoa

A popular grain is known as a pseudocereal and is high in iron. One cup (about 185 grams) of cooked quinoa provides 2.8 mg of iron, making 16% of the daily value. Quinoa is the best food for people with celiac disease or gluten intolerance.

Quinoa has a high percentage of protein than many other grains. Also, quinoa is packed with folate, magnesium, copper, and manganese. They are known for their antioxidant activity.

14- Cashews

This crunchy, salty snack is a rich source of iron. A one-ounce serving of cashews contains 2 mg of iron, making 11% of the daily value. They are low in sugar and rich in fiber, heart-healthy fats, and plant protein. Cashews contain plant-based sources of iron (non-heme iron).

They contain iron blockers that reduce the absorption of iron. Soak Cashews for a while, then dehydrate them to create a crunchy nut snack. Soaking will reduce the iron inhibitors moderately. Cashews are high in copper, magnesium, and manganese. These nutrients are necessary to boost energy, brain, immunity, and bone health.

15- Tofu

Tofu is popular soy-based food in some Asian countries and among vegetarians. A half-cup (about 126-gram) serving provides 3.4 mg of iron, making 19% of the daily value. Tofu is an excellent plant-based protein source, providing 22 grams per serving. Tofu is available in several forms: firm, soft, and silken. Grill or fry firm tofu may use as a meat substitute.

Tofu is also high in thiamine, calcium, magnesium, and selenium. Moreover, tofu contains unique compounds called isoflavones. Isoflavones are related to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms.

16- Fortified Breakfast Cereal

A bowl of breakfast can improve red blood cell production. Cereal comes under one of the most commonly fortified foods. A 1 cup (40 grams) of fortified breakfast cereal contains 40 mg of iron, making up 100% of the daily value. Also, fortified breakfast cereals are an excellent source of fiber. The dietary fiber may help relieve constipation and lower diabetes and heart disease risk.

Enjoy your cereal with high vitamin C foods to increase the iron absorption from fortified cereal. Add some sliced strawberries to the breakfast bowl, or enjoy your cereal with orange slices. Both strawberries and oranges are rich in vitamin C, which can help enhance iron absorption.

17- Spinach

Spinach is a low-calorie food with high health potential. It is a powerhouse of nutrients and an excellent source of iron. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, making 15% of the daily value. Although spinach has non-heme iron, which is not easily absorbed in the body.

But spinach is also rich in vitamin C, which significantly boosts iron absorption. Also loaded with antioxidants called carotenoids. Carotenoids help lower cancer risk, decrease inflammation, and improve ocular health.

18- Edamame

Edamame is a whole, immature soybean, sometimes referred to as vegetable-type soybeans. A cup of these raw green soybeans contains about 9 mg of iron, making a 10% daily value of iron. Edamame makes an excellent source of plant-based protein, fiber, vitamins, and minerals.

It contains copper, zinc, phosphorus, riboflavin, niacin, and vitamin K. They are super versatile and make a tasty addition to pasta dishes, or you can enjoy them as whole steamed and sprinkle with a pinch of sea salt.

19- Broccoli

Broccoli is an impressively nutritious and low-calorie food. Broccoli has a wide array of essential nutrients. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, making 6% of the daily value.

In addition, a serving of broccoli also packs 112% of the daily value for vitamin C, enhancing the body's iron absorption. Broccoli is also high in fiber, vitamin C, vitamin K, folate, and potassium. Broccoli reduces the risk of cancer and improves heart and eye health.

20- Dark Chocolate

Dark chocolate is irresistibly delicious and nutritious, loaded with fiber, iron, magnesium, copper, and manganese. One ounce (28-gram) serving contains 3.4 mg of iron, making 19% of the daily value. The small serving also packs 56% and 15% of the daily values for copper and magnesium.

Dark chocolate is a powerful source of antioxidants that reduce the risk of several diseases. Dark chocolate contains prebiotic fiber, which is beneficial for improved gut health. Enjoy dark chocolate as a whole, or try dark chocolate-covered strawberries, which provide a winning combination of iron and vitamin C to help iron absorption.