5 Rich in Iron Foods

April 11, 2021 in in Food

If you have been told you are not getting enough iron, then you are not alone. Iron deficiency is common among people, especially women and children. Iron plays a significant role in the body; it is a crucial component of red blood cells that help transport oxygen around the body. Hence, deficiency in iron “anemia” results in lower oxygen transport, consequently developing symptoms like fatigue, chest pain, shortness of breath, cold hands and feet, dizziness, poor appetite, and the list goes on.
Here is a list of foods that can help you get your needs from this mineral.
1- Eggs, Red Meat and Liver
Those are the top sources of heme iron; every two eggs contain 1.68mg, and 114g of lean ground meat provides 2.63 mg. The organ meats like liver and giblets are also a good source of heme iron. Thus, 113 grams of chicken giblets contains 6.1 mg of iron, and 85g of cow’s liver has 15.2 mg of iron.
2- Oysters, Mussels, and Clams
Seafood comes with a generous amount of iron. 5 raw oysters contain 3.23 mg of iron; they are also a good source of zinc and B12. Meanwhile, 100g of mussels contain 6.7mg of this mineral.
3- Chickpeas
Although animal products are the best source of iron, choosing the right plant-based food will still help you meet your goals. Chickpeas provide 3.7mg of iron per cup. Therefore, they are a great addition to salads and pasta dishes. For a softer texture, hummus is an alternative you can go for. Adding lemon juice will increase its vitamin C content that helps the body more easily absorb the non-heme iron in the legumes.
4- Pumpkin seeds
One ounce of raw pumpkin seeds without shells has 2.7mg of iron. Therefore, add those seeds to the trail mix, bread, or muffin recipes or use them as a crunchy topping for yogurt, cereal, or salads.
5- Edamame
A cup of these raw green soybeans contains about 9mg of iron, making them an excellent source of this nutrient, aside from other nutrients like copper, manganese, and fiber. Include your edamame as a snack, steamed and sprinkled with a bit of salt, or add them to your pasta dishes.
Aim to keep your iron levels within range by getting enough of this mineral from your food. Having healthy meal plans ae with a variety of food would help you reach your goals. Lastly, if you have any symptoms of anemia, consult your doctor.
Reem Timani, Kcal Nutritionist

Written by Lauren Jacobsen, Nutrition Director

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