Iron is an essential mineral that plays a vital role in the production of red blood cells. It is necessary for the transportation of oxygen throughout your body.
Without adequate iron levels, you may feel tired, weak and experience other symptoms like pale skin, shortness of breath, chest pain, etc. However, you can get enough iron by eating a well-balanced diet that includes foods rich in iron. Here is a list of some of the best foods for boosting iron.
1. Red Meat
Red meat, such as beef, lamb, and pork, is an excellent source of iron. It contains heme iron, which is more easily absorbed by your body than non-heme iron found in plant-based foods. A 100-gram serving of beef contains about 3.2 milligrams of iron.
However, it’s essential to eat red meat in moderation since it’s also high in saturated fats, which can increase your risk of heart disease and other health problems.
2. Poultry
Poultry, such as chicken and turkey, is another valuable source of heme iron. A 100-gram serving of chicken contains approximately 1.1 milligrams of iron. Besides, poultry is a leaner meat option than red meat and contains less saturated fat.
3. Seafood
Seafood is a great source of heme iron, especially shellfish like clams, oysters, and mussels.
A 100-gram serving of clams contains around 28 milligrams of iron, which is more than the recommended daily intake for most people! Other seafood, such as shrimp, tuna, and salmon, also contains some iron, although not as much as shellfish.
4. Beans/Lentils
Beans and lentils are rich in non-heme iron, which is not as easily absorbed by your body as heme iron but can still boost your iron levels. A 100-gram serving of lentils contains about 3.3 milligrams of iron.
Besides, beans and lentils are also high in fiber and protein, making them a healthy addition to your diet.
5. Nuts and Seeds
Nuts and seeds are another excellent source of non-heme iron. Some of the best options include pumpkin seeds, cashews, almonds, and sesame seeds.
A 30-gram serving of cashews contains around 1.6 milligrams of iron and can help you meet your daily iron requirements. Plus, nuts and seeds are also rich in healthy fats, protein, and fiber.
Related Article
Nutrition: Top 5 Iron-Rich Foods
6. Dried Fruits
Dried fruits, such as apricots, figs, and raisins, are also high in iron. A 30-gram serving of dried apricots contains around 0.9 milligrams of iron.
Dried fruits are also rich in other nutrients like fiber and potassium, making them a healthy snack option.
7. Leafy Greens
Leafy greens like spinach, kale, and collard greens are a good source of non-heme iron. A 100-gram serving of spinach contains approximately 2.7 milligrams of iron.
Besides, leafy greens are also rich in other nutrients like vitamin C, vitamin K, and folate.
8. Fortified Cereals
Fortified cereals are an excellent way to boost your iron intake, especially if you’re a vegetarian or vegan. Many cereals are fortified with iron, and a single serving can provide up to 18 milligrams of iron.
However, read the label carefully, as some cereals may contain added sugar and preservatives.
9. Tofu
Tofu is a great option for vegetarians and vegans looking to boost their iron intake. A 100-gram serving of tofu contains around 5.4 milligrams of iron. Plus, tofu is also rich in protein and low in fat, making it a healthy addition to your diet.
10. Dark Chocolate
Believe it or not, dark chocolate is also a good source of iron. A 30-gram serving of dark chocolate containing 70-85% cocoa solids can provide around 3.3 milligrams of iron.
However, eat dark chocolate in moderation, as it’s also high in calories and sugar.
In conclusion, eating a healthy, well-balanced diet that includes a variety of foods can help you meet your daily iron requirements.
While red meat, poultry, and seafood are excellent sources of heme iron, plant-based foods like beans, lentils, nuts, and seeds, along with leafy greens, dried fruits, fortified cereals, tofu, and even dark chocolate, can also provide you with enough iron to keep your body healthy and energized.
