Iron is an essential nutrient required by our body for several vital functions including the production of red blood cells that carries oxygen throughout the body.

The recommended daily intake of iron varies depending on several factors such as age and gender. It is essential to consume foods that are rich in iron to meet our daily requirement.

Why is Iron Important?

Iron plays a crucial role in the production of hemoglobin, a protein present in our red blood cells responsible for transporting oxygen throughout the body.

Iron also helps in enzyme production, a process that generates energy from food and supports a healthy immune system.

The Recommended Daily Intake of Iron

The recommended daily intake of iron varies based on several factors such as age, gender, and health status.

According to the National Institutes of Health, adult females between the age of 19 and 50 require 18 mg of iron per day, while males in the same age group require 8 mg per day. For women above the age of 51 and men above the age of 70, the daily iron requirement is 8 mg per day.

8 Foods That Exceed Our Daily Iron Requirement

1. Liver

Liver is high in iron, vitamin A, and other micronutrients. A 100-gram serving of liver contains approximately 6.5 mg of iron, exceeding the daily iron requirement for adult males.

However, it is advisable to consume liver in moderation as it is also high in vitamin A, and excessive consumption can lead to vitamin A toxicity.

2. Oysters

Oysters are a great source of iron and other essential minerals such as zinc and copper. One hundred grams of oysters can provide up to 28 mg of iron, exceeding the daily iron requirement for both men and women.

3. Spinach

Spinach is a great source of iron, and a 100-gram serving provides 3.6 mg of iron, which is approximately 20% of the daily iron requirement for women. Spinach is also a good source of vitamin C, which helps in the absorption of iron in the body.

4. Tofu

Tofu is a high protein food source that is also an excellent source of iron. A 100-gram serving of tofu contains approximately 5.4 mg of iron, which is almost 30% of the daily iron requirement for women over the age of 50.

Tofu is also low in fat and a good source of calcium and magnesium.

5. Lentils

Lentils are a type of legume that are high in iron, protein, and fiber. A 100-gram serving of cooked lentils contains approximately 3.3 mg of iron, which is almost 20% of the daily iron requirement for women over the age of 50.

Lentils are also a good source of folate and magnesium.

6. Dark Chocolate

Dark chocolate is a delicious source of iron that is high in flavonoids and antioxidants.

A 100-gram serving of dark chocolate with 70-85% cocoa content can provide up to 12 mg of iron, which is more than 60% of the daily iron requirement for men and women over the age of 50. However, it is important to consume dark chocolate in moderation as it is also high in calories and fat.

7. Beef

Beef is a high-quality protein source that is also an excellent source of iron. A 100-gram serving of cooked beef contains approximately 2.5 mg of iron, which is approximately 15% of the daily iron requirement for women over the age of 50.

Beef is also a great source of vitamin B-12, which is important for red blood cell production.

8. Pistachios

Pistachios are a tasty and convenient snack that is also high in iron and other essential nutrients. One hundred grams of pistachios contain approximately 7mg of iron, which is more than 35% of the daily iron requirement for women over the age of 50.

Pistachios are also a good source of protein, fiber, and healthy fats.

Conclusion

Iron is an essential nutrient that plays a crucial role in several vital functions of the body. Consuming iron-rich foods is essential to meet our daily iron requirement.

The eight foods mentioned above are some of the best dietary sources of iron that exceed the daily iron requirement for men and women of all age groups. Incorporating these foods into our diet can help us meet our daily iron intake and maintain optimal health.