Iron is important because it carries oxygen muscles need in order to burn fat.
If you don’t have enough iron in your body, your metabolism will slow and you won’t have a lot of energy.
Iron-rich foods include:
- Fortified cereals
- Lean meats
Iron should be received from real food in natural doses.
The most common nutrition deficiency is iron deficiency, which is the reason for anemia. Anemia is the results of low levels in red blood cells. Some common symptoms of anemia and iron deficiency include:
- Pale skin
- Reduced tolerance for exercise (strenuous activity)
The recommended dietary allowance for iron is eight milligrams for men who are 19 and older. Women, 19 and older, need around 18 to 27 milligrams – the higher range of the spectrum is for pregnant or lactating women.
- 1 16 Common High Iron Foods
- 1.1 1 – Beef
- 1.2 2 – Blackstrap Molasses
- 1.3 3 – Cereal
- 1.4 4 – Dark Chocolate
- 1.5 5 – Dark, Leafy Green Vegetables
- 1.6 6 – Dried Fruit
- 1.7 7 – Giblets, Liver, and Others
- 1.8 8 – Lentils
- 1.9 9 – Mollusks
- 1.10 10 – Nuts
- 1.11 11 – Pate
- 1.12 12 – Potatoes
- 1.13 13 – Pumpkin Seeds
- 1.14 14 – Soybeans
- 1.15 15 – White Beans
- 1.16 16 – White Rice
16 Common High Iron Foods
1 – Beef
A single serving of beef includes 2.5-3mg of iron. Beef includes the preferred source of iron: heme-iron. This form of iron is easier for the body to absorb. Lean, non-fatty cuts of meat have a higher concentration of iron. Use ground beef with minimal fat content or cut away excess fat on roasts or steaks before cooking.
2 – Blackstrap Molasses
Blackstrap molasses has 3.5 mg of iron in every tablespoon, along with 172mg of calcium, nearly 500 mg of potassium and 10 percent of the necessary amount of magnesium.
3 – Cereal
There are many breakfast cereals that have been fortified with a good dose of iron including:
- Bran flakes
- Corn flakes
- Wheat flakes
Cold cereals can give you from 1.8 to 21.1 milligrams of iron. However, hot cereals tend to have much less iron in them. Read labels. Fortified, ready-to-eat cereals have a good amount of vitamins, fiber and calcium.
4 – Dark Chocolate
Dark chocolate includes a satisfying amount of iron. A regular candy bar contains 6% of the DV of iron. But, a more concentrated piece of dark chocolate has 28% of the daily value (DV) or 5mg of iron.
5 – Dark, Leafy Green Vegetables
Turnip greens, Swiss chard and spinach include a high concentration of iron.
- 1 c. cooked spinach – 6 mg
- 1 c. cooked Swiss chard – 3.96 mg
- 1 c. cooked turnip greens – 1.15 mg
Spinach also includes a lot of potassium, calcium, and vitamin A to help strengthen the muscles.
6 – Dried Fruit
There are all kinds of dried fruits that are a good source of fiber-rich and can ensure regularity:
- 1/2 c. dried peaches – 4.8 mg
- 1/2 c. prunes – 3.8mg
- 1/2 c. dried apricots – 3.6mg
- 1/2 c. raisins – 2.6mg
7 – Giblets, Liver, and Others
The liver is loaded with blood, which makes it have a high amount of iron. Giblets and liver, in three-ounce servings, can provide up to 10 milligrams of iron and have a calorie range of 134 to 235 calories. One chicken liver has close to six milligrams of iron while one fried beef liver slice can give you five milligrams of iron, roughly 28 percent of the daily value.
8 – Lentils
Lentils are extremely nutritious with a 1/2 cup of them giving the body more than three milligrams of iron along with 115 calories. Lentils are iron foods high in vitamin A, fiber and protein. Lentils are useful in dishes or as a side.
9 – Mollusks
10 claims have more than 25 milligrams of iron, which is 147 percent of the daily value. Clams are also an ideal source of Vitamin B12 and potassium. A medium-sized oyster has about 2.3 milligrams of iron, so 10 oysters have 23 milligrams of iron. Octopus has a little over eight milligrams of iron in three-ounces. This provides your body with 45 percent of its daily value. The superfood oyster is also loaded with vitamin B12.
10 – Nuts
11 – Pate
Liver is extremely high in iron, and this is the basic foundation for most pate recipes.
- Goose liver (4-oz serving) – 30mg
- Beef liver (4-oz) – 6.5mg
- Chicken liver (4-oz) – 10mg
Liver is also rich in zinc, vitamin B12, riboflavin and vitamin A.
12 – Potatoes
Potato is one of the available iron foods and offers 2.8mg per medium-size potato. Beyond the iron intake, potatoes are a great source of dietary fiber and vitamin B6, high in vitamin C and potassium, and cholesterol and fat-free.
13 – Pumpkin Seeds
142 pumpkin seeds will have more than 23 percent of the recommended daily amount. An ounce of roasted squash and pumpkin seeds has nearly 150 calories and more than four milligrams of iron.
14 – Soybeans
Eat more iron foods by introducing soybeans to the diet. 4.4 milligrams of iron as well as 149 calories can be found in 1/2 cup of cooked soybeans.
15 – White Beans
All dried beans have iron in them, but it’s the white beans that give the body nearly four milligrams of iron in half a cup. White beans are considered a true superfood because it’s also loaded with potassium, which is a mineral that ensures your electrolytes stay in check and keeps muscle cramps from happening.
16 – White Rice
White rice is another of the iron food sources. A 1/2 cup includes 3.97mg of iron.