The 10 best foods very rich in iron
Iron is an essential mineral used to carry oxygen in all parts of the body. A slight lack of iron causes anemia (fatigue / weakness) and chronic lack can lead to organ failure. Conversely, too much iron leads to the production of harmful free radicals and interferes with metabolism, causing damage to organs such as heart and liver. The body is able to regulate iron absorption, so excess is rare and usually only occurs when people take supplements. Iron from natural food sources, such as those listed below, is considered healthy and safe. There are many good sources of iron to choose from, but here are some of the healthiest foods rich in iron.
With regard to iron-based foods, especially iron heme (the most easily absorbed form), the liver is certainly at the top of the list. If you suffer from any type of anemia – a clear sign of iron deficiency – it is probably the best food to eat because it contains iron as well as folate and vitamin B12. These are the three vitamins and minerals you need to overcome anemia naturally.
2) Red meat
Grass-fed beef is another incredible source of heme iron and many other key nutrients. It’s really one of our favorites when it comes to iron-rich foods. In addition to iron, grass-fed beef is also higher in vitamin A and E precursors, as well as anti-cancer antioxidants, compared to grain-fed beef.
3) Dark chocolate
When you buy high quality dark chocolate, you will not only satisfy your soft tongue – you also give your body a large dose of iron. All you need is a bar to satisfy nearly 20% of your daily iron requirements. Now it’s a healthy dessert option!
4) Black beans
Black beans are rich in iron, as well as protein and fiber. Black beans provide a “time-released” energy in the form of starches, which is actually an excellent source of carbohydrates for anyone with a form of insulin resistance (the blood-lowering hormone) like those who are pre-diabetics or who have diabetes.
Lentils are vegetables that have a really impressive amount of non-heme iron per serving. In addition to their nutrient supply, what is the benefit of including protected lentils in your diet regularly? They are really cheap and they are very versatile.
In terms of sardine nutrition, these small fish are probably best known for their high concentration of omega-3 fatty acids and vitamin D. They are also an important source of heme iron. It is easy to find canned sardines for a very affordable price in most shops. Try adding them to soup, salads and pasta dishes.
This green leaflet is rich in iron as well as many other essential nutrients. As one of the major vegetable sources of iron, spinach is delicious raw or cooked.
One of the highlights of grape nutrition is their significant iron content per serving, especially for a fruit. Other fruits constituting a great source of iron are prunes and figs. If you lack iron, it is wise to eat two to three parts per day of these iron-rich foods.
Other iron-rich nuts are pine nuts, hazelnuts, peanuts, almonds and pistachios. They are an incredible source of iron and more, it is quite easy to find and has very affordable prices. Nuts are a very reliable source of iron.
10) Other cereals rich in iron
Oatmeal, Barley, Rice, Bulgur, Buckwheat and Milk. Fortified cereals provide up to 140% DV of iron per cup. Check the nutritional values, and also pay attention to the high level of sugar in commercial cereals. Wheat from whole seeds can damage the absorption of iron supplements, while whole seeds are a good source of iron, they should not be consumed with iron supplements.