Top 10 Iron-Rich Foods

If you’re looking to boost your iron intake, look no further than these foods. You can get an incredible amount of this mineral from cooked lentils, which contain 6.59 mg of iron per cup and also provide 15.6 grams of fiber. Not only are lentils high in iron, but they also contain fiber, which may help stabilize blood sugar levels and lower cholesterol. According to the Harvard T.H. Chan School of Public Health, you can get enough iron from lentils by adding them to your daily diet.

Cannellini beans

Although cannellini beans are not the healthiest option for your daily diet, they are a good source of many important nutrients. Among them are fiber and protein. Additionally, these beans are inexpensive and versatile, making them a great addition to any meal. Read on to learn about the various ways you can use these beans to improve your health. You can enjoy these beans in various recipes, and they are very low in fat and calories.

Eggs

There are many advantages of eating iron-rich eggs, and there are several ways to do it. For starters, adding iron-rich fodder to chickens’ diets can improve egg laying performance. Eggs that are rich in iron are usually green-shelled and contain 80 to 160 milligrams of iron per kilogram. To achieve the right balance, feed for chickens with a high iron content should consist of 60% corn, 20% dregs of beans, and 5% of stone flour and premix.

Fish

Fish and shellfish are excellent sources of iron, a mineral found mostly in red blood cells. It is essential for the health and formation of these cells, and a diet high in fish contains plenty of iron. The iron in fish is heme iron, which is easier to absorb by the body than non-heme iron. The list below includes some of the top sources of iron. Here is a breakdown of the different types of fish, as well as the nutritional content of each.

Oysters

Oysters are a delicious and healthy way to get your daily dose of iron. A serving of three oysters contains 7.8 milligrams of heme iron, which is 44 percent of the DV for women under 50. Oysters are also an excellent source of calcium, phosphorus, zinc, and omega-3 fatty acids. You can consume up to 12 ounces of oysters per week. Just be sure to avoid raw oysters, as they can be contaminated with bacteria, which can lead to food poisoning.

Sesame seeds

Tofu, sesame seeds, and lentils are excellent sources of iron. One cup of tofu has 8.8 mg of iron, about 49% of your RDI, and half an ounce of sesame seeds contains 1.6 mg. Soy products also provide other nutrients like calcium, magnesium, and omega-3 fatty acids. Sesame seeds are also rich in fiber.

Pumpkin seeds

Raw pumpkin seeds, also known as pepitas, contain plenty of iron. Add them to homemade trail mix, muffins, cereal, and salads for a rich source of iron. Just one ounce contains 4.2 mg of iron, which is about 23% of your daily value. Quinoa is another source of iron. One cup of cooked quinoa provides 2.8 mg of iron, or 16% of the DV for iron.

Flaxseeds

One of the best sources of iron is flaxseed, a seed that is highly nutritious for the body. It is also a good source of protein, with the majority of the seed’s protein being concentrated in the cotyledons. It is comparable in nutritional value to soya protein and contains high levels of arginine and aspartic acid. Flaxseed is also high in cysteine and methionine, which improve antioxidant levels and may reduce the risk of cancer.