Iron-rich foods are important for a healthy lifestyle. They help the body carry oxygen, support metabolism, and boost the immune system. You can get iron naturally from foods like red meat, poultry, seafood, beans, lentils, and leafy green vegetables. Or, you can take iron supplements.
If you think it’s good to omit some iron from your diet, you might want to think twice. A deficiency can impair cognitive function, lower energy levels, lessen memory recall, and do other things.
A new study finds that iron-rich foods may prevent heart disease and improve attention and cognitive function. Regardless of age, everyone should take iron deficiency seriously, as it is the most widespread nutritional problem in the world.
Iron deficiency anemia in older people can weaken muscles and double the chance of death. This is especially true for women. This is a large rise, and these factors should be professionally evaluated.
A diet high in the nutrient is crucial due to the serious hazards associated with iron deficiency. We’ve collected a list of iron-rich foods that can satisfy different nutritional needs while naturally raising your iron from day one to help you discover more about the best foods for iron.
Experts’ Picks for the Best Iron-Rich Foods
Oysters
Oysters go beyond being a delicacy; they are a nutritional powerhouse, providing omega-3s, zinc, protein, and iron. 6 oysters provide 44% of daily iron needs, easily absorbed by the body.
In addition to being high in iron, oysters also promote heart health and lessen inflammation. According to Good Housekeeping, oysters are one of the finest iron-rich foods since “just three ounces of oysters contain eight mg of iron.” Also suggested is to “Add some lemon juice to them for flavor and vitamin C, which will help the iron absorb more readily.”
Oysters are a sustainable, nutritious, and leaner alternative to animal-derived foods for iron absorption, providing a leaner and healthier alternative to plant-derived foods.
Liver of beef
Beef liver has over twice the iron saturation of oysters, with “pan-fried beef liver containing five milligrams of iron, or roughly 28 percent of our daily iron intake,” according to WTOP News. Beef liver also contains heme iron, which means that it has the kind of iron-rich foods that is most easily dissolved by human bodies.
To aid in muscle growth and repair, beef liver is a good source of iron, providing 15.2 mg per three ounces. Given that “most iron deficiencies can be remedied through proper nutrition,” cow liver is an excellent source of iron.
According to Good Housekeeping, “although liver isn’t as popular in the United States as it is in other countries, it is actually one of the most nutrient-dense foods on the planet.” Additionally to offering a full spectrum of amino acids, beef liver is rich in folate, vitamin A, and vitamin B12, and “a standard three-ounce serving of beef liver is abundant in iron.”
Chickpeas
According to National Institutes of Health, chickpeas are not just another type of legume. They are “rich in minerals, folate, protein, and fiber, as well as being full of protein, fiber, and minerals,” and contain more than 20% of the recommended daily intake of iron per cup. The ability to be roasted, added to curries, or baked into cookies makes chickpeas a very adaptable food.
Chickpeas, a plant-based superfood, can assist vegetarians and vegans in keeping their bodies’ stores of protein and iron at healthy levels. According to Good Housekeeping, “a half cup of boiled and drained chickpeas contains 11% of our daily value.” There are countless ways to incorporate them into your diet, from hummus to crispy chickpeas.
Chickpeas should be used with vitamin C-rich meals, high-phenolic olive oil for carotenoid absorption, and healthy digestion and fiber intake, according to Of Dreams and Knowledge.
Kidney Beans
Legumes like kidney beans are “rich in iron, but they are also excellent sources of many other essential macro- and micro-nutrients, including protein, fiber, folate, phosphorus, potassium, magnesium, manganese, and many healthy plant compounds,” according to Facty. Kidney beans, as a legume, should be combined with foods high in vitamin C to improve absorption.
In its list of the top foods for iron, Good Housekeeping said that kidney beans are “rich in plant-based protein, fiber, and a slew of other nutrients.” A “half cup of canned kidney beans into your favorite dinnertime chili or stew adds two mg of iron, or 11 percent of the daily value,” in addition to being rich in fiber and assisting us in maintaining stable blood sugar levels.
Kidney beans provide 22 percent of the daily value, provide protein, fiber, potassium, and magnesium, and are versatile in various dishes like soups, tacos, and comfort food recipes.
Spinach
According to Eating Well, Popeye had a great idea by eating spinach every day. “Cooked spinach provides 20% of daily iron needs in a half cup, offering numerous vitamins and minerals”, according to those who consider it to be a superfood. The versatility of this leafy green also allows it to be used in “smoothies, pasta, and grain bowls.”
According to Health.com, green vegetables like spinach offer significant nutritional value as well as beneficial plant elements like folate, vitamin C, and carotenoid antioxidants. Spinach is the best leafy green vegetable for iron, providing just over “six mg per cooked cup of spinach, which offers 36% of your daily iron,” while its abundant supply of carotenoids is known to lower blood sugar and prevent cancer.
According to MomsWhoThink, spinach is a fantastic source of strength. The amount of iron in just a half cup after being boiled and drained is up to three milligrams! Additional advantages of consuming spinach include increased energy and blood circulation. Spinach is a versatile green that can be used in “omelets, egg scrambles, mac & cheese, and smoothies.
