Iron is an essential mineral that plays a vital role in the production of red blood cells and the transportation of oxygen throughout the body. A deficiency in iron can lead to anemia, fatigue, and other health problems. Here are 15 healthy foods that are great sources of iron:
- Spinach: A cup of cooked spinach contains approximately 6.4 mg of iron.
- Lentils: A cup of cooked lentils contains approximately 6.6 mg of iron.
- Tofu: A half-cup of tofu contains approximately 6.6 mg of iron.
- Chickpeas: A cup of cooked chickpeas contains approximately 4.7 mg of iron.
- Black beans: A cup of cooked black beans contains approximately 3.6 mg of iron.
- Quinoa: A cup of cooked quinoa contains approximately 2.8 mg of iron.
- Oysters: 3 ounces of cooked oysters contains approximately 7.8 mg of iron.
- Beef: 3 ounces of cooked beef contains approximately 2.6 mg of iron.
- Turkey: 3 ounces of cooked turkey contains approximately 1.3 mg of iron.
- Chicken: 3 ounces of cooked chicken contains approximately 0.9 mg of iron.
- Pumpkin seeds: A quarter-cup of pumpkin seeds contains approximately 2.5 mg of iron.
- Cashews: A quarter-cup of cashews contains approximately 1.7 mg of iron.
- Dark chocolate: A 1-ounce serving of dark chocolate contains approximately 2.0 mg of iron.
- Broccoli: A cup of cooked broccoli contains approximately 1.0 mg of iron.
- Kale: A cup of cooked kale contains approximately 1.2 mg of iron.
Remember, iron absorption can be enhanced by consuming vitamin C-rich foods such as citrus fruits, berries, and peppers, while consuming calcium-rich foods such as dairy products or calcium supplements can decrease iron absorption. It’s essential to talk to a healthcare professional if you are concerned about your iron intake or have any health conditions.
