"Iron is a mineral that serves several important functions in the body.
Its main function is carrying oxygen throughout your body and making red blood cells.
Iron is an essential nutrient, meaning you must get it from food.
The recommended daily intake (RDI) is 18 mg.
Interestingly, the amount your body absorbs is partly based on how much you have stored.
A deficiency can occur if your intake is too low to replace the amount you lose every day.
Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at particularly high risk of deficiency.
Here are 11 healthy foods that are high in iron:
Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters and mussels are particularly good sources.
Bottom Line: A 100-gram serving of clams provides 155% of the RDI for iron. Shellfish is also rich many other nutrients.
Spinach provides many health benefits for very few calories
3. Liver and Other Organ Meats
Organ meats are extremely nutritious. Popular types include liver, kidneys, brain and heart. All of these are high in iron.
Bottom Line: Organ meats are good sources of iron, and liver contains 36% of the RDI per serving. Organ meats are also rich in many other nutrients.
Legumes are loaded with nutrients
Bottom Line: One cup of cooked lentils provides 37% of the RDI for iron. Legumes are also high in folate, magnesium, potassium and fiber.
5. Red Meat
Meat is also rich in protein, zinc, selenium and several B-vitamins.
Bottom Line: One serving of ground beef contains 15% of the RDI for iron, and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium and high-quality protein.
Pumpkin seeds are a tasty, portable snack.
Bottom Line: Pumpkin seeds provide 26% of the RDI for iron per serving. They are also a good source of several other nutrients and an excellent source of magnesium.
Bottom Line: Quinoa provides 15% of the RDI for iron per serving. It also contains no gluten and is high in protein, folate, minerals and antioxidants.
Bottom Line: Turkey provides 13% of the RDI for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism and prevents muscle loss.
A half-cup (126-gram) serving provides 3.6 mg of iron, which is 19% of the RDI.
A 1-ounce (28-gram) serving contains 3.3 mg of iron, which is 19% of the RDI
Bottom Line: A small serving of dark chocolate contains 19% of the RDI for iron, along with several minerals and prebiotic fiber that promotes gut health.
Iron is Incredibly Important:
Iron is an important mineral that must be consumed regularly.
Yet it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.
However, most people are easily able to regulate the amount they absorb from food.
Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron."
Franziska's full article with all information / research links is here
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All the best Jan