7 Healthy Food That Are High in Iron - Health Butee

  ✓SPINACH

Packed with iron, spinach is a versatile leafy green that can be added to various dishes.Spinach is a rich source of iron. On average, cooked spinach contains about 6.4 milligrams of iron per cup. Keep in mind that the iron in spinach is non-heme iron, which is not as easily absorbed by the body as heme iron found in animal products. Consuming vitamin C-rich foods alongside spinach can enhance the absorption of non-heme iron.

  ✓LENTILS

A great source of plant-based iron, lentils are also rich in protein and fiber.Lentils are an excellent plant-based source of iron. On average, cooked lentils contain approximately 6.6 milligrams of iron per cup. Like with other plant-based sources, this iron is non-heme iron, so combining lentils with vitamin C-rich foods can enhance iron absorption.

✓RED MEAT 

Beef and lamb are particularly high in heme iron, which is easily absorbed by the body.Red meat, particularly beef and lamb, is a rich source of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based sources. On average, a 3-ounce (85 grams) serving of cooked beef or lamb can provide around 2-3 milligrams of iron. Keep in mind that the exact iron content may vary based on the specific cut of meat.

✓PUMPKIN SEEDS 

 These small seeds are not only a tasty snack but also contain a good amount of iron.Pumpkin seeds, also known as pepitas, are a good source of iron. On average, a 1-ounce (28 grams) serving of pumpkin seeds contains around 2.5 milligrams of iron. Incorporating pumpkin seeds into your diet can contribute to your overall iron intake, along with providing other essential nutrients like zinc and magnesium.

✓QUINOA

A nutritious grain that provides iron along with protein and other essential nutrients.Quinoa is a nutritious grain and a good source of plant-based iron. On average, one cup of cooked quinoa contains approximately 2.8 milligrams of iron. Incorporating quinoa into your diet can contribute to your overall iron intake, especially for those following a vegetarian or vegan diet. Additionally, quinoa is rich in protein and other essential nutrients.

✓DARK CHOCOLATE 

A delicious way to boost iron intake, especially when it contains a high percentage of cocoa.

Dark chocolate contains a moderate amount of iron. On average, a 1-ounce (28 grams) serving of dark chocolate with high cocoa content can provide around 3.3 milligrams of iron. While it's a tasty treat, it's important to consume dark chocolate in moderation due to its calorie and sugar content. The iron in dark chocolate is non-heme iron, and consuming it with vitamin C-rich foods can enhance iron absorption.

✓TOFU

A soy-based protein, tofu is a good source of iron, particularly for those following a vegetarian or vegan diet.Tofu, a soy-based protein, is a good source of iron, particularly for those following a vegetarian or vegan diet. On average, a 4-ounce (113 grams) serving of firm tofu contains around 2.7 milligrams of iron. Incorporating tofu into your meals can contribute to your overall iron intake, along with providing other essential nutrients like calcium and protein.

📜 BONUS 

BLACK OLIVES are a good source of iron, with approximately 3.3 milligrams of iron per 100 grams. However, iron content can vary slightly based on the specific type and processing methods.

OYESTERS are a good source of iron. They typically contain around 6 to 9 milligrams of iron per 100 grams, making them a nutrient-dense food for maintaining healthy iron levels in the body.

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