10 Foods High In Iron
Foods containing iron are recommended in order to prevent or overcome anemia or an iron deficiency.
So, exactly how much iron should you be getting in your diet every day? You need to foods containing iron even if you are not anemic in order to stay healthy.
A hearty diet that includes foods containing iron is necessary for healthy blood and building muscles.
Including artichokes as part of a high fiber, low fat regular diet will help reduce the risk of several types of cancers, heart disease and birth defects. Artichokes are one of the best foods containing iron because they are also low in fat, sodium and cholesterol.
2. Egg Yolks
Although full of cholesterol, egg yolks are packed full of valuable nutrients, especially essential fatty acids and fat-soluble vitamins. In fact, egg yolks are so nutritious that just a few yolks a day is better for you than the average multivitamin.
3. Dried Fruits
Dried fruits like prunes, figs, apricots and raisins are some of the best foods containing iron that you will find.
Shellfish, mussels, anchovies, clams, sardines and oysters are all excellent foods containing iron. They are high in protein and are easily digested and absorbed in the body.
5. Dark Meat
Dark meat such as lamb, beef, liver and other organs, as well as pork are recommended by medical experts in moderate amounts. It is important not to overdo it with dark meat as too much may increase you risk for heart disease.
6. Whole Wheat Yeast Bread
Whole wheat meal and whole wheat bread are excellent sources of iron as well as other minerals, vitamins and enzymes, including copper, molybdenum and cobalt.
7. Cereals, Rice, White Bread and Pasta
Most breads, cereals, pastas and white rice are made with refined flour that is enriched with iron. The reason for this is that iron is one of the nutrients that are lost when these foods are processed.Some of the other nutrients that are added to these foods include riboflavin, niacin and thiamin.
Products that are enriched with iron or made with enriched flour are clearly labeled as such.
Foods such as duck, chicken and turkey contain about forty percent iron in the white as well as the dark meat.
Researchers in Brazil have found that common beans and chickpeas contain the most iron. Legumes, especially green peas, lima beans, pinto beans and dry beans are ideal sources for iron. These foods containing iron are ideal for women who are pregnant and school age children.
10. Leafy Vegetables
Leafy vegetables like turnips and broccoli not only contain significant amounts of iron, they are also a great source for magnesium, phosphor and calcium.
However, they are not a strong calorie source. In addition, you may want to include iron-rich kale and collard into your regular diet as well.
The human body needs an adequate supply of iron in order to keep the blood healthy and build healthy muscles. An adult female needs as much as eighteen milligrams of iron each day, while males only require eight milligrams per day.
Getting all of the iron that you need each day can often be somewhat of a challenge. Now that you know a little more about all of these delicious foods containing iron, you will be able to reach your daily iron consumption goals with the greatest of ease.