Iron is a mineral that serves many essential functions, and many food options are rich in iron.
Its vital function is to carry oxygen throughout your body as a part of red blood cells.
Iron also helps to store use oxygen in our muscles. Iron also contains many other proteins and enzymes.
Your body needs the right amount of iron. The deficiency of iron leads to anemia.
1. Shellfish
Sardines and anchovies are some of the shellfish that are an excellent source of iron.
Three ounces of anchovies and sardines contain 3 mg and 4 mg of iron, respectively.
Shellfish are also a good source of omega-3 fatty acids. These unsaturated fatty acids promote heart and brain health.
Heme iron is found in shellfish, which our body can absorb more quickly than the non-heme iron found in plant sources.
2.Spinach
Spinach is a food rich in nutrients and low in calories, about 3.5 ounces(100 g) of raw spinach provides about 2.7 mg of iron.
Spinach is also a good source of vitamin C that boosts iron absorption in the body.
The antioxidants in spinach help reduce cancer, inflammation, oxidative stress, blood pressure and protect the eyes from infections.
3. Legumes
Legumes are rich in nutrients. The most common types of legumes are lentil, chickpea, beans, peanuts, and soybeans.
Legumes are a food source that is rich in iron, especially for vegetarians. One cup (198g) of cooked lentils contains 6.6 mg of iron.
Beans like black beans, navy beans, and kidney beans can easily fulfill your iron requirements.
Half a cup (86g) of black beans provides 1.8 grams of iron.
Legumes are also excellent sources of magnesium, potassium, folate and can reduce weight.
Beans and legumes reduce the risks of heart diseases and inflammation in people with diabetes.
To increase iron absorption, consumes legumes with high vitamin C foods such as tomatoes, greens, and citrus fruits.
4. Fish
Fish is a very nutritious food, and its different verities like tuna are rich in iron. Three ounces (85 mg) servings of canned tuna give 1.4mg of iron.
Fish also contains many other essential nutrients, including niacin, omega-3 fatty acids, selenium, and vitamin B12.
Besides tuna, many other fishes like mackerel, haddock, and sardines are a few examples of iron-rich foods.
This article was originally published on my BLOG.
