Nutrition

15 Science-Backed, Good Dietary Sources of Iron

shamim1410 October 24, 2022 0 8 min read

What are some of the good, proven dietary sources of iron? Being one of the most vital elements for your body, iron offers various advantages. Your body needs iron to manufacture hemoglobin. The vital element iron is responsible for a wide range of bodily functions, including transporting oxygen as RBCs throughout the body. This article will discuss some good dietary sources of iron. Keep reading.

Numerous essential bodily systems, including overall vigor and concentration, digestive functions, the immune system, and temperature control, are preserved by iron. To meet your body’s daily needs for iron, you must consume enough iron-rich foods which is 18 mg for healthy adults.

Anemia and other issues like excessive exhaustion, respiratory problems, and so forth may result from an iron shortage. Women who are menstruating and don’t eat iron-rich meals are more likely to become iron-deficient.

15 Good dietary sources of iron

Let’s find below 15 good dietary sources of iron:

1. Oyster

The term “oyster” refers to many distinct groups of saltwater bivalve molluscs that are found in brackish or marine environments. Some species’ valves have a significant degree of calcification, and many of them have fairly atypical shapes. The superfamily Ostreoidea includes most oysters, but not all of them.

Five raw oysters provide 3.23 mg of iron, according to the USDA, making them a decent source. With 27.5 mg, they are a fantastic source of zinc as well. Not only are oysters aphrodisiacs. They are also iron superstars. Wild oysters include 116 calories and 10.2 milligrams of iron per three ounces.

2. Turkey

The dark flesh of the turkey is a great source of iron. 3.5 ounces (100 grams) of dark turkey flesh provide 1.4 milligrams of iron or about 8% of the daily requirement.

In addition, dark turkey meat is a rich source of selenium, zinc, and numerous B vitamins. Foods high in protein are beneficial for weight reduction since they make you feel full. Additionally, they help you burn more calories after eating.

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3. Nuts

There is 2.6 mg of iron in each 1oo gram of nut. A nut is a fruit made up of a typically edible kernel that is protected by a hard or tough nutshell. Numerous dry seeds are referred to as nuts in common language and in the culinary sense, but in a botanical sense, the term “nut” indicates that the seed’s shell does not open to release the seed.

This is particularly true for nuts like almonds, cashews, pine nuts, and macadamias, which have an iron content of 0.8–1.7 mg per ounce (28.5 grams). Sesame seeds, hemp seeds, chia seeds, cashews, flaxseeds, pine nuts, pistachios, walnuts, breadfruit seeds, hazelnuts, pistachios, and almonds are some of the nuts that contain the most iron.

4. Quinoa

Quinoa needs to be on your list if you want to increase your daily iron consumption. Iron content in cooked quinoa is 2.8 milligrams per cup (185 grams), or roughly 16% of the DV. Quinoa is the best food for those with celiac disease or gluten sensitivity since it contains no gluten.

Additionally, quinoa is rich in essential minerals including folate, magnesium, copper, manganese, and others. Quinoa’s antioxidants combat the development of free radicals brought on by oxidative stress.

5. Dark Chocolate

Dark chocolate, 11. Dark chocolate is both tasty and healthy. Iron content in a 1-ounce (28-gram) serving is 3.4 milligrams or 19% of the daily value ( 51 ). Despite being mostly associated with desserts, a 3-ounce portion of dark chocolate contains 7 milligrams of iron. One of the greatest foods with an iron foundation is cocoa.

The good news is that you don’t have to stop eating chocolate as long as it’s dark chocolate, which is iron-rich and really healthy. The underdog in the fight against iron deficiency is dark chocolate. About 12 milligrams of the delicious delight are present per 100 grams.

6. Pumpkin seeds

You must include pumpkin seeds on your list of foods high in iron. The amount of iron in a 1-ounce (28-gram) portion of pumpkin seeds is 2.5 milligrams or roughly 14% of the DV.

In addition, pumpkin seeds are a significant source of zinc, magnesium, manganese, and vitamin K. 40% of the DV for magnesium is present in a 1-ounce (28-gram) serving. Magnesium helps reduce the chance of developing insulin resistance, diabetes, and depression.

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7. Seafood

Any type of marine life that humans consider to be food is considered seafood, with fish and shellfish topping the list. The term “shellfish” refers to a variety of mollusk, crustacean, and echinoderm species. Shellfish is delicious and healthy. Despite the high iron content of all shellfish, clams, oysters, and mussels are some of the best options. 3.5 ounces, for instance.

Shrimp and crab both contain between 2 and 3 milligrams of iron per 3-ounce serving, making shellfish a good source of iron as well. These levels account for 25–38% of the nutrients. The shellfish has 126 calories and 23.8 milligrams of iron in three ounces.

8. Legume

Legumes such as beans, lentils, chickpeas, peas, and soybeans are essential. Legumes are advantageous for vegetarians because they provide a necessary amount of iron. 6.6 mg, or almost 37% of the DV, may be found in one cup (198 grams) of cooked beans.

Additionally high in folate, magnesium, and potassium are legumes. Legumes can significantly reduce inflammation in diabetics, according to several medical research. Legumes may reduce the risk of heart disease in individuals with metabolic syndrome.

Legumes are high in soluble fiber, which makes you feel full, therefore they will help you lose weight as well.

9. Tofu

This soy-based product is well-liked in various Asian nations and among vegetarians. Iron content per serving is 3.4 mg, or approximately 19% of the DV, in a half-cup (126-gram) portion.

Thiamine and a number of minerals, such as calcium, magnesium, and selenium, are abundant in tofu. Isoflavones, which are included in tofu, increase insulin sensitivity and reduce the risk of heart disease.

10. Shellfish

In addition to being tasty, shellfish are a fantastic source of iron. 3 mg of iron (or 17% of the DV), 26 grams of protein, and 24% of the DV for vitamin C are all included in 100 grams of shellfish.

Heme iron is present in shellfish, which your body can absorb more easily than non-heme iron. Shellfish increases HDL cholesterol, or the “good” cholesterol, in your blood since it contains so many healthy elements.

11. Broccoli

How could you overlook broccoli when you are in critical need of certain fruits and vegetables that are high in iron? Cooked broccoli has 1 mg of iron per cup (156 grams) or about 6% of the DV. Additionally, broccoli contains vitamin C, which improves iron absorption.

Additionally high in fiber, folate, and vitamin K is broccoli. The cruciferous vegetable family includes broccoli. Indole, sulforaphane, and glucosinolates are antioxidants found in cruciferous vegetables that can prevent cancer.

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12. Spinach

This is a well-liked source of iron, particularly among vegetarians. Spinach has 28 mg of vitamin C and 2.7 mg of iron per 100 grams. Your body’s ability to better absorb iron is greatly aided by vitamin C. Spinach is a rich source of iron, vitamin C, vitamin A, vitamin K, magnesium, and manganese, among other vitamins and minerals.

Carotenoids, another type of antioxidant found in spinach, can reduce inflammation, prevent cancer, and shield your eyes from many ailments. In those with hypertension, spinach lowers blood pressure.

13. Bread and Cereals

Due to processes used to fortify Cornflakes with vitamins and minerals, it ranks as the cereal with the highest concentration of iron. 19.8 mg/100 grams of Quaker Quick Oats.

Breakfast cereals’ iron and folic acid content were significantly higher than what was listed on the box. Human iron absorption from bread is inhibited by phytate, inositol phosphates with various amounts of phosphate groups, and cereal fiber.

At about the same time, ready-to-eat cereals were enriched. These fortifications have boosted dietary iron consumption while lowering iron levels.

14. Organ meat includes liver

Iron is abundant in organ meats such liver, kidneys, brain, and heart. In 3.5 ounces (100 grams) of beef liver, 6.5 mg of iron (36% of the DV) are present.

Organ meats are a great source of protein and are also high in selenium, copper, and B vitamins. The finest sources of choline include organ meats (an imperative nutrient for the brain and liver).

15. Berries

Each cup of fresh raspberries, blackberries, and blueberries provides 54%, 50%, and 24% of the recommended daily intake for vitamin C, respectively. The world’s greatest fruit is the strawberry, hands down. The lovely red fruit has a lot of vitamin C and iron in it.

Iron absorption is influenced by dietary variables and iron storage; some foods, such as those high in polyphenols and tannins, as well as antioxidants, impede the absorption of iron. Per 100 grams, blueberries have.28 milligrams of iron. Weight is measured in grams. Consider different measurements to bring 100 grams into perspective.

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Side effects of iron-rich food

Side effects of iron-rich food include:

  • Indigestion
  • Dark chairs
  • An unsettled stomach
  • Discolored teeth
  • A taste of metal
  • Acid reflux

Final thoughts

Since your body cannot generate iron, you must frequently ingest it. But you need to limit the amount of heme iron-rich red meat you eat. If you don’t consume meat or fish, then you need to include foods high in vitamin C. Iron absorption is improved by vitamin C.

Milk, yogurt, creams, butter, sour cream, ice cream, and half-and-half creams are all examples of dairy products that don’t include iron.

Your digestive system may get harmed by an excessive iron intake. You can feel sick to your stomach, throw up, have diarrhea, and have pain in your stomach.

Notable Iron Rich Foods are Bread and Cereals, White bread (enriched), Whole wheat bread, Enriched pasta, Wheat products, Fruit, Strawberries, Watermelon, Raisins, Beans, Shellfish, Spinach, Liver and other organ meats, Red meat, Pumpkin seeds, Quinoa, Plant-based sources of iron, nuts, dried fruit, wholemeal pasta and bread, iron-fortified bread and breakfast cereal, legumes (mixed beans, baked beans, lentils, Whole Grains, Leafy Greens, Legumes, Pumpkin Seeds, Dark Chocolate, Broccoli, etc.

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