Five Iron-Rich Foods That Are Good for You
A vital element, iron-rich foods boost our energy levels, improve our ability to concentrate, and aid in the body’s oxygen circulation. Additionally, according to registered dietitian Carolina Schneider, our bodies are quick to detect when we aren’t consuming enough meals high in iron. “Hemoglobin, the protein in red blood cells that transports oxygen from the lungs to every cell in the body, is largely composed of iron,” she says. “People who don’t get enough iron may feel weak, tired, and have trouble focusing.” A robust and healthy body may be more easily attained by adjusting our dietary intake to emphasize iron-rich foods. We’ve compiled a list of the top iron-rich foods to get you started.
Iron Types
Heme and non-heme iron are the two forms of iron that are present in food. Plant-based foods like fruits, vegetables, and nuts have non-heme iron, whereas animal items like meat, fish, and poultry include heme iron. Schneider claims that while heme iron is generally simpler to digest, non-heme iron may be effectively absorbed by consuming only one basic nutrient: vitamin C. “To increase iron absorption, squeeze lemon juice on your spinach salad, add colorful bell peppers to your bean chili, or add strawberries to your green smoothie,” she advises.
Five Nutritious Iron-Rich Foods
1. Lentils
Beans, beans, the fruit of the gods—the more you consume, the higher your iron content! Although they are not technically beans, lentils are nutrient-dense members of the legume family. Lentils, for instance, provide around 36% of the daily value (DV) for iron, making them a tasty and effective method to make sure you’re getting enough iron-rich foods.
2. Dark Chocolate
It may surprise you to learn that dark chocolate provides more than just your typical guilty pleasure. “A healthy snack that offers antioxidants and 19% of the daily requirements of iron per ounce is dark chocolate (70% cacao or higher),” Schneider explains.
3. Quinoa
Quinoa is one of the most adaptable pseudo grains and is rich in iron and protein. 15% of the daily required quantity of iron is found in one cup of cooked quinoa, so the more you add to your favorite recipes, the more iron-rich foods you’ll be consuming.
4. Pumpkin Seeds
Pumpkin seeds are a fantastic source of iron and aren’t only for the season! Schneider claims that these seeds are a healthy snack that is simple to include in salads, yogurt, or porridge. “One ounce of roasted pumpkin seeds supplies thirteen percent of the daily requirement for iron.”
5. Leafy Greens
Healthy iron levels will always be influenced by vegetables, particularly leafy greens. “Depending on the green, varieties like collard greens, Swiss chard, kale, and spinach can provide anywhere from 6 to 22% [daily value] for iron,” says Schneider. On the other hand, oxalates found in raw leafy greens may reduce the absorption of iron. Cooking greens and combining them with meals high in vitamin C is Schneider’s suggested solution.