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These 10 Foods Are High in Iron
Iron deficiency is a common nutritional problem, but it’s easy to get the iron you need by making a few adjustments to your daily diet. Here’s a look at the top 10 foods high in iron.
Lean Red Meat
You can get a hefty dose of heme iron, which is iron in animal foods that contain hemoglobin, by consuming red meat, states Cleveland Clinic. Increase your iron intake by eating red meat with other foods high in iron, such as beans, advises Food Network.
Spinach is good for you, and it can lower your risk of iron-deficiency anemia, reports WebMD. Even though spinach contains non-heme iron that isn’t absorbed as easily as heme iron, it’s high in vitamin C, which helps the body absorb iron.
Eating cereal, such as fortified cream of wheat, is a good way to consume iron, reports Cleveland Clinic. This type of iron is similar to iron in plants, which is non-heme and not as easily absorbed as the heme iron in meat, states Cleveland Clinic. Read labels and pick out iron-enriched cereals low in sugar, advises Food Network.
Shellfish, especially clams and oysters, are high in iron, reports Healthline. Shrimp, lobster and crab are also good choices for consuming heme iron.
Not only will you get iron from eating broCC0li, but this cruciferous vegetable is high in vitamin C, which is helpful for iron absorption. Just one serving of broCC0li also contains six grams of fiber and is high in vitamin K and folate, states Healthline.
Beef liver is high in iron and is a good source of protein, vitamin A and B vitamins. It’s also high in choline, which helps to boost brain and liver health, states Healthline.
Vegetarians and meat-eaters can load up on iron by eating beans, which include pintos, lentils and chickpeas. Enjoy a cup of cooked beans in burritos or soup, and you’ll get up to 28 percent of the recommended daily intake of iron, states the Food Network.
Include pumpkin seeds in your baked goods for a healthy source of iron, advises the Food Network. Pumpkin seeds also contain magnesium. A one-ounce serving of pumpkin seeds contains 23 percent of the recommended daily intake of iron, reports Healthline.
Oatmeal is a good breakfast option, and brown rice pairs well with beans and many vegetables. Quinoa is known for its high protein content compared to other grains and is a good source of iron as well as folate and magnesium, states Healthline.
Tofu is made from soybeans and is a great addition to stir-fries. Tofu is also a source of isoflavones, which may help with symptoms of menopause and can help lower the risk of heart disease, states Healthline.
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