Iron deficiency is the most common form of nutritional deficiency in children and pregnant women. So we should provide foods rich in iron to have a healthy body and enough nutrients. Let’s find out the top 10 iron-rich foods in this article!
Contents
1. Liver – an iron-rich food
The flesh of organs such as the liver, intestines, neck, wings and legs is the best source of heme iron. Not only that, these meats also add minerals, vitamins and other proteins to the body.
Beef liver is surprisingly high in iron at 5mg per piece. This amount of iron accounts for about a quarter of an adult woman’s daily mineral needs.
Pork liver is an even better choice as it is slightly leaner and contains higher levels of iron and vitamin C than beef liver. Whether beef or pork liver, you should eat in moderation because they contain high cholesterol.
Pregnant women should also limit their intake of liver because high levels of vitamin A in the liver have been linked to giving birth to babies with birth defects.
2. Oysters
Not only do they taste fresh, oysters also contain an incredible amount of iron. Mollusks with bivalve structures such as oysters, mussels, oysters, and squid are rich sources of important nutrients (not only iron, but also zinc and vitamin B12).
A medium-sized oyster contains 3–5 mg of iron. This means that just by eating it, you’ll get all your iron needs for the day! Make your own delicious fresh oysters to make your daily menu both diverse and nutritious!
3. Foods high in iron: Chickpeas
These legumes provide almost 5mg of iron per cup. In addition, it also contains an extremely rich amount of protein. This is exactly why this food is a favorite choice for vegetarians.
Chickpeas are a great ingredient in salads and pasta dishes. In addition, you can also use chickpeas to make a delicious salad dressing. If you don’t like the usual recipes, make your own chickpeas. A dish with chickpeas is both nutritious and delicious – convenient, isn’t it?
4. Grains
A delicious cereal to start your breakfast is a great choice for you. Instead of regular cereals, you can choose to eat fortified cereals to get all the iron your body needs.
When buying cereal, look closely at the nutrition label to see how much iron is in each serving. You should take a variety that provides 90–100% of the recommended daily value of essential iron along with other important vitamins and minerals such as fiber, zinc, calcium and B vitamins.
5. Pumpkin seeds
Did you know that you can completely absorb iron with just one cup of delicious pumpkin? One cup of whole grains contains more than 2mg of iron and you can easily add it to your daily diet. Nuts taste great when used to make bread mixes. For example, they are used to make bread or muffin recipes or as a crunchy salad. If you want more convenience, you can also eat unsalted roasted pumpkin seeds that are available at the store.
6. Soybeans
Just half a cup of these legumes contains over 4mg of iron. Not only that, they’re a great source of important minerals like copper, a mineral that helps keep blood vessels and the immune system healthy, and manganese, an essential nutrient involved in many chemical processes. study in the body.
In addition, soybeans are rich in protein and fiber as well as contain many essential vitamins and amino acids. Soybeans are also listed as one of the 15 best foods for healthy skin.
7. Bean
All legumes are an excellent source of iron. Any cup of beans provides 3–7mg of iron for the body. You can try incorporating foods like kale, bell peppers, broccoli, and cauliflower because all of these foods are rich in vitamin C, a nutrient that helps absorb iron. heme in the body more easily.
Besides, you can add beans to salads, eat them with raw vegetables or use them to cook stir-fries. Recipes for bean dishes are always many and varied. You can find your own favorite menu!
8. Lentils
Another bean that cannot be ignored in this article is lentils. Cooked lentils provide more than 6mg of minerals per cup, and are also a rich source of fiber. Lentils are easy to digest, lower cholesterol and help keep blood sugar levels stable. Lentils are also a hugely popular ingredient in recipes. You can make your own pea soup or a pea salad with a burger and chili.
9. Spinach
Both raw and cooked spinach are excellent sources of iron. Processed spinach makes it easier for your body to absorb nutrients. Just one cup of cooked spinach provides more than 6 mg of iron as well as protein, fiber, calcium, vitamin A and vitamin E.
Besides, fresh spinach is also very nutritious, but its taste is often not very good, especially for children. Therefore, cook spinach in your baby’s dishes without fear that he will be a picky eater while helping him add iron (as well as other non-heme iron sources, it is especially beneficial when eating in combination with foods rich in vitamin C such as vegetables).
10. Sesame seeds are also rich in iron
Sesame seeds have a delicious taste and are a rich source of mineral iron. These nuts contain 20 mg of iron per cup. In addition, it contains large amounts of other essential nutrients such as copper, phosphorus, vitamin E and zinc. You can supplement by adding them to salads. With each teaspoon of sesame seeds added, your body will absorb more than 1mg of iron to meet your daily nutritional needs.
Top News hopes this article can help you learn more about the top 10 iron-rich foods and wishes your health is always good!
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