Iron is an essential mineral for the human body, as it helps to transport oxygen throughout the body. It is especially important for pregnant women, as it helps to support the growth of the baby. Eating foods that are high in iron can help to ensure that you are getting enough of this important mineral. To make sure you are getting enough iron, here are 10 of the highest iron-rich foods that you should include in your diet.
Chicken giblets are a great source of iron, with 113 grams containing 6.1 mg of iron. They are also a great source of protein and other essential vitamins and minerals.
Pork liver is another excellent source of iron, with an ounce containing 6.61 mg of iron. However, if you have high cholesterol or are pregnant, it is best to avoid eating liver due to its high cholesterol content.
Red meat is a great source of heme iron, as well as protein, selenium and zinc. The amount of iron in red meat depends on the type, with beef containing 2.47 mg per 100 grams, lamb 1.78 mg and venison 4.98 mg.
Shellfish is another great source of iron, depending on the species.
Clams contain 2.91 mg per 100 grams, mussels 7.08 mg and oysters 8.26 mg.
Spinach is an excellent source of non-heme iron, containing 2.71 mg per 100 grams of green leafy vegetables. It is also a great source of vitamin C and potassium, which helps to improve iron absorption.
Dried apricots are a great source of iron, with 2.66 mg per 100 grams. They are also a good source of fiber, potassium and beta-carotene.
Pumpkin seeds are an excellent source of iron, with 8.52 mg per 100 grams of dry seed. They are also a great source of copper, manganese and zinc.
Legumes such as beans and lentils are a great source of non-heme iron, as well as fiber and other essential vitamins and minerals.
Whole grains such as oats and quinoa are a great source of non-heme iron, as well as fiber and other essential vitamins and minerals.
Mushrooms are a great source of non-heme iron, as well as fiber and other essential vitamins and minerals. It is important to note that if you have a very low iron level, you should avoid foods that combine iron-rich foods with calcium or foods that contain phytate such as beans and legumes. Additionally, it is best to consume sources of iron with sources of vitamin C to help your body absorb the iron even better.
Eating a variety of these foods can help ensure that you are getting enough iron in your diet to support your health and wellbeing.