Iron-rich foods

Some Iron-Rich Foods You Must Include in Your Diet

Iron plays a major role in our diet with some added benefits. The body requires muscles and brain tissue development and every single cell in the body contains the vital iron. It requires iron to help transport Oxygen from the blood to the tissues and lungs. The lack of iron in the blood might lead to anemia which is a condition when the tissues and the lungs do not get the required oxygen. You would suddenly start to feel weak, lethargic and show no interest in general things. So, do not want to feel that way, you must start acting correctly with a lot of iron intake in the body. there are various Iron-rich foods which help in getting the right proportion of iron for the body. check out the list of the iron-rich foods here on the blog.

What is the requirement of iron-rich foods in the diet?

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The body requires ample oxygen for functioning in various situations and the iron completes that requirement judiciously. Food that is high in the iron content helps the blood carry more oxygen to the tissues and lungs. Hence, it is the requirement of the body to get the iron-rich foods to carry the blood effectively. So, you can consume foods such as organ meat, seafood, spinach and other dark, leafy greens. Red meat and tomato puree can also be a great gift. Find out the list of iron-rich foods which you must include in your diet.

What are the recommended levels of iron-rich foods in the diet?

Here are the recommended levels of iron-rich foods for various aged people –

  • For men aged 50 and less- 8 mg
  • For women aged 50 and less – 18mg
  • Pregnant women – 27mg

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The following list will give you an idea of how much iron you’ll find in a typical serving of food. In addition, the percentage daily value (DV) will help you get a sense of how much of your daily requirement it meets. A % DV of 20 and up is very good. At present, the recommended daily value (DV) for iron is set to 18 mg a day for adults. For pregnant women and lactating mothers, this number is, however, 27 mg. Now go on and dive into this list to pump some iron! Here is the list of iron-rich foods that you must include in your diet –

Iron-rich foods – Organ Meat

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Organ meat is highly important if you want to get enough iron in your food product. Here are the values you want to see while searching the best product –

  • A 3 ounce serving of the lamb kidney contains 10.54mg of iron and 58.5% of the Daily Value.
  • A 3-ounce serving of beef kidneys: 4.93 mg of iron (27% DV)
  • A 3-ounce serving of pork kidneys: 4.5 mg of iron (25% DV)
  • The 3-ounce serving of pan-fried beef liver: 5 mg of iron (28% DV)
  • A 3-ounce serving of lamb liver: 8.67 mg (48% DV)

Seafood

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Seafoods are the best when it comes to iron-rich food products. They are highly rich in iron and not so bad in taste. People eat the seafoods in the soups and stews to salads and pasta. They can form various dishes and the delicacy of which can completely entice you. Here is the list of the diet under the seafood which you can consume –

  • A 3-ounce serving of Eastern oysters: 8 mg iron (44% DV)
  • A 3-ounce serving of Eastern oysters: 8 mg iron (44% DV)
  • The 3-ounce serving of octopus: 8.11 mg iron (45% DV)
  • A 3-ounce serving of canned clams: 2.39 mg of iron (13.2% DV)
  • A 3-ounce serving of Atlantic sardines canned in oil: 2 mg iron (11% DV)

Spinach and Leafy Green Vegetables

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Green leafy vegetables and spinach are the best vegetables when it comes to iron-rich food products. So if your goal is to derive your dietary iron primarily from vegetables, you need to eat of a variety of greens to make sure you’re getting enough iron. And it’s not going to be tough at all because you are just going to be spoilt for choice!

  • Half a cup of boiled spinach has 3.2 mg of iron – that’s about 17% DV.
  • Other greens like kale and collard greens deliver 3.3–6% DV.
  • Half a cup of kale has 0.59 mg of iron and a similar amount of collard greens have 1.075 mg.
  • Half a cup of broccoli offers you 0.52 mg or nearly 3% DV of iron.

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