Iron is a mineral involved in some important activities in the body.
Its main function is to transport oxygen throughout the body and red blood cells .
Iron is an essential nutrient that needs to be supplemented from food.
The recommended daily intake (RDI) of iron is 18 mg.
Interestingly, the amount of nutrients the body needs to absorb is based in part on the amount of substance stored in the body.
The substance deficiency occurs when the amount of absorbent is too low to replace the amount of substance lost every day .
Iron deficiency can cause anemia and lead to symptoms such as fatigue. Women who are menstruating without adequate iron-rich foods are at risk of iron deficiency.
Here are 11 healthy foods with high iron content.
1. Shellfish
Shellfish is very delicious and nutritious. All shellfish have high iron content, especially clams, oysters and mussels.
For example, 3.5-ounce (100 grams) clam can hold up to 28 mg iron, about 155% RDI .
However, iron content in clam is not uniform, there are clams that contain very little iron .
Iron in shellfish is heme iron (hemoglobin part containing iron), which is more easily absorbed by the body than non-heme iron found in plants.
100 grams of clam provides 26 grams the protein , 37% RDI vitamin C and a large amount of vitamin B12 about 1,648% RDI.
All shellfish contain very high nutrient content. Shellfish is also scientifically proven to raise blood HDL cholesterol levels .
Although there are still concerns about mercury and toxins in some types of fish and shellfish, the benefits of eating seafood outweigh the risks .
Conclude: 100 gram clam provides 155% iron RDI. Shellfish also contains many other nutrients.
2. Spinach
3.5 ounces (100 grams) of cooked spinach containing 3.6 mg of iron equivalent to 20% of RDI .
Although this is non-heme iron, it is difficult to absorb, but spinach is rich in vitamin C.
This is important because vitamin C helps promote absorption of iron .
This vegetable species also contains many antioxidants called carotenoids that can reduce cancer risk, reduce inflammation and protect the eyes from many diseases .
Combining eating spinach and green vegetables with fat helps your body absorb carotenoids, so choose healthy fats like olive oil to eat with spinach .
Conclude: 100 grams of spinach provides 20% of RDI iron and some vitamins and minerals. It also contains important antioxidants.
3. Liver and other organs
Extremely nutritious viscera. Commonly used organs include liver, kidney, brain and heart. All contain high iron content.
For example, a portion of 3.5 ounces (100 grams) of beef liver contains 6.5 mg of iron or 36% of RDI .
Protein-rich organs, vitamin B, copper and selenium. In the liver contains an extremely large amount of vitamin A, about 634% of RDI per serving.
Organs are also one of the sources of choline, an important nutrient for the brain and liver that many people have not yet supplemented .
Conclude: Organs are a rich source of iron as well as many other substances. 100 grams of liver contains 36% of RDI.
4. Types of beans
Legumes contain a lot of nutrients.
Some of the most popular beans are lentils, chickpeas, peas and soybeans.
They are a great source of iron, especially for vegetarians. 198 grams of cooked lentils containing 6.6 mg of iron equivalent to 37% of RDI .
Legumes are also rich in folate, magnesium and potassium.
In addition, studies have shown that beans and other legumes may reduce inflammation in people with diabetes. Beans may also reduce the risk of heart disease in people with metabolic syndrome .
In addition, beans also support weight loss . They are rich in soluble fiber to help prolong the feeling of fullness and reduce calories .
A study has shown that high-fiber diets with beans are as effective Low-carb diets weight loss .
To maximize iron absorption, use legumes and vitamin C-rich foods like tomatoes, green vegetables or citrus fruits.
Conclude: 198 grams of nine lentils provide 37% of iron RDI. Legumes are also rich in folate, magnesium, potassium and fiber.
5. Red meat
In meat contains a lot of protein, zinc, selenium and some B vitamins .
Researchers say people who eat meat, poultry and fish regularly are less likely to suffer from iron deficiency .
In fact, red meat is probably the most readily available source of heme iron, so it has become an important food for people who are prone to anemia.
In a study that looked at changes in body iron levels after aerobic exercise, meat-eating women retain more iron than those taking supplements .
Conclude: 100 grams of ground beef contains 15% of RDI iron, and is one of the most readily available sources of heme iron. Red meat is also rich in B vitamins, zinc, selenium and high quality protein.
6. Pumpkin seeds
Pumpkin seeds are a delicious snack.
1 ounce (28 grams) of pumpkin seeds containing 4.2 mg of iron, about 23% of RDI .
In addition, pumpkin seeds are a source of vitamin K, zinc and manganese. They also contain a lot of magnesium, which many people still don't get enough .
28 grams of pumpkin seeds contain 37% RDI magnesium, which helps reduce the risk of insulin resistance, diabetes and depression .
Conclude: 28 grams of pumpkin seeds provide 26% of iron RDI. This is also a great source of other nutrients, especially magnesium.
7. Quinoa
Quinoa is a very popular imitation cereal. 185 grams of quinoa ripe provide 2.8 mg of iron, about 15% of RDI .
Moreover, because quinoa does not contain gluten So these nuts have become a good choice for people with celiac disease or diseases related to gluten intolerance.
Quinoa also contains more protein than many other grains, and is rich in folate, magnesium, copper, manganese and many other nutrients.
In addition, active antioxidants in quinoa are more than other grains. Antioxidants help protect cells from free radical damage formed during metabolism and fight stress .
Conclude: 185 gram Quinoa provides 15% of RDI iron. The seeds are gluten-free and high in protein, folate, minerals and antioxidants.
8. Turkey
Turkey meat is a healthy and delicious food. It is also a good source of iron - especially black turkey.
3.5 ounces (100 grams) of black turkey meat containing 2.3 mg of iron, equivalent to 13% of RDI .
If compared, the same amount of white turkey meat contains only 1.3 mg .
Turkey also contains B vitamins and minerals, including 30% RDI zinc and 58% RDI selenium.
In addition, turkey contains quite impressive protein content of about 29 grams per 100 grams.
Eat High protein foods like turkey can help with weight loss, because protein makes you feel full and speeds up metabolism after meals .
High protein intake may also help prevent muscle loss from occurring during weight loss and aging .
Conclude: Turkey provides 13% of RDI iron and is a source of many vitamins and minerals. High protein content in turkeys makes us feel full, enhances metabolism and prevents muscle loss.
9. Broccoli
Broccoli extremely nutritious. 156 grams of ripe broccoli contain 1 mg of iron, equivalent to 6% of RDI. This makes broccoli a relatively good source of iron .
Furthermore, 156 grams of broccoli also contain 168% RDI vitamin C, which helps the body absorb iron better .
In addition, this broccoli is high in folate and provides 6 grams of fiber and vitamin K.
Broccoli belongs to the vegetable family with cauliflower, brussel mustard, Kale and cabbage.
The cruciferous vegetables contain and are plant compounds that are thought to have anti-cancer properties .
Conclude: 156 grams of broccoli provide 6% of RDI iron and lots of vitamin C, K and folate. It may also help reduce the risk of cancer.
10. Tofu
Tofu is soy-based food that is commonly used by vegetarians and in some Asian countries
126 grams of tofu provides 3.6 mg of iron, equivalent to 19% of RDI .
Tofu also contains thiamin and some minerals including calcium, magnesium and selenium. In addition, every 126 grams of tofu contains 20 grams of protein.
Tofu also contains unique compounds called help improve insulin sensitivity, reduce the risk of heart disease and menopausal symptoms .
Conclude: 126 grams of tofu provides 19% of RDI iron and minerals. The isoflavones in this food can improve cardiovascular health and reduce menopausal symptoms.
11. Dark chocolate
1 ounce (28 grams) of dark chocolate contains 3.3 mg of iron, about 19% of RDI .
This small amount of chocolate also provides 25% copper RDI and 16% magnesium RDI.
In addition, this dish contains prebiotic fiber, which nourishes the intestinal bacteria .
A study found that cocoa and dark chocolate powders have more antioxidant activity than powder and juice made from acai fruit and blueberry .
Studies have also shown that chocolate has a positive effect on cholesterol, reducing the risk of heart attack and stroke .
However, not all chocolate is produced with the same formula. It is believed that flavanol compounds are ants for nutritious chocolate, and the flavanol content in dark chocolate is much higher than milk chocolate .
Therefore, it is best to eat chocolate with at least 70% of cocoa to get the maximum benefit.
Conclude: 28 grams of dark chocolate contains 19% RDI iron, along with some minerals and prebiotic fiber to help promote intestinal health.
Iron is an extremely important mineral
Iron is an important mineral that needs to be supplemented regularly.
However, be aware that some people need to limit eating red meat and foods with high levels of heme iron.
However, we can all easily adjust the amount of nutrients absorbed from food.
Remember that if you do not eat meat or fish, you can enhance absorption by supplementing the source of vitamin C when eating iron-powered plants.
