According to the Center for Disease Control and Prevention Iron deficiency is the most common form of nutritional deficiency – leaving us with the question: Are you eating enough foods rich with iron? The statistics claim that women ages 19 to 50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams if they’re pregnant – while men at this age only need 8 milligrams.
Do you know which ones are the best iron-rich foods?
Liver is the best source for iron with an added bonus of other minerals, vitamins, and protein. From different types of liver consumed Beef liver is incredibly high in iron at 5 mg per slice. Pork liver is better option, with higher iron and vitamin C levels. But have in mind that liver should be eaten in moderation because it’s high in cholesterol, so don’t overdo it!
Oysters are miraculous seafood appetizers enriched with high levels of iron. Clams, mussels, oysters, and squid are loaded with iron (plus zinc and vitamin B12). One single medium oyster delivers 3 to 5 mg of iron – so you can get your daily limit fast and with no fuss.
Talking about amazing legumes, they have 5 mg of iron per cup, plus a hearty dose of protein, which makes them a good choice for vegetarians. Chickpeas are wonderful addition to salads and pasta or you can create your own homemade, iron-rich hummus!
Are you a fan of cereal as a breakfast meal of choice? Well, good choice then- you just increase your daily dose of iron. Among other good nutrition’s from cereal are fiber, zinc, calcium, and B vitamins.
So, what you’ll have for breakfast tomorrow?
5. Pumpkin seeds
I’ll bet you never thought that pumpkin seeds are the best source for iron right? One cup of whole seeds contains over 2 mg, while a cup of the kernels alone packs in a whopping 10 mg, making them the best and most efficient source for iron intake. Add them to bread or muffin recipes, or just as a healthy snack roosted with salt.
One half cup of these legumes contains over 4 mg of iron, but you get extra benefits with them such as copperand manganese, important nutrients for healthy immune systems. Soybeans are rich with fiber and amino acids and are the world best known supplement for everything from meat to milk for vegetarians.
Spinach is amazing source of iron, with just one cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E. Also, spinach is a very good side dish in everything, making it easy to use it in multiple recipes.
8. Sesame Seeds
These oil seeds contain 20 mg of iron per cup, but also are packed with essential nutrients like copper, phosphorus, vitamin E, and zinc. An easy way to use them is by putting them in a salad. We promise that the taste will be amazing.