Seven Foods with High Iron Content

Seven Foods with High Iron Content

Spelled out this spinach might not give you strength like Popeye.
However, there is one thing that can definitely give you strength, by consuming iron-rich foods. If we look at the function of this substance, the most important thing is to carry oxygen to all parts of the body and form red blood cells. So yes, it has a very important role in your body.


On average, daily iron intake must be 18 mg. However, you must also remember that this iron absorbed by the body depends on how much has been stored. An iron deficiency occurs when the amount of iron you consume is lower than you lose. This iron deficiency can be said to cause anemia. Menstruating women have a higher risk of iron deficiency. Taking iron supplements is an option but overdoing it leads to several side effects. Therefore, you should try to replenish natural sources of iron.

List of Foods with High Iron Content


1. Shellfish

Shellfish such as oysters, oysters, and shellfish are indeed one of the very rich sources of iron. One serving of 100 grams of shellfish is about 28% iron. Now this can vary because some varieties contain very less amount of iron. Oysters, on the other hand, contain 10.2 grams of iron in 100 grams. This type of fish contains heme iron that has been absorbed by the body, unlike other non-heme sources. They are also known to increase your good cholesterol levels, thereby promoting better heart health.

2. Spinach

Spinach is one of the green plants that are known to offer a variety of health benefits for a few calories. One serving of 100 grams of spinach gives you 3.2 grams of iron. This vegetable is a source of non-heme iron which is why it is absorbed slowly. However, this is also a good source of vitamin C which can increase the rate of absorption of iron by the body. Eat spinach with healthy fats like olive oil to maximize its health benefits.

3. Meat Organs such as the liver

Meat organ including liver, brain, kidney, heart, and everything is very nutritious. They are all sources of iron that is considered to be very rich and healthy. A serving of 100 grams of beef liver gives you 6.5 grams of iron. They are also rich in protein, copper, selenium, vitamin V and choline, which humans usually don't get from natural sources.

4. Red Meat

Red meat is quite satisfying and nutritious, don't forget, this very rich source of iron. A serving of 100 grams of red meat gives you 2.7 grams of iron. It is also a rich source of protein, selenium and B vitamins. Studies show that people who consume red meat, fish and poultry regularly have a lower risk of suffering from iron deficiency. In other studies, it was observed that women who consumed red meat retained iron better than those who did not.

5. Pumpkin seeds

This delicious and portable snack is also a rich source of iron. A serving of 28 grams of pumpkin seeds gives you 4.2 grams of iron. They are also rich in vitamin K, zinc and magnesium.

6. Dark Chocolate

This one is good news for lovers of dark chocolate. Dark chocolate is also one of the rich sources of iron, 3ns dark chocolate gives you 7 mg of iron. Choose one that contains 45 to up to 69% cocoa solids.

7. Legumes (Legumes)

These nuts are another source of iron which is quite rich. This includes beans, soybeans, beans, and peas. They are one of the best sources of iron for vegetarians. A serving of 200 grams of legume can give you 6.6 mg of iron. They are also rich in folate, magnesium, potassium and can also cause weight loss.

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