Top 5 High Rich Iron Foods

5 High Rich Iron Foods

why iron is important in our body?

Iron is essential in making hemoglobin, a protein in red blood cells.

These red blood cells help carry oxygen throughout your body.

Six percent of iron can also be found in other essential proteins and another 25% is stored in your body in a blood protein called ferritin.

1. Spinach

Spinach is a very good source of iron for vegetarians.

100 grams of spinach contains 2.7 mg of iron. It also contains 28 mg of vitamin C.

Vitamin C also helps iron to be absorbed better in our body.

Cooking spinach with tomatoes also helps in better absorption of the iron present in spinach by our body.

Apart from iron and vitamin C, spinach also contains vitamin A, K and minerals like magnesium and manganese.

It is good for our eyes and bones and is also used to regulate blood pressure in patients with hypertension.

It also reduces the risk of cancer and relieves constipation.

2. Shellfish

Different varieties of shellfish are rich sources of iron.

100 grams of clam contains 13.98 mg of iron while oyster contains 5.1 mg of iron.

Blue mussel, shrimp and lobster are also good sources of iron. Shellfish are low in calories and rich in proteins, good fats, vitamins and minerals.

Shellfish are good for our heart, brain and weight loss. They are also helpful in building immunity.

3. Tofu

Tofu is a soybean-based food.

100 grams of tofu contains 5.4 mg of iron. Tofu is also a good source of protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc etc.

4. Poultry, Red Meat & Fish

If you are a non-vegetarian, healthy, low-calorie recipes using seafood, poultry and red meat abound on the internet.

Making these a regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average.

Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly.

100 grams of red meat like ground beef contains 2.7 mg of iron.

It is also very rich in B complex vitamins, selenium, zinc, and protein which are all very beneficial for the overall health of the human body.

100 grams of chicken contains 1.3 mg of iron. Fishes like tuna, sardines and mackerel are a rich source of iron.

5. Whole Grains

Whole grains are also good sources of iron.

Wheat, millets, oats, brown rice and quinoa all contain iron.

100 gms of oats contain 4.7 mg of iron while quinoa contains 1.5 mg of iron. Wheat has 3.9 mg of iron per 100 gms while millet contains 3 mg.

Whole grains also contain fibre, proteins, vitamins, minerals and antioxidants. Whole grains improve our digestion and may reduce the risk of heart diseases, stroke, diabetes, obesity, cancer etc.

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