Health Benefits of Iron Rich Food

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Iron deficiency is one of the most common nutritional deficiencies, and what bothers us is most of us choose to do nothing about it.


1. Green Leafy Vegetables


Spinach and Swiss chard top the list here. The two have leaves with bold colors and are quite rich in iron. They are also rich in vitamins A, C, and K – which boost eye and bone health as well. The iron in these vegetables plays a role in transporting oxygen to the blood.

One medium potato contains 1.9 milligrams of iron, which meets 10% of the daily requirement of the nutrient. And since they are low in sodium, they also help maintain healthy blood pressure. They are quite rich in vitamin C, and hence fight inflammation and boost immunity.


3. Mushrooms


One cup of sliced mushrooms (72 grams) contains 0.3 milligrams of iron, which meets 2% of your daily iron needs. The anti-inflammatory properties of mushrooms also help fight some grave diseases like cancer. They also contain phytonutrients that boost heart health.


4. Olives
A hundred grams of olives contain 0.5 milligrams of iron, which meets 3% of the daily iron requirement. Olives are also rich in antioxidants, which can prevent heart attack and cancer. They also prevent the growth of unwanted microorganisms. Olives also contain other plant compounds that can boost bone health, as per studies.

5. Mulberries
One cup of mulberries (140 grams) contains 2.6 milligrams of iron, which accounts for 14% of the daily requirement. Mulberries are also rich in fiber, a nutrient that promotes digestive health and prevents colorectal cancer. The fruit is also known to stabilize blood sugar levels
These include raisins, apricots, prunes, and pistachios. One cup of raisins (165 grams) contains 3.1 milligrams of iron, which meets 17% of your daily iron needs. One cup of apricots (130 grams) meets 19% of RDA of iron, while the values are 9% for one cup of prunes (174 grams), and 28% for a cup of pistachios (123 grams).

7. Meat
Include chicken liver and even meat from turkey and grass-fed beef. While one ounce of chicken liver (28 grams) contains 3.3 milligrams of iron (18% of the daily value), one unit of turkey (150 grams) contributes 10% of the daily value of iron, and one ounce of grass-fed beef offers 3% of the daily value of iron. Meat is known as a complete protein.


8. Fish
Among the various fish, sardine stands out as one rich in iron. One cup of drained sardines (149 grams) contains 4.4 milligrams of iron, which meets 24% of your daily iron requirements.
Sardines are also replete with omega-3 fatty acids, which fight inflammation and work absolute wonders for your health. They prevent heart attacks, aid arthritis treatment, boost vision health, and even enhance hair growth and skin health.

9. Egg:
A single Egg meets 5% of your daily iron needs. More importantly, eggs are probably the most nutritious food on the planet. They also raise good cholesterol levels and protect the heart. They are also good sources of lutein and zeaxanthin, antioxidants that are beneficial for the eyes.


10. Legumes
Legumes include beans, chickpeas, lentils, and soybeans. One cup (198 grams) of lentils contains 6.6 milligrams of iron, which meets 37% of the daily needs.
Studies show that legumes also reduce inflammation and can be especially beneficial for diabetics. They have soluble fiber, which helps to reduce weight.

11. Nuts and Seeds
Iron-rich nuts include almonds, cashews, and pine nuts – all of which contain about 1.5 milligrams of iron per ounce, which meets about 7% of the recommended daily intake.
Seeds include pumpkin seeds, sesame, and flaxseeds – two tablespoons of each contains 1.2 to 4 milligrams of iron, and they meet 7% to 23% of the daily iron needs. These nuts and seeds are also great sources of protein, fiber, zinc, and magnesium.


12. Tofu

 Half a cup of tofu (126 grams) contains 3.4 milligrams of iron, which meets 19% of the daily requirement of the nutrient.
The soy isoflavones in tofu are known to lower bad cholesterol. They can help reduce bone loss and increase bone mineral density.
One bar of dark chocolate (101 grams) contains 12 milligrams of iron that accounts for 67% of the daily iron requirement.
Dark chocolate is also a great source of antioxidants – they fight free radicals and prevent deadly diseases like cancer. It also contains flavanols that protect the heart from disease.
Location: India

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