According to the National Institutes of Health (NIH), “Iron is an essential component of hemoglobin, an erythrocyte (red blood cell) protein that transfers oxygen from the lungs to the tissues†(NIH, 2021). Additionally, iron is necessary for DNA synthesis and energy production (NIH, 2021).
Consuming foods high in iron or taking iron-rich supplements can help prevent iron deficiency and support overall health (Zimmermann etal., 2007).
Inadequate iron intake can lead to iron deficiency anemia, a condition characterized by fatigue, weakness, and impaired cognitive function (Camaschella, C. 2015).
Additionally, iron is important for immune system function and plays a role in maintaining healthy skin, hair, and nails (Ganz, T. 2018).
According to the World Health Organization, iron deficiency is the most common nutrient deficiency worldwide, affecting an estimated 1.62 billion people globally (WHO, 2020).
Here are 5 best foods that are high in iron.
A Quick Look At The Best Foods That Are High In Iron:
Our Top Picks:
Our Picks Of The 5 Best Iron-Rich Foods
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Spinach: One Of Iron-Rich Foods
Spinach is a leafy green vegetable that is known for its high iron content. It is a good source of non-heme iron, which is important for vegetarians and vegans who may have limited access to heme iron found in animal products. Spinach also contains other important nutrients such as vitamins A and C, folate, and fiber (NIH, 2020).
A serving of raw spinach weighing 3.5 ounces (100 grams) provides 2.7 mg of iron, which is equivalent to 15% of the daily value (FoodData Central).
Dehydrated Spinach Flakes
- Reduce your risk of cancer (Linnewiel-Hermoni et al., 2015)
- Improved Cardiovascular Health (Kapil et al., 2015)
- Improved Digestive Health (Slavin et al., 2005)
- Protect your eyes from disease (Vu et al., 2006)
Lentils – Food High In Iron
Lentils are a rich source of dietary fiber, protein, and micronutrients such as iron, zinc, and folate, which are important for maintaining good health (Thavarajah et al., 2009)
A single serving of cooked lentils (198 grams) provides 6.6 milligrams of iron, which is 37% of the recommended daily value (FoodData Central).
Organic Iron-Rich Indian Madras Lentils
Iron-Rich and Delicious Food
- Reduce the risk of chronic diseases (Jenkins et al., 2012)
- Promote weight loss (Kim et al., 2016)
- Improve gut health (Najjar et al., 2019)
- Help lower cholesterol levels (Anderson et al., 1999)
Experience the bold and delicious flavors of Tasty Bite’s Madras Lentils today – order now!
Iron-Rich Pumpkin Seeds
Pumpkin seeds may be tiny, but they are densely packed with useful nutrients and nutraceuticals (Dotto et al., 2020).
A 1-ounce (28-gram) portion of pumpkin seeds contains 2.5 mg of iron, which is equivalent to 14% of the daily recommended value (FoodData Central).
Pumpkin seeds are an excellent source of vitamin K, zinc, manganese, and magnesium, all of which are essential nutrients that many people are deficient in (de Baaij et al., 2015).
Anthony’s Organic Pumpkin Seeds
- May improve heart health ( Šamec et al., 2022)
- Benefit prostate health (Vahlensieck at al., 2015)
- Immune system support (Haase et al., 2009)
- Anti-inflammatory properties (Sakka et al., 2015)
Chickpeas – One Of Foods High In Iron
Chickpeas, also known as garbanzo beans, are a popular legume that are widely consumed across the world due to their high nutritional value and versatility in cooking.
A single serving of chickpeas (100 grams) provides 4.31 milligrams of iron, which is 22% of the recommended daily value (FoodData Central).
Chickpea is a good source of important vitamins and nutrients with bioactive compounds playing an important role in human health (Camargo et al., 2019).
Iberia Organic Chickpeas
- Enhance the allergic problems in sensitive individuals (Gupta et al., 2017)
- Prevent chronic degenerative diseases (Faridy et al., 2020)
- High Digestibility (Gangola et al., 2014)
- Help to regulate blood sugar levels (Jukanti et al., 2012)
Iron-Rich Food With Kidney Beans
Kidney beans are a type of Phaseolus vulgaris, a legume that originated in Central America and Mexico.
The common bean is a significant foodstuff and a major provider of protein and iron for people all over the world.
Kidney beans are a good source of folate, iron, and magnesium. Like legumes, its consumption has been associated with reduced risk of several chronic diseases, including type 2 diabetes, cardiovascular disease, and some forms of cancer (Polak et al., 2015)
Westbrae Organic Kidney Beans
- Improved blood sugar control (Thompson et al., 2012)
- Prevent Colon cancer (Aune et al., 2009)
- Reduce your risk of type 2 diabetes (Krishnan et al., 2007)
- Help control weight management (Higgins et al., 2004)
Try our delicious and nutritious Westbrae Natural Organic Kidney Beans today!
The Bottom Line
Iron is a crucial mineral that plays a vital role in our overall health and well-being.
In order to maintain good health, it is essential to include iron-rich food in your diet as the body is unable to produce it naturally.
Iron-rich foods include spinach, beans, lentils, pumpkin seeds, or fortified cereals. By making an effort to consume those iron-rich foodstuffs regularly, we can ensure that our bodies have the necessary iron levels to function properly.
FAQs
Why Is Iron Important For Our Health?
Iron is an essential mineral that plays many important roles in the body. One of its main functions is to help transport oxygen throughout the body, which is necessary for the production of energy and the maintenance of healthy cells, tissues, and organs. Iron is also important for immune function, brain development, and the production of certain hormones.
Are Canned Beans Just As Healthy As Dried Beans?
Canned beans can be a convenient and time-saving option, but they may not be quite as healthy as dried beans. Canned beans are typically cooked with added salt and sometimes sugar or other additives, which can increase their sodium and calorie content. In addition, the canning process may cause some loss of nutrients, such as B vitamins and vitamin C. However, canned beans are still a good source of protein, fiber, and other nutrients, and can be a healthy part of a balanced diet. If you choose to use canned beans, look for low-sodium or no-salt-added varieties, and rinse them thoroughly before using to reduce the sodium content.
What Are Some Other Health Benefits Of Beans?
Beans are a nutritious and versatile food that can provide a variety of health benefits. Here are a few:
High in fiber: Beans are an excellent source of dietary fiber, which can help regulate digestion, lower cholesterol levels, and promote feelings of fullness.
Rich in protein: Beans are a good source of plant-based protein, which can help build and repair tissues, support immune function, and provide energy.
Low in fat: Beans are naturally low in fat and saturated fat, which can help reduce the risk of heart disease and other chronic conditions.
Rich in vitamins and minerals: Beans are a good source of several essential vitamins and minerals, including iron, magnesium, potassium, and folate.
May help reduce the risk of chronic disease: Some studies have suggested that a diet rich in beans may help reduce the risk of certain chronic conditions, such as type 2 diabetes, heart disease, and certain types of cancer.
What Are Some Other Leafy Greens That Are High In Iron?
Leafy greens are a great source of iron-rich, an essential mineral that helps transport oxygen throughout the body. While spinach is often touted as one of the highest foods high in iron, there are other leafy greens that are also rich in this important mineral. Some examples include:
Swiss chard: This leafy green is a good iron-rich source, as well as other nutrients like vitamin K, vitamin A, and potassium.
Kale: In addition to being rich in iron, kale is also a good source of vitamin C, which can help improve iron absorption.
Collard greens: These leafy greens are iron-rich, as well as other nutrients like vitamin K, vitamin A, and calcium.
Beet greens: The greens that come attached to fresh beets are also a source of iron-rich, as well as other nutrients like vitamin K, vitamin A, and potassium.
How Can I Make Leafy Greens Taste Better?
Leafy greens can sometimes have a bitter or earthy taste that not everyone enjoys. However, there are many ways to make them taste better and more flavorful. Here are a few ideas:
Add some acid: A squeeze of lemon juice or a splash of vinegar can help balance out the bitterness of greens like kale and collards.
Use flavorful toppings: Add some toasted nuts, crumbled cheese, or a drizzle of flavorful oil to your greens to add some extra flavor and texture.
Cook them with aromatics: When sautéing or braising greens, start by cooking some garlic, onion, or ginger in oil before adding the greens. This can help infuse them with flavor.
Pair them with sweet ingredients: Sweet flavors can also help balance out the bitterness of greens. Try adding some dried fruit, like raisins or cranberries, to your salad, or sautéing greens with some caramelized onions.
Experiment with different cooking methods: Some people find that they prefer certain greens cooked a certain way. For example, some may prefer kale roasted, while others prefer it sautéed. Try experimenting with different cooking methods to find what you like best.
References
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