Iron is essential which plays a significant role in many body functions. If you don’t take the required amount of iron, then it will suffer in iron deficiency. Don’t know which foods contain iron? Well, there are lots of foods which are loaded with a decent amount of iron. There is a misconception that only expensive foods are containing iron. But there is a large amount of different food group which is rich in iron. Let’s have a look.
Which Foods Contain Iron?
There are a lot of foods found in nature which contain great amount of iron. Let’s see some of these.
The vegetable is a great source of iron. Though it contains non-heme iron, these are rich in vitamin C., but this non-heme can’t absorb easily. Here are some vegetable or vegetable-derived items offer a great high amount of per serving.
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- Leafy Greens
Leafy greens like kale, spinach, swiss chard, beet, and collard contain 2.5 to 6.4 mg of iron or 14–36% of the RDI on one cooked cup. This is three times more than 100 gm boiled egg. On the other hand, it is 3.6 times more than the chicken. Other vegetables that contain iron are cabbage, Brussels sprouts, and broccoli.
Potato contains contain significant amounts of iron. The interesting fact is that most of the iron concentration in its skins. For example, an unpeeled potato (large size) gives 3.2 mg of iron or 18% of the RDI. However, sweet potato provides slightly less. On the other hand, they are a great source of vitamin C, fiber, B6. However, potatoes cover up 46% of our daily need of iron and potassium.
- Palm Hearts
Palm’s heart is tropical veggies that are rich in potassium, fiber, manganese, folate and vitamin C. but most of the people don’t know that it contains an impressive amount of iron, around 4.6 mg per cup that is 26% of the RDI. It is a versatile vegetable which can be blended into tosses on the grill, as dips, stir-fry or on salad.
Certain mushrooms are very rich in iron. For example, one cup cooked white mushrooms have 2.7 mg iron. Meanwhile, Oyster mushrooms offer almost twice amount of iron than white mushrooms.
- Tomato Paste
The interesting fact is that raw tomato contains the very little amount of iron. But whenever it concentrated or dried, they offer a decent amount of iron. For example, half cup of tomato paste provides 3.9 mg of iron. On the other hand, full cups of tomato sauce provide 1.9 mg. However, Sun-dried tomatoes are also an iron-rich source.
Legumes such as peas, beans, and lentils are rich in iron. Here is a list which legumes contain most of the iron.
- Soybeans, navy beans
- Tempeh, Tofu, and Natto
- Chickpeas and black-eyed peas
Normally when it comes to the nutrient factor of iron, fruit is very uncommon. But surprisingly, some fruits are rich in iron. Here is some fruit that contains the great amount of iron.
Dates are so rich in protein that after a long fasting Muslim take dates first. Just a 100 gram of dates contains such amount of iron which may fulfill 50% of our daily requirement. However, dates contain nutrients like vitamin A and K, riboflavin, thiamin, and fiber.
Olives contain a decent amount of iron. In per 100 gram, it contains 3.3 mg of iron. On the other hand, it is a good source fat, fiber, and fat-soluble vitamins and E. however, olives are beneficial to reduce the heart disease.
Mulberry is a kind of fruit which contain an impressive amount of nutritional value. In per cup of mulberries, there is 2.6 mg of iron. It is also a huge source of vitamin C, antioxidants.
Not just dried fruits contain iron nut also most juicilicious fruit watermelon is an iron-rich fruit. Just in a one-eighth of a watermelon (medium-sized) contain 1.5 gm of iron. They are also a great source of vitamin C.
There is a misconception that irons are only found in meats and vegetable. Some grains are so rich in iron. This type of grain can reduce the possibility of obesity as well as heart diseases. Thus, all the grains do not equally contain the same amount of iron. Some of the grain that contains grains is given below.
Nonveggies and Meat
Not only fresh fruit and vegetable contain iron but also meat, and veggies are a great source of iron. Let’s see some of them.
Turkey meat is delicious and healthy food. However, it’s a great source of iron-, particularly dark turkey. Just 100 gram of dark turkey contains 2.3 mg of iron that is 13% of the RDI. It is also a great source of vitamin B, minerals, zinc.
- Red Meat
The researcher found that people who take red meat on a regular basis are less suffers from an iron deficiency. Red meats are nutritious as well as delicious. They are rich in several B-vitamin, protein, selenium, and zinc. Just 3.5 ounce serving beef provides 2.7 mg of iron.
- Other Organ Meats
Organ meats are also extremely nutritious. Thus, popular types of organ include kidney, brain, liver, and heart. Thus, all of these are rich in iron. Organ meats are also a great source of choline.
Most of us don’t know shellfish had a great amount of iron. However, oyster, mussels, and clams are rich in iron. But the iron shellfish contain is non-heme which is found in veggies and plant.
Nuts and Seeds
If you want to put some iron-based food regularly, then the seed and nuts are great. They are also dried so you can store them. Nuts that contain an enormous amount of iron are- Pine Nuts and Cashews. Seeds that contain a high amount of iron are.
Other Foods Contain Iron
Some group can’t fit into those food groups, but contain a decent amount of iron. Some of these are.
- Dark Chocolate
- Dried Thyme
- Blackstrap Molasses
- Coconut Milk
Hopefully, you have already known that which foods contain iron. So take the right amount of iron to prevent the iron deficiency. And get a healthy life. We hope you enjoyed our article.