12 Healthy Foods That Are High in Iron

12 Healthy Foods That Are High in Iron:- Growing kids get hungry between meals. However, many packaged kid foods are unhealthy.
Many contain refined wheat, sugar, and artificial additives. Take advantage of snack time to add nutrients to your child’s diet.

Instead of prepackaged snacks, provide your youngster healthy foods for energy and nourishment.Discover a variety of nutritious and tasty snacks for kids.

Table of Contents

1. Shellfish

Shellfish is yummy and healthy. All shellfish contains iron, but clams, oysters, and mussels are especially rich.
A 3.5-ounce (100-gram) serving of clams may contain 3 mg of iron, 17% of the DV.
However, clam iron concentration varies, and some kinds contain very little.
Shellfish contain heme iron, which your body absorbs better than plant iron.
Clams include 26 grammes of protein, 24% of the DV for vitamin C, and 4,125% of the DV for vitamin B12 in a 3.5-ounce serving.
Shellfish are rich in omega-3 fatty acids, which raise HDL cholesterol.
Despite worries about mercury and toxins in some fish and shellfish, the advantages of eating seafood exceed the hazards.
The EPA and FDA recommend consuming 2–3 servings of “Best Choices” seafood such clams, oysters, and scallops each week.

2. Spinach

Spinach has many health advantages but few calories.
3.5 ounces (100 grammes) of raw spinach contain 2.7 milligrammes of iron, 15% of the DV.
Spinach contains vitamin C and non-heme iron, which is poorly absorbed. Important because vitamin C greatly improves iron absorption.
Spinach contains carotenoids, antioxidants that may lower cancer risk, inflammation, and eye damage.
Eat healthy fats like olive oil with spinach and other leafy greens to absorb carotenoids.

3. Organ meats like liver

Spinach has many health advantages but few calories.
3.5 ounces (100 grammes) of raw spinach contain 2.7 milligrammes of iron, 15% of the DV.
Spinach contains vitamin C and non-heme iron, which is poorly absorbed.
Important because vitamin C greatly improves iron absorption.
Spinach contains carotenoids, antioxidants that may lower cancer risk, inflammation, and eye damage.
Eat healthy fats like olive oil with spinach and other leafy greens to absorb carotenoids.

4. Legumes

Legumes are nutritious.
Common legumes include beans, lentils, chickpeas, peas, and soybeans.
Vegetarians benefit from their iron content. One cup (198 grammes) of cooked lentils contains 6.6 mg, 37% of the DV.
Beans including black, navy, and kidney beans can simply boost iron consumption.
A half-cup (86-gram) portion of cooked black beans contains 1.8 mg of iron, 10% of the DV.
Legumes provide folate, magnesium, and potassium.
Beans and other legumes lower inflammation in diabetics, according to research.

5. Red meat

3.5 ounces (100 grammes) of ground beef contains 2.7 milligrammes of iron, 15% of the DV.
Protein, zinc, selenium, and B vitamins are abundant in meat.
Regular meat, poultry, and fish consumption may reduce iron deficiency, according to research.
Red meat is likely the most readily available source of heme iron, making it vital for anemics.
The study found that women who ate less than 2 ounces of red meat daily had lower zinc, iron, vitamin B12, potassium, and vitamin D intakes than those who ate 2–3 ounces.

6. Pumpkin Seeds

Pumpkin seeds are sweet and portable.
A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 milligrammes of iron, 14% of the DV.
Vitamin K, zinc, and manganese are also in pumpkin seeds. These are some of the best magnesium sources, a common dietary deficit.
A 1-ounce (28-gram) serving of magnesium contains 40% of the DV, reducing insulin resistance, diabetes, and depression risk.

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12 Healthy Foods That Are High in Iron

7. Quinoa

Quinoa is a popular pseudocereal. One cup (185 grammes) of cooked quinoa contains 2.8 mg of iron, 16% of the DV.
Quinoa is gluten-free, making it a suitable alternative for celiacs.
Quinoa has more protein, folate, magnesium, copper, manganese, and other nutrients than most cereals.
Quinoa is also more antioxidant than most grains. Antioxidants protect cells from free radicals produced during metabolism and stress.

8. Turkey

Turkey meat is tasty and healthful. Iron is abundant in dark turkey meat.
3.5 ounces (100 grammes) of dark turkey meat contains 1.4 milligrammes of iron, 8% of the DV.
Similar amounts of white turkey meat contain 0.7 milligrammes.
Dark turkey meat has 28 grammes of protein per serving and many B vitamins and minerals, including 32% of the DV for zinc and 57% for selenium.
Protein makes you feel full and boosts metabolism after meals, thus turkey may help you lose weight.
High protein intake can also prevent weight loss and ageing muscle loss.

9. Broccoli

Nutritionally rich broccoli. Cooked broccoli has 1 mg of iron, 6% of the DV, per cup (156 grammes)
Broccoli also has 112% of the DV for vitamin C, which aids iron absorption.
Same serving size has folate, 5 grammes of fibre, and vitamin K. The cruciferous vegetable family includes broccoli, cauliflower, Brussels sprouts, kale, and cabbage.
Indole, sulforaphane, and glucosinolates in cruciferous vegetables may prevent cancer.

10. Tofu

Some Asian countries and vegans love tofu.
Half-cup (126-gram) servings contain 3.4 mg of iron, 19% of the DV.
Tofu contains thiamine, calcium, magnesium, and selenium. Each serving contains 22 grammes of protein.
Isoflavones in tofu increase insulin sensitivity, heart disease risk, and menopausal symptoms.

11. Dark chocolate

Some Asian countries and vegans love tofu.
Half-cup (126-gram) servings contain 3.4 mg of iron, 19% of the DV.
Tofu contains thiamine, calcium, magnesium, and selenium. Each serving contains 22 grammes of protein.
Isoflavones in tofu increase insulin sensitivity, heart disease risk, and menopausal symptoms.

12. Fish

Fish is healthy, and tuna is strong in iron.
A 3-ounce (85-gram) portion of canned tuna contains 1.4 milligrammes of iron, or 8% of the DV.
Fish is rich in omega-3 fatty acids, a heart-healthy lipid with many health advantages.
Omega-3 fatty acids boost brain health, immunity, and growth and development.
Use the EPA chart to find mercury-free fish.

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12 Healthy Foods That Are High in Iron