Foods High In Iron List: Preventing Iron-Related Illnesses and Diseases
Most people deal with their daily hectic schedules.
Most of the time, their dietary needs tend to be neglected because they feel that eating a balanced diet will take them too much time.
Thus, they resort on eating easy-to-prepare meals and fast-food products.
However, these poor eating habits can often lead to medical problems and nutritional deficiencies.
One of the common nutritional deficiencies is the iron deficiency.
This problem often occurs when a person doesn't eat enough iron-rich foods.
Iron provides several vital functions in the body.
Low amounts of iron in the body can cause iron-related disease such as anemia, which in turn can lead to other severe medical problems.
Iron is one of the important minerals within the body, as it provides a lot of functions that are essential in maintaining the normal functioning of the body systems.
It is utilized in the production of hemoglobin and enzymes that are required in regulating the wellness of the body.
Also, it aids in the transportation of oxygen in the blood to the different parts of the body and acts as a catalyst in most metabolic reactions that are essential for cell growth.
This element is vital in boosting the immune system and in the proper functioning of the liver.
Its current recommended daily allowance in the body is 18 milligrams.
To maintain the recommended iron level inside the body, the best way to do is to eat foods rich in iron.
Individuals having low levels of iron are always weak and inactive compared to people with normal iron levels.
Taking iron-rich foods regularly will free a person from the risk of developing anemia, keeping a person hale and healthy.
Below are the foods high in iron list that prevents the occurrence of iron-related disorders.
1.
Chocolate and Cocoa Powder.
Some may think it's a junk food, but chocolates are providing health benefits to individuals especially those with iron-related problems.
Pure cocoa powder without any milk, cocoa fat, and sugar can provide 36mg of iron in a one-hundred gram serving.
Also, unsweetened baking chocolate offers 17.
4mg per 100g serving.
Most of the sweetened milk chocolates provide 2.
4mg per 100g.
2.
Roasted Pumpkin and Squash Seeds.
As a well-known food in the Middle East and in East Asia, squash and pumpkin seeds comprise about 15mg of iron per 100g serving.
These seeds can be purchased in local supermarkets and in groceries.
If these are not available in the said stores, one can surely find them in specialty stores.
Also, one can save pumpkin and squash seeds and have them dry, as the dried seeds contain more iron than roasted seeds.
3.
Liver (Animal).
Animal liver is a vitamin-rich food that is mostly packed with iron.
Before, it was prescribed by physicians as a cure for anemia and as a supplement food for pregnant women.
Among animal livers, the liver of the duck contains the most iron, with 30.
5mg per 100g serving, followed by pork liver, chicken liver, and turkey liver.
4.
Seafood.
Clams contain the most iron content, with 28mg per 100 serving.
On the other hand, oysters provide about 12mg of iron on every 100g serving.
These different kinds of seafood can be eaten steamed, fried, baked, or even raw.
5.
Dried Herbs.
Herbs are known to have a lot of nutrients and iron, and it is widely used for medicinal purposes.
Among all dried herbs, dried thyme contains the most amount of iron with 124mg per 100g serving.
Other herbs such as dried parsley, spearmint, black pepper, marjoram, cumin seed, oregano, dill, bay leaf, coriander, basil, ground turmeric, savory, fenugreek seed, chervil, and rosemary contain a lot of iron contents.
Other foods high in iron list include some of the types of vegetables, legumes and animal products.
Vegetables that are high in Iron - green, leafy vegetables such as collard greens, turnips, spinach, cabbage, and mustard are all popular iron-rich foods.
Other excellent sources of iron include broccoli, beet roots, peas, potato, asparagus, Swiss chard, watermelon, watercress, corn, and Brussels sprouts.
Legumes that are rich in Iron - Some legumes that are rich in iron include green beans, lima beans, kidney beans, navy beans, pinto beans, lentils, and soybeans.
Animal products that are high in Iron - Non-vegetarians can surely enjoy animal products that are rich in iron.
These products include chicken and turkey, liver, sardines, chicken liver, beef, and red meat.
Most of the time, their dietary needs tend to be neglected because they feel that eating a balanced diet will take them too much time.
Thus, they resort on eating easy-to-prepare meals and fast-food products.
However, these poor eating habits can often lead to medical problems and nutritional deficiencies.
One of the common nutritional deficiencies is the iron deficiency.
This problem often occurs when a person doesn't eat enough iron-rich foods.
Iron provides several vital functions in the body.
Low amounts of iron in the body can cause iron-related disease such as anemia, which in turn can lead to other severe medical problems.
Iron is one of the important minerals within the body, as it provides a lot of functions that are essential in maintaining the normal functioning of the body systems.
It is utilized in the production of hemoglobin and enzymes that are required in regulating the wellness of the body.
Also, it aids in the transportation of oxygen in the blood to the different parts of the body and acts as a catalyst in most metabolic reactions that are essential for cell growth.
This element is vital in boosting the immune system and in the proper functioning of the liver.
Its current recommended daily allowance in the body is 18 milligrams.
To maintain the recommended iron level inside the body, the best way to do is to eat foods rich in iron.
Individuals having low levels of iron are always weak and inactive compared to people with normal iron levels.
Taking iron-rich foods regularly will free a person from the risk of developing anemia, keeping a person hale and healthy.
Below are the foods high in iron list that prevents the occurrence of iron-related disorders.
1.
Chocolate and Cocoa Powder.
Some may think it's a junk food, but chocolates are providing health benefits to individuals especially those with iron-related problems.
Pure cocoa powder without any milk, cocoa fat, and sugar can provide 36mg of iron in a one-hundred gram serving.
Also, unsweetened baking chocolate offers 17.
4mg per 100g serving.
Most of the sweetened milk chocolates provide 2.
4mg per 100g.
2.
Roasted Pumpkin and Squash Seeds.
As a well-known food in the Middle East and in East Asia, squash and pumpkin seeds comprise about 15mg of iron per 100g serving.
These seeds can be purchased in local supermarkets and in groceries.
If these are not available in the said stores, one can surely find them in specialty stores.
Also, one can save pumpkin and squash seeds and have them dry, as the dried seeds contain more iron than roasted seeds.
3.
Liver (Animal).
Animal liver is a vitamin-rich food that is mostly packed with iron.
Before, it was prescribed by physicians as a cure for anemia and as a supplement food for pregnant women.
Among animal livers, the liver of the duck contains the most iron, with 30.
5mg per 100g serving, followed by pork liver, chicken liver, and turkey liver.
4.
Seafood.
Clams contain the most iron content, with 28mg per 100 serving.
On the other hand, oysters provide about 12mg of iron on every 100g serving.
These different kinds of seafood can be eaten steamed, fried, baked, or even raw.
5.
Dried Herbs.
Herbs are known to have a lot of nutrients and iron, and it is widely used for medicinal purposes.
Among all dried herbs, dried thyme contains the most amount of iron with 124mg per 100g serving.
Other herbs such as dried parsley, spearmint, black pepper, marjoram, cumin seed, oregano, dill, bay leaf, coriander, basil, ground turmeric, savory, fenugreek seed, chervil, and rosemary contain a lot of iron contents.
Other foods high in iron list include some of the types of vegetables, legumes and animal products.
Vegetables that are high in Iron - green, leafy vegetables such as collard greens, turnips, spinach, cabbage, and mustard are all popular iron-rich foods.
Other excellent sources of iron include broccoli, beet roots, peas, potato, asparagus, Swiss chard, watermelon, watercress, corn, and Brussels sprouts.
Legumes that are rich in Iron - Some legumes that are rich in iron include green beans, lima beans, kidney beans, navy beans, pinto beans, lentils, and soybeans.
Animal products that are high in Iron - Non-vegetarians can surely enjoy animal products that are rich in iron.
These products include chicken and turkey, liver, sardines, chicken liver, beef, and red meat.
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