Healthy Foods Iron is a vital mineral, performing many essential functions within the body – one being to transport oxygen as part of red platelets and supply your cells with much-needed oxygen.
Vitamin B-12 is an essential dietary supplement, meaning you should consume it through food sources. The Daily Value (DV) for vitamin B-12 is 18 mg.
Iron intake depends to an extent on how much iron you’ve stored away in the past.
Lack can occur if your monthly admission amount is insufficient to replace what is lost each day.
Iron deficiency can cause weakness and fatigue. Bleeding women who do not consume iron-rich food varieties are especially at risk of iron deficiency anemia.
As there are plenty of delicious food choices that will help meet your daily iron requirements, here are three great food suggestions to meet them.
1. Shellfish
The delectable and nutritious shellfish is one of the top sources for iron. Specifically mollusks, clams and mussels provide significant amounts.
One 3.5-ounce (100 gram) serving of shellfishes might provide up to 3 mg of iron – that’s 17% of your daily value (DV).
However, the iron content of mollusks varies considerably and some species could contain even greater levels.
Shellfish contains heme iron, which your body absorbs more readily than non-heme iron found in plants.
A 3.5-ounce serving of mollusks also provides 26 grams of protein, 24% of the Daily Value for vitamin C and an impressive 4,125% Daily Value for B12.
Shellfish are packed with essential vitamins and nutrients that have been demonstrated to boost levels of heart-friendly HDL cholesterol in your bloodstream.
Though mercury and poisons may exist in certain fish and shellfish species, the benefits of eating fish far outweigh their risks.
2. Spinach
Spinach offers numerous health advantages while remaining relatively calorie-free.
Crude spinach contains approximately 3.5 ounces (100 grams), or 15% of its Daily Value in iron.
While spinach contains non-heme iron that may not be easily assimilated by its consumers, its abundance in vitamin C makes up for this with regard to iron absorption. Indeed, vitamin C plays a pivotal role in helping retain iron.
Spinach contains carotenoids, cell support substances that may reduce your risk of malignant growth and inflammation as well as protect eyes from infections.
Consuming spinach and other mixed greens with fat helps your body retain carotenoids more effectively; so be sure to incorporate healthy oils like olive oil with each serving of spinach.
3. Liver And Other Organ Meats
Organ meats are highly nutritious. Popular choices for this category of proteins are liver, kidneys, brains and hearts — which all boast high amounts of iron content.
An 80-gram serving of hamburger liver contains 36% of its Daily Value for iron at 6.5 mg per 3.5-ounce portion, for an impressive total of 36.6 mg.
Organ meats contain both high amounts of protein and essential B-vitamin nutrients like copper and selenium.
Liver is packed with vitamin A, providing an incredible 1,049% of its Daily Value per 3.5-ounce serving.
Organ meats are one of the richest sources of choline, an essential nutrient for brain and liver health that many individuals don’t consume enough of.
4. Pumpkin Seeds
Pumpkin seeds make for an irresistibly crunchy snack!
One ounce (28 grams) serving of pumpkin seeds contains 2.5 mg of iron, or 14% of the Daily Value.
Pumpkin seeds are an excellent source of Vitamin K, zinc, manganese, magnesium – three essential minerals which many individuals are deficient in.
One ounce (28-grams) serving of magnesium provides 40% of your Daily Value (DV), helping lower the risk of insulin resistance, diabetes, and depression.
5. Quinoa
Quinoa is an iconic pseudocereal grain. One cup (185 grams) of cooked quinoa provides 16% of your Daily Value of iron, providing you with 2.8 mg.
Quinoa contains no gluten, making it an excellent option for individuals suffering from celiac disease or gluten sensitivity.
Quinoa stands out as being a top source of protein among various grains, in addition to being abundant with folate, magnesium, copper and manganese as well as numerous other essential vitamins and minerals.
Quinoa boasts more cancer prevention agent activity than many other grains, helping protect phones against damage from free radicals formed during digestion and pressure. Cancer prevention agents work by protecting cells from being damaged by free radicals formed during metabolism or under stress.
6. Broccoli
Broccoli cannot be overstated: A one-cup (156-gram) serving contains 1 mg of iron – that represents 6% of its Daily Value!
Broccoli also boasts 112% of the daily recommended value (DV) for vitamin C, helping your body better retain iron.
Broccoli is one of the many members of the cruciferous vegetable family, along with cauliflower, Brussels sprouts, kale and cabbage. A serving size provides 5 grams of fiber while providing folate at high levels as well as vitamin K for health benefits.
Cruciferous vegetables contain plant compounds known to protect against cancerous growth such as indole, sulforaphane and glucosinolates that are thought to inhibit it.
7. Tofu
Tofu, made from soy-based ingredients, is an iconic staple food among both veggie lovers and in several Asian nations.
One half cup (126-gram) serving provides 19% of the Daily Value (DV) in iron.
Tofu is an excellent source of thiamine and several minerals such as calcium, magnesium and selenium. Furthermore, each serving provides 22 grams of protein!
Tofu contains isoflavones, which have been associated with increased insulin affectability, decreased risk for coronary illness and relief from menopausal symptoms.
