11 healthy foods that are rich in iron - Dear Visitors exercise plans to lose weight, This article, entitled 11 healthy foods that are rich in iron, we have prepared this article carefully for you so you can retrieve information therein. Hopefully you understand the contents of this article that we put under the category nutrition, well, happy reading.

Title : 11 healthy foods that are rich in iron
link : 11 healthy foods that are rich in iron

11 healthy foods that are rich in iron

Iron is a mineral that serves several important functions in the body.

Its main function is to carry oxygen throughout the body and the production of red blood cells ( 1 ).

Iron is an essential nutrient, which means it must get from food.

The recommended daily intake (RDI) is 18 mg.

Interestingly, the amount your body absorbs is based in part on the amount you have stored.

A deficiency can occur if your intake is too low to replace the amount you lost every day ( 2 ).

Iron deficiency can cause anemia and lead to symptoms such as fatigue. Menstruating women who do not consume foods rich in iron are at particularly high risk of deficiency.

Here are 11 healthy foods high in iron.

1. Crustaceans

seafood is tasty and nutritious. All the seafood is rich in iron, but the clams, oysters and mussels are particularly good sources.

For example, a 3.5-oz (100 grams) serving of clams contains 28 mg of iron, which is 155% of the RDI ( 3 ).

What's more, much iron in shellfish is heme iron, which the body absorbs more easily than non-heme iron found in plants ( 4 ).

A portion of clams also provides 26 grams of protein , 37% of the RDA for vitamin C and a whopping 1,648% of the RDA of vitamin B12.

In fact, all seafood is high in nutrients. Seafood has also been shown to increase HDL cholesterol heart healthy blood ( 5 ).

Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of eating seafood far outweigh the risks ( 6 ).

Conclusion: A portion of 100 grams of clams provides 155% of the RDA of iron. Seafood is also rich many other nutrients.

2. Spinach

spinach provides many health benefits very few calories .

3.5 ounces (100 grams) of cooked spinach contains 3.6 mg of iron, or 20% of the RDI ( 7 ).

Although this is non-heme iron, which is not absorbed well, spinach is also rich in vitamin C.

This is important because vitamin C improves iron absorption significantly ( 8 ).

Spinach is also rich in antioxidants called carotenoids that can reduce cancer risk decrease inflammation and protect your eyes from the disease ( 9 10 11 12 ).

The consumption of spinach and other leafy green vegetables with fat helps the body absorb carotenoids, so be sure to eat a healthy fat such as olive oil with spinach ( 13 ).

Conclusion: spinach provides 20% of the RDA of iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

3. Liver and other organ meats

The viscera are very nutritious. Popular types include liver, kidneys, brain and heart. All these are rich in iron.

For example, a 3.5-ounce (100 gram) serving of beef liver contains 6.5 mg of iron, or 36% of the IDR ( 14 ).

The viscera are rich in protein and rich in B vitamins, copper and selenium. The liver is particularly high in vitamin A, providing an impressive 634% of the RDI per serving.

The viscera are also among the best sources of choline, an important liver health and brain nutrient that many people do not get enough of ( 15 ).

Conclusion: The viscera are good sources of iron, and liver contains 36% of the RDI per serving. organ meats are also rich in many other nutrients.

4. Legumes

Pulses are loaded with nutrients.

Some of the most common types of legumes are Jewish , lentils, peas and soybeans .

They are a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the RDI ( 16 ).

Legumes are also rich in folate magnesium and potassium.

What's more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease the risk of heart disease for people with metabolic syndrome ( 17 18 19 20 ) .

In addition, legumes can help weight loss . They are very rich in soluble fiber, which can increase satiety and reduce calorie intake ( 21 ).

In one study, a diet high in fiber containing grains has been shown to be as effective as a low carbohydrate diet for weight loss ( 22 ).

In order to maximize the absorption of iron, eat vegetables rich in vitamin C, such as tomatoes , vegetables or citrus fruits.

Conclusion: One cup of cooked lentils provides 37% of the RDA of iron. Legumes are also rich in folic acid, magnesium, potassium and fiber.

5. Red meat

Red meat is satisfying and nutritious. A 3.5 ounces (100 grams) serving as ground beef contains 2.7 mg of iron, which is 15% of the RDI ( 23 ).

The meat is also rich in protein, zinc, selenium and several B vitamins ( 24 ).

Researchers have suggested that iron deficiency may be less likely in people who eat meat, chicken and fish on a regular basis ( 25 ).

In fact, red meat is probably the easiest source of heme iron only access, which could make an important food for people who are prone to anemia.

In a study that analyzes the changes in iron stores after aerobic exercise, women who consumed the meat retained better than those who took iron supplements ( 26 ) iron.

Conclusion: A portion of ground beef contains 15% of the RDA of iron, and is one of the most accessible sources of heme iron. It is also rich in B vitamins, zinc, selenium and high quality protein complex.

6. Pumpkin seeds

Pumpkin seeds are a delicious snack and portable.

A 1 ounce (28 grams) serving of pumpkin seeds contains 4.2 mg of iron, which is 23% of the IDR ( 27 ).

In addition, pumpkin seeds are a good source of vitamin K, zinc and manganese. They are also among the best sources of magnesium , many people are poor in ( 28 ).

A 28 gram serving contains 37% of the RDI of magnesium, which helps reduce the risk of insulin resistance , diabetes and depression ( 29 , 30 , 31 ).

Conclusion: Pumpkin seeds provide 26% of the RDA of iron per serving. They are also a good source of several other nutrients and an excellent source of magnesium.

7. Quinoa

Quinoa is a popular grain known as pseudocereal. One cup (185 grams) of the cooked quinoa provides 2.8 mg of iron, which is 15% of the RDI ( 32 ).

Moreover, quinoa does not contain gluten , so it is a good choice for people with celiac disease or other forms of gluten intolerance .

Quinoa is also higher in protein than many other grains as well as rich in folic acid, magnesium, copper, manganese and many other nutrients .

Furthermore, quinoa have more antioxidant activity than other grains. Antioxidants help protect cells from damage caused by free radicals, which are formed during metabolism and stress response ( 33 34 ).

Conclusion: quinoa provides 15% of the RDA of iron per serving. It also contains gluten and is high in protein, folic acid, minerals and antioxidants.

8. Turkey

Turkey meat is a healthy and delicious food. It is also a good source of iron - especially dark meat turkey.

A 3.5-ounce serving (100 grams) of dark meat turkey has 2.3 mg of iron, which is 13% of the RDI ( 35 ).

In comparison, the same amount of white turkey meat contains 1.3 mg ( 36 ) only.

Turkey also contains several B vitamins and minerals, including 30% of the RDI for zinc and 58% of the RDA of selenium.

In addition, turkey contains an impressive 29 grams of protein per serving.

consumption protein foods like turkey can help you lose weight, because protein makes you feel full and increases your metabolic rate after a meal ( 37 , 38 , 39 ).

The high protein intake may also help prevent the loss of muscle mass that occurs during weight loss and as part of the aging process ( 40 41 ).

Conclusion: Turkey provides 13% of the RDA of iron and is a good source of several vitamins and minerals. Its high protein content promotes satiety, increases metabolism and prevents loss of muscle mass.

9. Broccoli

Broccoli is very nutritious. A 1-cup (156 grams) serving of cooked broccoli contains 1 mg of iron, which is 6% of the RDI. This makes it pretty good source ( 42 ).

What is more, a serving of broccoli also contains 168% of the RDA for vitamin C, which helps the body better absorb iron ( 8 43 ).

In addition, this portion of broccoli is rich in folic acid and provides 6 grams of fiber . It also contains vitamin K.

Broccoli is a member of the cruciferous family of vegetables, which also includes cauliflower, Brussels sprouts, kale et al.

Cruciferous vegetables contain indole sulforaphane and glucosinolates , which are plant compounds that are believed to protect against cancer ( 44 , 45 , 46 , 47 ).

Conclusion: A portion of broccoli provides 6% of the RDA of iron and is rich in vitamins C, K and folic acid. It can also help reduce the risk of cancer.

10. Tofu

Tofu is a soy-based food that is popular among vegetarians and some Asian countries.

A half cup (126 grams) serving provides 3.6 mg of iron, which is 19% of the RDI ( 48 ).

Tofu is also a good source of thiamin and several minerals, including calcium, magnesium and selenium. It also provides 20 grams of protein per serving.

Tofu also contains unique compounds called isoflavones , which have been associated with improved insulin sensitivity, reduced risk of heart disease and alleviation of Menopausal symptoms ( 49 50 ).

Conclusion: Tofu provides 19% of the RDA of iron per serving and is rich in protein and minerals. Isoflavones it can improve heart health and relieve symptoms of menopause.

11. Chocolate black

The black chocolate is incredibly delicious and nutritious.

A 1 ounce (28 grams) serving contains 3.3 mg of iron, which is 19% of the RDI ( 51 ).

This small portion also provides 25% of the RDI for copper and 16% of the RDA of magnesium.

also contains prebiotic fiber that feeds the beneficial bacteria in the gut ( 52 ).

One study found that cocoa powder and black chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries ( 53 ).

Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce the risk of heart attacks and strokes ( 54 55 56 ).

However, not all chocolates are the same. It is believed that compounds called flavonoids are responsible for the benefits of chocolate, and flavonoid content of dark chocolate is much higher than milk chocolate ( 57 ).

Therefore, it is best to consume the chocolate with cocoa minimum 70% for maximum benefits.

Conclusion :. A small portion of black chocolate contains 19% of the RDA of iron, along with various minerals and prebiotic fiber that promotes intestinal health

Iron is very important

iron is an important mineral that should be consumed regularly.

However, it should be noted that some people needs to limit consumption of red meat and other foods rich in heme iron.

However, most people are able to easily regulate the amount absorbed from food.

Remember that if you do not eat meat or fish, can increase the absorption by including a source of vitamin C by eating plant sources of iron.

The post 11 healthy foods that are rich in iron appeared first on https://authoritynutrition.com/11-healthy-iron-rich-foods/

Thanks for Reading 11 healthy foods that are rich in iron

Thank you for reading this 11 healthy foods that are rich in iron, hopefully can give benefits to all of you. well, see you in posting other articles.

You are now reading the article 11 healthy foods that are rich in iron Url Address https://exerciseplanstoloseweight.blogspot.com/2016/04/11-healthy-foods-that-are-rich-in-iron.html

Tweet