7 Types of Food Containing Iron
Iron is an essential mineral that plays an important role in the body. It is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron is also important for immune function, energy production, and cognitive development. In this article, we will discuss the types of food that are rich in iron and can help to ensure that you are getting enough of this important mineral.
1. Red Meat
Red meat, such as beef, lamb, and pork, is one of the best sources of iron. It contains heme iron, which is more easily absorbed by the body than non-heme iron. A 3-ounce serving of beef contains about 3.2 milligrams of iron, which is about 18% of the recommended daily intake for women and 40% of the recommended daily intake for men.
2. Poultry
Poultry, such as chicken and turkey, is another good source of heme iron. A 3-ounce serving of chicken contains about 1 milligram of iron, which is about 6% of the recommended daily intake for women and 13% of the recommended daily intake for men.
3. Seafood
Seafood, such as clams, oysters, and shrimp, is also a good source of heme iron. A 3-ounce serving of clams contains about 23.8 milligrams of iron, which is about 132% of the recommended daily intake for women and 298% of the recommended daily intake for men. Oysters and shrimp are also good sources of iron, with 3-ounce servings containing about 7.8 milligrams and 1.4 milligrams of iron, respectively.
4. Beans and Lentils
Beans and lentils are a good source of non-heme iron, which is not as easily absorbed by the body as heme iron. However, they are still a valuable source of iron for vegetarians and vegans. A cup of cooked lentils contains about 6.6 milligrams of iron, which is about 37% of the recommended daily intake for women and 82% of the recommended daily intake for men. A cup of cooked kidney beans contains about 5.2 milligrams of iron, which is about 29% of the recommended daily intake for women and 65% of the recommended daily intake for men.
5. Tofu
Tofu is a good source of non-heme iron and is a valuable source of iron for vegetarians and vegans. A half-cup serving of tofu contains about 3.4 milligrams of iron, which is about 19% of the recommended daily intake for women and 38% of the recommended daily intake for men.
6. Nuts and Seeds
Nuts and seeds are a good source of non-heme iron. A quarter-cup serving of pumpkin seeds contains about 2.7 milligrams of iron, which is about 15% of the recommended daily intake for women and 34% of the recommended daily intake for men. A quarter-cup serving of cashews contains about 2 milligrams of iron, which is about 11% of the recommended daily intake for women and 24% of the recommended daily intake for men.
7. Fortified Foods
Many foods, such as cereal, bread, and pasta, are fortified with iron. This means that iron has been added to the food to increase its nutritional value. A cup of fortified cereal can contain up to 18 milligrams of iron, which is about 100% of the recommended daily intake for women and 200% of the recommended daily intake for men.
Conclusion
Iron is an essential mineral that plays an important role in the body. It is necessary for the production of hemoglobin, immune function, energy production, and cognitive development. The best sources of iron are red meat, poultry, seafood, beans and lentils, tofu, nuts and seeds, and fortified foods. By incorporating these foods into your diet, you can help to ensure that you are getting enough iron to support optimal health. If you are concerned about your iron levels, talk to your doctor or a registered dietitian to determine the appropriate dietary changes or supplements to meet your needs.
