Iron deficiency is the most
common form of nutritional deficiency – especially among children and pregnant
women – according to the Center for Disease Control and Prevention. Not getting enough can cause anemia and make
you more susceptible to illness and infections; it can even cause premature
delivery in pregnant women. So how much should you be getting? Women ages 19 to
50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams
if they’re pregnant – while men at this age only need 8 milligrams. There are
two types of iron: Heme iron from animal sources and non-heme iron from plant
sources, It’s important to get both types from your diet.
Liver
Organ meats like liver and
giblets are some of the best sources of heme iron, with the added bonus of
other minerals, vitamins, and protein. Beef liver is incredibly high in iron at
5 milligrams per slice, over a quarter of an adult woman's daily requirement.
Pork liver is an even smarter option, as it’s slightly leaner and has higher
iron and vitamin C levels. But note that liver should be eaten in moderation
because it's high in cholesterol; pregnant women may also want to limit their
intake because the high vitamin A levels in liver have been associated with
birth defects.
If you're not a fan of liver,
other animal proteins like egg yolks (3 milligrams per half cup) and red meat
(2 to 3 milligrams per 3 ounces) are also high in iron.
Oysters
Go ahead and splurge on the
seafood appetizer – it comes with a generous side of iron! Bivalve mollusks
like clams, mussels, oysters, and squid are loaded with the important nutrient
(plus zinc and vitamin B12). One single medium oyster delivers 3 to 5 milligrams
of iron – enjoy a plate of them and you've surpassed the daily requirement!
Chickpeas
These legumes provide your body
with almost 5 milligrams of iron per cup, plus a hearty dose of protein, which
makes them a smart option for vegetarians. Chickpeas are a tasty addition to
salads and pasta dishes and can be an unexpected way to mix up salsa. If you're
not a fan of the texture, blend chickpeas to create your own homemade,
iron-rich hummus!
Fortified Cereal
Is a bowl of cereal your
breakfast of choice? Opt for a fortified version to start your day off with a
dose of iron. Check the nutritional label for the amount of iron per serving:
Many varieties offer 90 to 100 percent of the daily recommended value, along
with other important vitamins and minerals like fiber, zinc, calcium, and B
vitamins.
Beans
Beans of all varieties are a
wonderful source of iron, offering up anywhere from 3 to 7 milligrams per cup.
Looking for ways to incorporate beans into meals? Pair them with foods like
kale, bell pepper, broccoli, and cauliflowers, which are all high in vitamin C
– a nutrient that helps with the absorption of non-heme iron in the body. Add
beans to a salad, puree them into a dip and eat with raw veggies, or toss into
a stir-fry. The possibilities are endless!
Pumpkin Seeds
Did you know that the popular
fall snack is packed with iron? One cup of whole seeds contains over 2
milligrams, while a cup of the kernels alone packs in a whopping 10 milligrams,
making them an easy way to add an iron boost to a variety of dishes. The seeds
taste great in homemade trail mix, added to bread or muffin recipes, or as a
crunchy salad topping. Or pick up roasted, unsalted pumpkin seeds at your
grocery store and keep them on hand for a quick and healthy snack.
Soybeans
One half cup of these legumes
contains over 4 milligrams of iron, plus they're an excellent source of important
minerals like copper, which helps keep our blood vessels and immune systems
healthy, and manganese, an essential nutrient involved in many chemical
processes in the body. In addition, soybeans are high in protein and fiber as
well as many vitamins and amino acids.
Lentils
Another legume worth an honorable
mention in the iron department, cooked lentils offer up over 6 milligrams of
the mineral per cup and are loaded with fiber that fills you up, lowers
cholesterol, and helps keep blood sugar levels stable. Lentils are also an
extremely versatile ingredient in the kitchen, making a great addition in
everything from soups and salads to burgers and chili.
Cooked Spinach
Both raw and cooked spinach are
excellent sources of iron, though cooking spinach helps your body absorb its
nutrients more easily. Just one cup of cooked spinach delivers more than 6
milligrams of iron as well as protein, fiber, calcium, and vitamins A and E.
Sesame Seeds
Sesame seeds have a wonderful
nutty taste and are a rich source of iron. These oil seeds, which contain 20
milligrams of iron per cup, are also packed with a slew of essential nutrients
like copper, phosphorus, vitamin E, and zinc. An easy way to incorporate the
seed into your diet is to add them to a salad: Each tablespoon sprinkled on
will add over a milligram of iron to your daily count.
Source: everyday Health
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