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Top Food Sources of Iron

Posted on 2023-04-13 17:06:24 by iNF
Health and Nutrition Iron Food sources Nutrition Health Diet
Top Food Sources of Iron

Iron is a crucial mineral that plays a key role in maintaining good health. It is necessary for the production of hemoglobin in red blood cells, which carries oxygen throughout the body. Without enough iron, the body cannot produce enough red blood cells, leading to anemia. In this article, we will discuss the top food sources of iron and the benefits of incorporating them into your diet.

Top Food Sources of Iron

Red meat is an excellent source of iron, especially beef, lamb, and pork. These meats are high in heme iron, which is easily absorbed by the body. A 3-ounce serving of lean beef contains about 3 milligrams of iron.

1. Red Meat

Seafood is also a great source of iron, with oysters being one of the top sources. A 3-ounce serving of oysters contains about 5 milligrams of iron. Other iron-rich seafood includes clams, shrimp, and sardines.

2. Seafood

Beans and legumes are affordable and healthful sources of iron. Chickpeas, lentils, kidney beans, and black beans are particularly high in iron, with about 3-4 milligrams of iron in a half-cup serving.

3. Beans and Legumes

Leafy greens like spinach, kale, and collard greens are also rich in iron. A half-cup serving of cooked spinach contains about 3 milligrams of iron.

4. Leafy Greens

Fortified cereals and grains are a convenient way to add iron to your diet. Look for cereals and grains that are fortified with iron, which can provide up to 18 milligrams of iron per serving.

5. Fortified Cereals and Grains

Nuts and seeds like pumpkin seeds, cashews, and almonds are also great sources of iron, with about 2-3 milligrams of iron in a quarter-cup serving.

6. Nuts and Seeds

Poultry and organ meats like liver are also excellent sources of iron. A 3-ounce serving of chicken liver contains about 11 milligrams of iron, while a 3-ounce serving of chicken contains about 1 milligram of iron.

7. Poultry and Organ Meats

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