Wednesday, May 8, 2013

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Top 10 Foods with High Iron Content

By: loubanitarik On: 5/08/2013
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  • For a body to be healthy, it requires all vital nutrients in right proportion. Out of all the vital nutrients, iron can be counted somewhere in the top of the list. As it is one of the most essential nutrients required by the body for healthy functioning, one should try to consume foods that are rich in iron. Today, we let you know 10 foods that are rich in iron.

    Top 10 Foods with High Iron Content

    10. Lentils

    All the pulses and beans come into category of lentils. Surprisingly, 100 grams of dry lentils contain 58% iron. In addition to this, nearly all the lentils are rich in fiber, proteins, and vitamin B1.


    9. Blackstrap molasses

    It is thick dark syrup produced by boiling down juice from sugarcane; especially during sugar refining. It is rich in iron and other important minerals like manganese, potassium, and calcium. Also, it is absolutely fat-free!


    8. White Beans

    A cup of white beans can suffice 40% of your daily iron need. Remember to soak the beans overnight in warm water in order to get complete iron from the beans. Eat as salad or cook!


    7. Pumpkin seeds

    A popular diet in East Asia, Pumpkin seeds contain about 15 mg of iron. Make sure you soak them in water for around 6-8 hours before consuming.


    6. Soybeans

    Fermented soybeans are rich in iron; a cup of soybeans has around 50% of iron in it. In addition to being rich in iron, these are also a great source of vitamin K, magnesium, and calcium.


    5. Organ Meats

    These include liver, heart, sweetbreads, onions, beef, etc. Organ meats are rich in vitamin A, folic acid, iron, and copper.


    4. Oysters

    Smoked oysters are a great source of protein, saturated fat, and iron. Oysters are also good for people who are on weight loss regime and want to have ample iron in their diet.


    3. Cereal

    Breakfast cereals, particularly, are rich in iron. Cereals have enough iron to make you pass through the day easily. Iron content in cereals is useful for respiration, oxygen transport and electron transport.


    2. Egg Yolk

    Yolk, again, is a great source of iron. Yolk of one large egg has approximately 6 mg of iron in it. Egg is also a great source of protein.


    1. Spinach

    The top and the richest source of iron is spinach. It is the best green leafy vegetable you can have. Spinach is also good for building muscles. Remember how Popeye got power after having a tin of spinach? Go ahead and get your dose!


    Patients with anemia and deficiency of iron can benefit a lot from the aforementioned foods. Also, your body would not be deficient in iron if you consume these foods on a regular basis!

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