Top 10 Iron-Rich Foods to Add to Your Meals Today
- Aug 21, 2024
Iron is an essential mineral for our body, and maintaining a proper balance between heme and non-heme iron is crucial for our health. In this blog, we discuss the best iron-rich foods and how to ensure you’re getting enough iron.
What is iron and what are its functions in the body?
Iron plays a vital role in the body. It aids in the formation of hemoglobin, which transports oxygen through the blood. Additionally, it supports our energy levels and immune system. A deficiency in iron can lead to anemia and fatigue, so it’s important to keep your iron levels in check.
Where is iron found? Animal and plant sources of iron
Iron is found in both animal products and plant-based foods, and there are two forms of iron. Animal foods, such as red meat and liver, contain heme iron, which is more easily and efficiently absorbed by the body. Liver, particularly beef liver, is one of the richest sources of iron, containing up to 6.5 mg of iron per 100 grams. Heme iron is found exclusively in animal products. Plant-based sources, such as spinach and legumes, contain non-heme iron, which is absorbed less efficiently but is still important for your iron intake. Lentils, for example, contain about 3.3 mg of iron per 100 grams. Spinach contains approximately 2.7 mg of iron per 100 grams of raw spinach. Non-heme iron is only found in plant-based foods.
The impact of iron-rich foods and how much iron you need per day
The recommended daily intake of iron varies based on age, gender, and life stage. For adult men, this is about 8 mg per day, while women of childbearing age need around 15 mg of iron per day. The requirement for pregnant women can increase to 27 mg per day.
Best iron-rich foods: Where to find the most iron?
Below is an overview of the ten best iron-rich foods you can add to your diet to support your iron levels. The 10 foods rich in iron are as follows:
- Spinach and other leafy greens: Iron-rich plant-based foods
Spinach and other leafy greens are excellent sources of non-heme iron. They are also packed with vitamins and minerals. By combining them with vitamin C-rich foods, such as tomatoes or citrus fruits, you can enhance iron absorption.
- Red meat and liver: Iron-rich animal foods
Red meat, especially liver, is rich in heme iron. This type of iron is absorbed very efficiently by the body, making it an excellent choice for those looking to quickly boost their iron levels.
- Legumes: A powerful source of iron
Legumes such as lentils, chickpeas, and beans are great sources of plant-based iron. They are not only rich in iron but also packed with fiber and protein, making them an important part of a healthy diet.
- Nuts and seeds: Crunchy iron boosters
Nuts and seeds, such as almonds, cashews, and pumpkin seeds, are not only a good source of iron but also provide healthy fats and fiber. They are a perfect addition to breakfast cereals, salads, or as a snack.
- Whole grains: Iron-rich foods for energy
Whole grains such as quinoa, oats, and whole wheat bread are good sources of non-heme iron. Combine them with vitamin C-rich foods to improve iron absorption.
- Seafood: Rich in iron and omega-3
Seafood such as mussels and oysters contain high levels of heme iron and are also rich in omega-3 fatty acids. They offer a delicious way to increase your iron intake.
- Dried fruits: Sweet sources of iron
Dried fruits such as apricots and raisins are a tasty way to add extra iron to your diet. They are convenient as a snack or as an addition to breakfast cereals and salads.
- Dark chocolate: A surprising source of iron
Dark chocolate with a high cocoa content is not only a delicious treat but also a good source of iron. A small piece a day can help maintain your iron levels.
- Quinoa: A complete plant-based superfood
Quinoa is rich in non-heme iron and also contains all essential amino acids, making it a complete protein source. This makes quinoa particularly valuable in a vegetarian or vegan diet.
- Tofu and Tempeh: Iron-rich plant-based protein sources
Tofu and tempeh are rich sources of plant-based iron and protein. They are versatile in the kitchen and can be paired with vitamin C-rich vegetables to improve iron absorption.
Improving iron absorption: Tips for a healthy diet
Enhancing the absorption of iron from your diet can be simple by making certain combinations. Adding vitamin C to your meals, such as bell peppers or oranges, can significantly increase the absorption of non-heme iron. For example, try a salad with spinach and a lemon dressing or a stew with tomatoes and red meat.
What to do in case of an iron deficiency?
If you suspect you have an iron deficiency, it’s important to address it to prevent health issues. This can be done by adjusting your diet or, if necessary, with supplements. It’s important to always consult a professional to be sure if you have a deficiency. An iron deficiency can cause various discomforts. A dietitian might also provide dietary advice for iron deficiency, especially if it’s a recurring issue.
But if you still need extra iron...
If, despite a varied diet, you still need extra iron due to increased needs or a diagnosed deficiency, you might consider using iron supplements. At our store, you’ll find a wide range of high-quality iron supplements specifically designed to help you optimize your daily iron intake. Visit our website to find the supplement that best suits your needs and stay energetic and healthy.
Why iron bisglycinate is an excellent choice for better iron absorption
Iron bisglycinate is a well-absorbed form of iron, but it differs from heme iron. While heme iron, derived from animal sources, is absorbed very efficiently by the body, iron bisglycinate is a form of non-heme iron that is specially chelated (bound to an amino acid, glycine) to improve absorption. This makes iron bisglycinate better absorbed than many other forms of non-heme iron, such as ferrous sulfate.
Although it’s not exactly the same as heme iron, the absorption of iron bisglycinate comes close.
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