Iron is an important nutrient for your body and you must consume it through food. Naturally, there are great sources of iron available. In this article, we will discuss about the top 10 iron rich foods.
It matters what kind and quantity of iron you eat. Among the top 10 iron rich foods are:
Spinach
Although spinach is low in calories, it has several health benefits. 2.7 mg of iron, or 15% of the DV, may be found in around 3.5 ounces (100 grams) of raw spinach. 
Spinach is high in vitamin C, but it also contains non-heme iron, which is poorly absorbed. This is crucial because vitamin C greatly increases the absorption of iron.
Legumes
Beans, lentils, chickpeas, peas, and soybeans are among the most popular varieties of legumes. For vegetarians in particular, they are an excellent source of iron. 6.6 mg, or 37% of the DV, are found in one cup (198 grams) of cooked lentils. You may simply increase your iron intake by eating beans including kidney, navy, and black beans.
Shellfish
Shellfish is nutrient-dense and delicious. Iron is abundant in all shellfish, but clams, oysters, and mussels are especially rich sources.
A 100-gram (3.5-ounce) portion of clams, for example, may have up to 3 mg of iron, or 17% of the DV. Clams’ iron content varies greatly, though, with some varieties having very lower levels.Â
Meat from the liver and other organs
Organ meats are very nutrient-dense. Iron-rich organs such the liver, kidneys, brain, and heart are common varieties. For instance, 6.5 mg of iron, or 36% of the DV, is found in 3.5 ounces (100 grams) of beef liver.
In addition to being high in protein, organ meats are also a good source of copper, selenium, and B vitamins. Additionally, organ meats are one of the best sources of choline, a vitamin that many people lack and is crucial for liver and brain health.
Red Meat
2.7 mg of iron, or 15% of the DV, is found in 3.5 ounces (100 grams) of ground beef. Protein, zinc, selenium, and several B vitamins are also abundant in meat.
Regular consumption of meat, poultry, and fish may reduce the risk of iron deficiency, according to research.
Pumpkin Seeds
A delicious and portable snack is pumpkin seeds. The iron content of a 1-ounce (28-gram) portion of pumpkin seeds is 2.5 mg, or 14% of the DV.
Pumpkin seeds are also a significant source of manganese, zinc, and vitamin K. Additionally, they are one of the richest sources of magnesium, a mineral that is sometimes lacking in diets.
Broccoli
Broccoli has a lot of nutrients. One milligram of iron, or 6% of the daily value, is found in one cup (156 grams) of cooked broccoli. Additionally, broccoli contains 112% of the Daily Value for vitamin C, which improves the body’s absorption of iron.
Along with 5 grams of fiber and some vitamin K, the same serving size is also high in folate. , Broccoli belongs to the cruciferous vegetable family like cauliflower, Brussels sprouts, kale, and cabbage.
Tofu
A popular soy-based food among vegetarians and in several Asian nations is tofu. 3.4 mg of iron, or 19% of the DV, is found in a half-cup (126-gram) portion.
Along with thiamine, tofu is a good source of calcium, magnesium, and selenium, among other nutrients. Additionally, each dish contains 22 grams of protein.
Quinoa
Quinoa is a well-liked grain that is classified as a pseudocereal. 2.8 mg of iron, or 16% of the DV, may be found in one cup (185 grams) of cooked quinoa. Quinoa is also a suitable option for those with celiac disease or other types of gluten intolerance because it doesn’t contain gluten.
Turkey Meat
Turkey meat is tasty and nutritious. Iron is also abundant in it, particularly in black turkey meat. 1.4 mg of iron, or 8% of the DV, is found in 3.5 ounces (100 grams) of dark turkey meat. By contrast, only 0.7 mg is present in the same amount of white turkey meat.
Along with a whopping 28 grams of protein per serving, dark turkey meat also contains some B vitamins and minerals, such as 32% of the DV for zinc and 57% of the DV for selenium.
Conclusion
One nutrient that is obtained through diet is iron. It is essential for numerous bodily processes. Lack of iron, or iron deficiency anemia, can be avoided with iron. So, you must consume these top 10 iron rich foods.
