10 Foods High in Iron Liver This organ meat can be one of the best sources of heme iron and is filled with other minerals, vitamins, and protein. “Beef liver is incredibly high in iron at five milligrams per slice, Pork liver may be a better option, though, as it’s slightly leaner and has higher iron and vitamin C levels. But note that liver isn’t for everyone: It can be high in cholesterol, and “pregnant women should avoid eating liver, as the levels of vitamin A can be toxic. Mollusks: Clams, Mussels, Oysters, and Squid Bivalve mollusks like clams, mussels, oysters, and squid are loaded with iron, zinc, and vitamin B12. Sautéing squid in olive oil, unsalted butter, and garlic for a few minutes can make a quick and delicious appetizer or side dish. If you’d prefer oysters on your plate. Chickpeas These legumes can provide your body with 12.5 milligrams of iron per cup, Chickpeas are also high in protein, which makes them a great option for vegetarians. If you’re diabetic or looking to lose weight, chickpeas’ high fiber content and low glycemic index will help you balance your blood sugar and keep you feeling full for longer. Eating just a single serving of chickpeas daily has been shown to reduce the risk of cardiovascular disease by lowering bad cholesterol. Oats Oats will give you not only a hearty dose of iron, but also many other essential nutrients like fiber, manganese, and vitamin B1. “Oats are amazing! They’re a good source of potassium and they help lower cholesterol,†They also help you feel full, may reduce the risk of type 2 diabetes, and can improve insulin sensitivity thanks to beta-glucan, the soluble fiber in oats. Blueberries Low in fat and sodium, blueberries are bundled with antioxidants and are a good source of vitamin C, manganese, and fiber. Blueberries may also help reduce the risk of cardiovascular disease and diabetes. Soybeans Aside from iron, these legumes are excellent sources of minerals like copper and manganese. They’re also high in protein and fiber as well as many vitamins and amino acids. Cashews Another iron-rich food you can add to a stir-fry recipe is cashews, which also make a great snack. “Vitamin C helps with the absorption of iron, so try to include a source of vitamin C when you eat plant sources of iron, Do this by adding some red or green peppers to your stir-fry, or pair your cashew snack with a few slices of orange. Dark Chocolate You could also opt for dark chocolate-covered cashews as an iron-packed snack. While it should be consumed in moderation, dark chocolate has a number of health benefits. It’s high in other minerals like potassium, copper, and magnesium and loaded with antioxidants, which can slow signs of aging. Cooked Spinach Just one cup of boiled spinach will give your body 6.43 milligrams of iron, Heating your spinach will also increase the amount of 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 are available year-round, which is fantastic because they’re packed with all kinds of essential nutrients like copper, phosphorus, vitamin E and zinc. “Sesame seeds are a surprisingly good source of calcium — an ounce has 290 milligrams.
Posted on: Mon, 01 Sep 2014 17:42:58 +0000
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