10 Rich Food Source of Iron

June 30, 2022

By: Ashwani Kumar

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Legumes are high in nutrients. Beans, lentils, chickpeas, peas, and soybeans are some of the most common types of legumes. They're an excellent source of iron, particularly for vegetarians.

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Spinach is a great source of iron. Spinach provides 15% of the DV or 2.7 mg of iron per serving, as well as other vitamins and minerals. It also has significant antioxidants.

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All shellfish are high in iron, but clams, oysters, and mussels are especially rich. A 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, or 17% of the daily value.

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Red meat

Red meat is likely the most easily accessible source of heme iron, making it a potentially important food for people who are prone to anemia. Red meat is both filling and healthy.

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Pumpkin seeds

According to the USDA, a 1-ounce serving of raw pumpkin seeds without shells contains 2.7 mg of iron, making them a good iron source in a variety of dishes.

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Turkey is both nutritious and delicious. It's also high in iron, especially dark turkey meat. A 3.5-ounce (100-gram) serving of dark turkey meat contains 1.4 mg of iron, which is 8% of the DV.

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Broccoli is high in nutrients. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which accounts for 6% of the daily value. It contains a lot of vitamins C, K, and folate.

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Tofu is a food made from soybeans. Tofu contains 5.4 mg of iron per 100 gms. Tofu is also high in protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc, and other minerals.

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Dark Chocolate

A small serving of dark chocolate contains 19% of the daily value for iron, as well as several minerals and prebiotic fiber, which promotes gut health.

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Iron is found in nuts such as pistachios, cashews, and almonds. Pistachios have 3.9 mg of iron per 100 grams, while cashews have 6.7 mg. Almonds have approximately 5.4 mg of iron per 100 grams.

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