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List of Healthy foods that are rich in iron


Iron is very important mineral which carry oxygen through out the human body as a part of blood cells. The daily value of iron you must have is 18 milligram. So it is very essential nutrient. List of Healthy foods that are rich in iron.

Every day our body use iron that are stored in our body. so if intake is low than consumption then there will deficiency of iron in our body. There are different problem that appears in the deficiency of iron. Symptoms like fatigue can be seen in the human body in case of iron deficiency.

As mention in the title we are going to mention list of healthy foods that are rich in iron so that you can have plenty of good food choices to meet your daily iron need.

1 Shellfish

A 100g of calms contain up to 3 mg of iron, which fulfill the 17% of the DV. The nutritious and tasty flavoured selfish is high in iron. Along with sellfish clams and oysters also contain huge amount of nutrition. Our body observe nutrition from shellfish very easily as it contain heme iron. Shellfish is not just high in nutrition but also increase the level of heart-healthy HDL cholesterol in your blood.

2 Spinach

A 100g of raw spinach contain 2.7 mg of iron, or 15% of the DV. Spinach is rich in antioxidants called carotenoids. This espacilly provide health benefits for though who have few calories.

3 Liver and other organ meats

Animal product such like kidney, liver and brain including heart are very rich in iron. About 100g of beef liver contain 605mg of iron, or 36% of the DV.

4 Legumes

In our daily life we keep on consuming legumes. which are great source of iron. Beans, chickpeas, lentils, peas and soybeans are famous legumes. It is found that 198g of cooked lentits contains 6.6 mg, which is 37% of the DV.

5 Red meat

According to researcher people who consume meat time to time have less iron deficiency. Though meat is reach in protein, zinc, selenium and several B vitamin it is also rich in iron. A 100g beef meat contains 2.7 mg of iron.

6 Pumpkin seeds

Pumpkin seeds are good source of vitamin k, zinc and other manganese. A 28g of pumpkin contains 2.5 mg of iron, which is 14% of the DV.

7 Quinoa

One cup of cooked quinoa which is also known as pseudocereal provide 2.8 mg of iron which is 16% of the DV. Quinoa has more antioxidant which help to protect your cell from the damage done by free radicals.

8 Turkey

Among many other food turkey is the best food for test and for the iron. 100g of the dark turkey meat has 1.43mg of iron, which is 8% of the DV.

9 Broccoli

One of the vegetable which is found every where around the world is broccoli. Broccoli is very nutritious. It is found that 156g of broccoli contains 1 mg of iron which is 6% of DV.

10 Tofu

Several minerals like calcium, magnesium, and selenium are found in tofu. it provides 22grams of protein per serving. Tofu which is made form soy based food contain 19% of dv if 126g is served.

Related: How Good is Okinawa Diet And What Is the Okinawa Diet

11 Dark Chocolate

You might not have know that dark chocolate provide iron. Now you know as it provide 19% of DV when 28g is served. In addition, it contains preblotic fiber, which nourishes the friendly bacteria n your gut.

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