We always hear the importance of getting enough iron on a regular basis. If we don’t, we develop a deficiency called anemia. This deficiency causes all sorts of symptoms such as fatigue, pale skin, dizziness, weakness, headache and sometimes inflammation of the tongue. Iron deficiency is actually among the most notorious nutritional deficiencies in the United States. Don’t worry, you can treat it. You can take supplements or eat more foods rich in iron every day. While some foods are known to be high in iron, like red meat and chicken or lamb liver, there are plenty of other options for those who don’t like or don’t want to eat these foods. for no reason.
Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soy. All of these are loaded with essential nutrients. Black beans like black beans, blue beans, and red beans can easily help you increase your iron intake. In fact, half a cup (about 86 grams) of cooked black beans provides about 1.8 grams of iron, 10% of the daily value. To maximize iron absorption, eat legumes with foods rich in vitamin C, such as tomatoes, vegetables, or citrus fruits.
Soy-based foods are very popular with vegetarians and in Asian countries today. Half a cup (126 grams) of tofu contains 3.4 mg of iron, or 19% of the DV.
Pumpkin and Sunflower Seeds
A tasty and portable snack, pumpkin and sunflower seeds can provide a good amount of iron. Just 1 ounce contains 3.5 mg of iron, 14% of the DV.
Nuts, especially cashews and almonds, are excellent sources of iron and other important minerals.
Of course, green vegetables like spinach and kale are high in iron. Aside from these two, broccoli and peas are also great options.
There’s more to this popular grain than protein. One cup of cooked quinoa contains 2.8 mg of iron, or 16% of the DV. Plus, this fantastic product is gluten-free, which makes it a great option for those with celiac disease.
This type of meat is delicious and healthy. Dark turkey meat is an important source of iron. A 100 gram serving of dark turkey meat contains 1.4 mg of iron, or 8% of the DV. Not to mention, it has a large amount of protein in it too.