Iron is an essential nutrient that helps red blood cells carry oxygen throughout the body. It's also important for brain development in infants and young children.
Foods that contain iron include meat, fish, poultry and vegetables. The iron in these foods comes in two forms: heme and non-heme.
Meat
Iron is one of the most important minerals in our diet, as it helps us produce red blood cells, which carry oxygen around the body. When we don’t have enough of this mineral, we can experience several health issues like dizziness, fatigue, irritability and headaches.
In addition to meat, there are a number of plant-based sources of iron as well. Leafy greens, such as kale and spinach, are a great way to get this nutrient.
A serving of boiled black beans provides 3.61 mg of iron per cup, according to the USDA. Pair these nutrient-rich legumes with vitamin C-rich foods like citrus fruits and tomatoes for more absorption of this vital nutrient.
Heme iron is more easily absorbed by the body than non-heme iron, so it’s crucial to get both forms in your daily diet. Foods high in vitamin C - such as citrus fruits, tomatoes and red, yellow and orange peppers - can help improve the absorption of non-heme iron, says registered dietitian Angel Planells.
Vegetables
Iron is a mineral that our bodies need to produce hemoglobin, the protein responsible for carrying oxygen throughout the body. Its deficiency can cause anemia, a condition that causes fatigue and weakness.
Iron requirements vary depending on age, sex and other factors. Men, post-menopausal women and women who are menstruating need to consume 8 mg of iron daily, while pregnant and nursing women require more, up to 27 mg.
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Heme iron, which is found in meat, fish, poultry and eggs, is more easily absorbed by the body than non-heme iron. Vegetarians and vegans should therefore make sure they include foods rich in vitamin C, as it may help increase the absorption of non-heme iron.
Vegetables are a great source of iron. A cup of cooked broccoli, for example, offers 1 milligram (mg) of iron, which is 6% of the daily recommended intake.
Beans
Beans and pulses are plant-based sources of iron, and also provide protein, fiber, antioxidants, phytochemicals and other important nutrients. They are a good choice when looking for ways to increase dietary iron, especially in fetuses and children.
Dr Kitova-John says: ‘Beans and pulses are rich in complex carbohydrates, with a high proportion of resistant starch (RS) and amylose. They have been shown to improve glycemic control, reduce blood pressure and triglyceride levels, and support a healthy gut microbiome.
They are a rich source of phytochemicals, including phenolic compounds such as flavonoids, anthocyanins, and ellagic acids. These phytochemicals have anti-inflammatory, immune system and cardiovascular, cancer, and metabolic effects [31].
Nuts and Seeds
Nuts and seeds are a great source of non-heme iron, as well as an array of other vitamins, minerals, fibre and healthy fats. They also help fill in hunger pangs, making them perfect to pack for your on-the-go snack or lunchbox.
Most nuts have a high amount of monounsaturated and polyunsaturated fats which provide many health benefits. They are also a rich source of plant omega-3 fatty acid, alpha-linolenic acid.
They are packed with dietary fiber which helps your body to flush out harmful toxins and chemicals that can cause illness. They are also high in protein and contain many essential amino acids.
They are available in many forms such as raw, roasted, smoked and spiced. It is best to choose unprocessed, unsalted nuts and seeds as they are a healthier choice.
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