What foods are high in iron? Top 10 Iron Rich Foods

Iron is an important mineral that facilitates oxygen transport to different areas of the body, especially the vital organs such as the brain and heart. A diet poor in iron can lead to anemia and other problems.  The recommended daily value for iron is 18 milligrams, and the best way to have this amount is to eat foods rich in iron.  Many would ask what foods are high in iron?If you want to live a healthy life, make sure to include these iron-rich foods in your diet.

what foods are high in iron

1.      Fortified breakfast cereals

Cereals have a great amount of non-heme iron, making it perfect for vegetarians. A serving size of one cup can contain 4.5 milligrams to the daily recommended value of 18 milligrams of iron.

2.      Meat

Meat is the richest source of heme iron. The following iron percent daily values are based on each 3-ounce serving. Braised beef liver contains 5.8 milligrams, while lean sirloin contains 2.9 milligrams of iron. Ground beef has 1.8 milligrams of iron. Skinless chicken breast, dark meat and white meat contain 1.1 milligrams and 0.9 milligrams of iron respectively.

3.      Pumpkin seeds

A cup of pumpkin seeds, also known as pepitas, are considered delicious snacks. Apart from containing 4.2 milligrams of iron, it’s also rich in manganese and tryptophan.

4.      Blackstrap molasses

Blackstrap molasses is a favorite ingredient in gingerbread and baked bean recipes.You can get 3.5 milligrams of iron from a tablespoon of this seasoning. It also has high amounts of manganese and copper as well.

5.      Soybean nuts

Half a cup of soybean nuts boasts of 3.5 milligrams of iron. You can enjoy these nuts roastedor deep-fried.

6.      Boiled spinach

No wonder why Popeye is strong – he owes his healthy body to boiled spinach. A cup of this vegetable can yield 3.2 milligrams of iron.

7.      Bran

Half a cup of bran has 3 milligrams of iron, one-sixth of the recommended daily iron intake. Foods which contain bran include breakfast cereals, muffins, and breads.

8.      Cooked red kidney beans

These legumes are perfect additions to simmered dishes. Half a cup of cooked red kidney beans can provide 2.6 milligrams of iron. It can provide you other essential nutrients such as folate, fiber and protein.

9.      Prune juice

If you want a high-iron liquid, then drinking ¾ cup of prune juice can give you 2.3 milligrams of the daily recommended intake.

10.   Firm tofu

Tofu, or bean curd, is a soybean-based delicacy. Eating half a cup of firm tofu can provide you 2 milligrams of iron.

Iron rich vegetables and meat 

iron rich vegetables and meat