List of Foods Containing Iron – 10 Foods That Fill Your Iron Stores
10 Foods That Are Literally Sources of Iron! Hemoglobin, which has a great function in the transport of oxygen in the body, is very important for the continuation of vital functions. Although the amount of hemoglobin in red blood cells may vary depending on genetic factors, iron plays a major role in this regard.
The way to reach the iron, which is necessary to strengthen the immune system as well as to increase the amount of hemoglobin, is through the foods we take, because iron mineral is found in animal and vegetable sources. Both anemia (anemia) as well as to prevent the problems can consume foods that contain high iron in order to improve the quality of life.
So foods containing iron which have a maximum, which your body needs what are the foods that contain iron together examine!
List of Foods Containing the Highest Iron
- When it comes to the foods containing the most iron, the first thing that comes to mind is spinach, which is iron-rich!
- Spinach, which can compete with red meat with its iron mineral content, is also very rich in vitamins A, K and C.
- Considering that there is an average of 30 mg of iron in 1 kilogram of spinach, do not neglect to eat spinach once a week.
2) Green Lentils
- One of the foods richest in fiber and protein, green lentils are also very rich in iron and help meet your daily iron needs.
- Do not forget that 200 grams of lentils contain an average of 3 mg of iron and you should not miss it from your meals!
- Although there are many vegetables containing iron, foods of animal origin are also quite high in iron.
- Especially with the amount of protein and iron in the liver, it helps to increase the blood cells in your body.
- There is an average of 6 – 7 mg of iron in 100 grams of liver.
4) Black Grape
- Among the fruits containing iron, there is an average of 2 mg of iron in 100 grams of grapes, which are rich in both vitamins and iron.
- You can help meet your daily iron needs, especially by consuming black raisins with seeds.
- Chickpea, which is one of the most beneficial legumes in terms of carbohydrates, protein and vitamins, is not only a satisfying food, but also ideal for those who want to have a healthy meal.
- Since there is an average of 4 mg of iron in 200 grams of chickpeas, it will be effective if you consume it once a week for your iron needs.
6) Dark Chocolate
- Considered one of the healthiest and most beneficial chocolates, dark chocolate has low calories and a high amount of iron.
- There is an average of 7 – 8 mg of iron in 100 grams of chocolate.
- When you crave chocolate, you can support the increase in iron in your body by choosing dark chocolate instead of milk chocolate.
- Known for its blood-forming properties, molasses actually increases the iron mineral in the body.
- In other words, if you have an anemia problem caused by iron deficiency, you can prevent iron deficiency problem by consuming carob molasses and grape molasses.
- There is an average of 18 – 20 mg of iron in 100 ml of molasses.
- Eggs, one of the most powerful foods for breakfast, are known for being rich in protein.
- However, eggs are also rich in iron minerals.
- 1 medium egg contains an average of 1 mg of iron.
- By consuming eggs with foods high in vitamin C, you can accelerate the increase of iron absorption.
9) Dry Beans
- Dry beans, one of the most beneficial legumes in terms of protein, vitamins and fiber, are also rich in iron.
- There is an average of 4 mg of iron in 100 grams of dried beans.
- In this regard, do not forget to add dry beans to your meals, even once a week!
- Hazelnut, which has high values in terms of vitamin E, zinc and iron mineral, contains an average of 3-4 mg of iron in 100 grams.
- However, nuts such as almonds and walnuts are also rich in iron.
- Consuming a handful of nuts a day is very beneficial for your iron values.