Food And Recipes Top Foods That Are High In Iron
If you’re a meat lover, beef is a great way to get iron. Grilling a 6-ounce sirloin steak provides 3.2 grams of this important mineral in one meal.
How much iron do you need per day? This depends on your age and gender. Men need 8 milligrams (mg). Women should get 18 milligrams until they are 50, but only 8 milligrams after that. If you’re pregnant, you’ll need as much as 27 milligrams.
What if you don’t eat red meat? Don’t worry, poultry is also a good source of iron. Poultry is also a good source of iron. Try turkey, chicken or duck.
A 3-ounce serving of duck meat contains 2.3 mg of iron. The same amount of chicken or turkey will give you 1 milligram.
Dark, Leafy Greens
If you’re looking for a tasty side dish, spinach, kale and collard greens can give you an iron boost. There are many ways to prepare them. Steam, sauté, or chop them up and add them to your salad. You can even blend them into smoothies.
It’s a high-protein, low-fat way to add iron to your diet. And it doesn’t matter if it comes from a farm or is caught in the wild. Tuna, sardines, mackerel, and haddock are all good sources of the mineral.
Shrimp and Oysters
Do you have a soft spot for a big bowl of gumbo? You can satisfy your cravings and get some iron too. Shrimp and oysters are loaded with iron.
Toss them with some brown or enriched rice, and you can turn it into an iron-rich meal.
If you don’t eat meat, you can still get your iron. Tofu is a good choice. Or choose beans such as kidney beans, garbanzo beans or white beans.
Foods from plants have “non-heme” iron, which means your body won’t absorb it like it does the “heme” type found in meat.
Wash down your veggies with a drink that contains vitamin C. It will help you absorb iron better.
Breakfast is a good time for iron supplements. Cream of Wheat or bran and oatmeal are great ways to do this. Add sliced strawberries to give yourself an extra boost.
Sautéed, boiled, or sunny-side up, you’ll get a healthy dose of iron whichever way you cook it. Rich white or wheat bread adds some, so you can have a slice of toast on the side.
But if you drink coffee or hot tea with it, you may be losing some of the benefits. They can also keep you from absorbing iron.
The Syrup Surprise
You’ll find iron in some unexpected places. When you use molasses on your pancakes, you can give yourself an extra helping of iron. Molasses is rich in iron.
Nuts and Dried Fruits
Make your own iron-rich snacks. Start with cashews or pistachios. Add dried fruits such as raisins, prunes, dates or peaches.
Watermelon is more than just a refreshing summertime treat. A small slice can give you 0.69 mg of iron. Five medium figs have 1 milligram of iron, while a banana has 0.36 milligram and an apple has 0.5 milligram.
Go ahead and indulge your sweet tooth! When you munch on dark chocolate, you can get some iron. A 3-ounce bar of chocolate gives you 7 mg.