Iron is more than just a metal. It is an essential mineral and nutrient that our body needs to function.according to Health Line. Iron plays an important role in transporting oxygen from the lungs to all parts of the body.according to the Harvard University School of Public Health.
If someone doesn’t get enough iron, there may not be enough red blood cells to carry oxygen, which can cause fatigue. Iron deficiencies can also cause anemia.
But don’t worry, here are some healthy high-iron foods to add to your next recipe or meal.
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What foods are rich in iron?
There are many foods rich in iron.according to Healthline, which includes:
- Seafood
- legumes
- Red meat
- Fish
- tofu
- Spinach
- Pumpkin seeds
- quinoa
- Turkey
- Dark chocolate
- Broccoli
- Liver
Shellfish, such as clams, oysters, and mussels, are excellent sources of iron and protein. Fish, including tuna and mackerel, are high in iron and omega-3 fatty acids, which are beneficial for heart health.
Dark chocolate is not only delicious, but also nutritious. Along with iron, it contains minerals, such as magnesium and prebiotic fiber, which help support gut health.
Quinoa is an excellent alternative for people with celiac disease or other forms of gluten intolerance, as it is gluten-free. The grain is rich in iron, folic acid and protein.
Spinach and broccoli are two vegetables that are high in iron. Spinach also contains carotenoids, which decrease inflammation and improve eye health, says Healthline. Broccoli also contains vitamin C, folic acid, and vitamin K.
Other iron-rich foods they include eggs, beet greens, kale, sweet potatoes, rye bread, strawberries, figs, dates and watermelon, according to the American Red Cross.
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What fruit is rich in iron?
According to the American Red Cross, strawberries, watermelons, raisins, dates, figs, prunes, dried apricots, and dried peaches are all iron-rich fruits.
Foods rich in vitamin C, such as tomatoes and citrus fruits, can also help with iron absorption, says the American Red Cross.
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What drinks are rich in iron?
There are several drinks that pack an iron punch.according to Healthline, which includes:
- prune juice
- green juice
- Pea protein shakes
Green juices, especially those made with spinach, beet greens, Swiss chard, and turnip greens, are excellent sources of iron. Adding fruits rich in vitamin C will also help in iron absorption.
Pea protein powder is richer in iron than other powders on the market, such as whey. When added to peanut butter and frozen bananas, pea protein shakes can be high in protein, healthy fats, and fiber.
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