Fruits like apples, banana and pomegranates are a rich source of iron and must be taken each day by anaemic individuals to get those pink cheeks and stay in pink of health. Mulberries and black currants too are iron-rich. The dark pink juice that oozes out of beetroot aptly represents its potency to cure anaemia.
The vegetable is rich in iron, vitamin C as well as folate. Herbs like parsley, coriander and spearmint have been used by our ancestors not just to garnish or add fresh flavour to cuisines, these herbs are rich in iron and aid haemoglobin production in our body. Peanuts, almonds, walnuts, cashews, pine nuts, hazelnuts and pumpkin seeds too are rich in iron and help fight anaemia.
You can check our data against the USDA by clicking the Source link at the bottom of each food listing. Note: When checking data please be sure the serving sizes are the same.
In the rare case you find any difference, please contact us and we will fix it right away. MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more Nutrition Facts for Cooked Spinach. Nutrition Facts for Cooked Snow Peas. Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato Sweet potatoes contain slightly less — around 2. Potatoes are also a great source of fiber.
For instance, one cooked cup of white mushrooms contains around 2. Oyster mushrooms may offer up to twice as much iron, whereas portobello and shiitake mushrooms contain very little 43 , 44 , A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4. This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings. Vegetables often contain significant amounts of iron.
Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements. Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet. Prunes are known for their mild laxative effect, which helps relieve constipation Prune juice, in particular, offers about 3 mg of iron per cup ml. They contain around 3. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease 51 , 52 , Not only do they offer around 2.
Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer 55 , 56 , Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion.
These fruit also contain antioxidants and a variety of other nutrients beneficial to health. Research links whole grains to a variety of health benefits.
These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease 58 , However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron. For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.
Amaranth contains around 5. Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium. It contains around 3. Moreover, spelt offers around 5—6 grams of protein per portion, which is approximately 1. Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins. Its mineral content may also be slightly higher than more conventional grains Oats are a tasty and easy way to add iron to your diet.
A cup of cooked oats contains around 3. Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.
It offers around 2. Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron. Coconut milk also contains a good amount of iron — more specifically, around 3. Dark chocolate contains significantly more nutrients than its milk chocolate counterpart. Not only does it offer 3. Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.
In terms of iron, it contains around 1. However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation. Dried thyme is one of the most popular culinary herbs. Many consider it a nutritional powerhouse, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood 73 , 74 , Thyme also happens to be one of the herbs with the highest iron content, offering 1.
Sprinkling a little on each meal is a good strategy for those wanting to increase their iron intake. The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants. For this reason, the recommended daily intake of iron is 1. This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women 1. Here are the best-researched methods:.
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