Iron Rich Foods: The Top 17 Foods To Include In Your Diet
Iron rich foods The importance of iron in the diet is not lost on any nutritionist. Iron is necessary for the production of hemoglobin and myoglobin, which provide oxygen to muscles and those organs that need it most. It's also vital for the production of energy in cells and the growth and proliferation of cells. This article will explore how to ensure you're getting enough iron in your diet, what a lack of iron does to your body and why it may be difficult for women to maintain proper levels.
Introduction OF iron rich foods
iron rich foods is an important mineral that our bodies need in order to function properly. It helps to carry oxygen in the blood and plays a role in many other important processes. Unfortunately, iron deficiency is relatively common, particularly among women.
There are two main types of iron rich foods : heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is more easily absorbed by the body than non-heme iron. Non-heme iron, 60 percent of which is found in plants (such as beans and leafy green vegetables) and fortified foods (such as breakfast cereals), is not as readily absorbed but still important to include in the diet.
The best way to ensure that you're getting enough iron is to eat a variety of iron-rich foods. Some good sources of heme iron include lean red meat, chicken, turkey, fish, and shellfish. Good plant sources of non-heme iron include beans, lentils, tofu, spinach, Swiss chard, and kale.
Forms of iron found in food
There are two forms of iron rich foods in food: heme and non-heme iron. So that the iron is absorbed in meat, fish and poultry, which constitutes 40 percent, as well as the absorption of iron found in many plants, such as vegetables and fruits. Because absorption of non-heme iron can vary widely (between 2 to 20 percent), it's important to include a variety of foods that are rich in this form of iron in your diet.
How much iron do we need?
The human body needs iron rich foods to produce hemoglobin, which carries oxygen in the blood. Adults need about 8-18 mg of iron per day. The amount of iron needed depends on factors such as age, sex, and pregnancy status.
Iron is found in food in two forms: heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because absorption of non-heme iron can vary considerably and is influenced by many factors, it's important to eat foods that are rich in this type of iron every day.
The Top 17 iron rich foods To Include In Your Diet
If you are looking to increase your intake of iron, there are a few key iron rich foods that you should focus on. These foods are all rich in iron and other nutrients that can help to improve your health.
1.Red meat is one of the most important and best sources of iron. It is also rich in other nutrients like protein and B vitamins.
2. Dark leafy greens: Dark leafy greens like spinach and kale are another excellent source of iron. They are also high in fiber and other nutrients like vitamin C.
3. Beans and legumes: Beans and legumes are a great source of both iron and protein. They are also low in calories and fat, making them a healthy choice for those watching their weight.
4. Fortified cereals: Many breakfast cereals are fortified with iron. This is an easy way to increase your iron intake if you eat cereal regularly.
5. Nuts and seeds: Nuts and seeds are another good source of iron. They are also high in healthy fats, fiber, and other nutrients like magnesium. 6. Dried fruit: Dried fruit is a healthy snack option that is also high in iron. Just be sure
Conclusion
If you're looking to boost your iron intake, then be sure to add these iron rich foods into your diet. From red meat and dark leafy greens, to beans and lentils, there are plenty of options to choose from. Just remember to pair iron-rich foods with foods high in vitamin C for optimal absorption. And if you're ever unsure about how much iron you should be eating, be sure to speak with a registered dietitian or doctor.
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