Foods That Are Rich With Iron
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Iron is an essential element for our bodies because it helps the red blood cells in our body carry oxygen from our lungs throughout the rest of our bodies. If someone has low levels of iron then the body cannot produce enough "oxygen-carrying" red blood cells. Therefore, it's essential to include iron as part of your daily diet. The below foods are a high source of iron:
1. Black pudding: Extremely rich in iron, black pudding contains more than 22 mg of iron per 100 grams. On its own, it is able to bring to the body more than 160% of the daily contributions that are recommended. This is perfectly normal because black pudding is made from pig blood therefore iron is one of the main constituents of hemoglobin.
2. Thyme and cumin: Do not hesitate to use thyme to bring flavour to your meals. It contains 12 mg of iron per 10 grams of aromatic herb. Do you prefer oriental flavours? If so, opt for cumin as it contains 0.6 mg of iron in 1 gram.
3. Fish and seafood: Cockles and clams are the richest seafood in iron. For 100 grams, they contain approximately 26 mg and 15 mg of iron, respectively. Periwinkles and oysters are also good sources of iron. Finally, scorpion fish, mussels or anchovies each contain around 5 mg of iron per 100 grams consumed, so they are also good foods to try in case of iron deficiency.
4. Chocolate: Indulge yourself without feeling guilty with dark chocolate. It contains almost 11 mg of iron per 100 grams. A small square every day will help you feel better.
5. Nuts: Looking for foods with a high iron content? Then, opt for nuts. The gold medal goes to pistachios with their 7 mg of iron per 100 grams. Followed closely by sesame seeds and cashews with about 5 mg of iron per 100 grams. Then come pine nuts, Macadamia nuts, hazelnuts, Brazilian nuts, and almonds.
6. Legumes: Mung beans, also known as green soybeans, are a good source of plant-based iron. This legume must never be consumed without preparation: it must always be cooked or fermented before being eaten. Dry lentils contain 8 mg iron per 100 grams. Dry chickpeas contain 6 mg of iron while white beans contain about 3 mg. Just take your pick.
7. Tofu: Tofu is highly popular with vegetarians for its protein levels but it's also great for its high iron content. It contains about 5 mg of iron per 100 grams. Mix it with some spices and vegetables for a delicious stir-fry.