Iron is essential to the formation of hemoglobin, which gives blood its red color. It also plays an important role in oxygen delivery to tissues and organs. Iron deficiency causes anemia, a condition marked by weakness and fatigue. Adequate intake of iron can help prevent anemia in adults and young children.
Top foods rich in iron
Here are some of the best foods high in iron:
1. Fish and shellfish: The good news is that iron can be found in a lot of different types of food, and seafood is the best source because the levels in this type of protein are easily absorbed by the body. Some great sources of iron from fish and shellfish include salmon, clams, mussels, oysters, tuna and scallops. If you’re vegetarian or vegan, you can get iron from beans, lentils and tofu.
2. Spinach: This leafy green is an excellent source of vitamins and minerals — including iron — for people with healthy digestive systems. When cooking spinach, you should add a small amount of salt to encourage more nutrient absorption.
3. Beef: Red meat like beef contains heme-iron, which is better absorbed than non-heme iron (which is found in vegetables). Eat beef in moderation if you don’t want to increase your risk of heart disease and diabetes.
4. Beans: Beans contain both non-heme and heme-iron; this vegetable also has potassium and magnesium — all nutrients that help boost your immune system.
5. Prunes: Prunes are just dried plums, but they’re rich in fiber, which aids digestion.
Foods high in iron are generally divided into two groups: heme iron and non-heme iron. Heme iron comes from animal sources, while non-heme comes from plant sources. Although meat provides significantly more iron than plant-based foods, there are plenty of healthy options available if you are a vegetarian or vegan.
