Iron is one of the most essential trace elements in the human body, necessary for synthesizing hemoglobin, which is responsible for the delivery of oxygen to organs and tissues. Iron contributes to good skin tone and affects the condition of hair and nails. For women, the daily intake of this trace element is 18 mg. We offer a list of iron-rich foods and other beneficial minerals.
Dark chocolate
Yes, you can now eat dark chocolate (even at night) without feeling guilty! It is rich in minerals, antioxidants and iron. 30 g of dark chocolate contains 3.4 mg of iron, which is approximately 22% of the daily value.
Cashew
Snack with nuts and seeds. This is a great way to increase the total iron content in your diet. For example, 30 grams of cashew nuts contain 1.9 mg (10% of the DV).
White beans
A 100-gram serving provides your daily intake of dietary fiber and contains 6 mg of iron and 1,100 mg of potassium, which can lead to fatigue when lacking. White beans are also high in protein, calcium, B vitamins and antioxidants. They have a delicate, rich taste, somewhat reminiscent of potatoes.
When canned, the flavor is lost, so we recommend using dry beans. Having been previously soaked overnight, they are boiled until soft from 40 minutes to one and a half hours. Boiled white beans are great as a simple side dish for meat and in thick soups. They can also be mashed.
Beef liver
100 g of beef liver contain about 7 mg of iron. It is one of the champions in the content of B vitamins, as well as an excellent source of vitamins A and D. Most importantly, it is low in calories – only 170 calories. Before cooking, it is recommended to soak the liver in milk for several hours, which will make it incredibly soft and tender.
Seafood
They are all high in iron, especially shrimp, oysters, and mussels. Thus, a 100-gram portion of seafood can contain 17% of the daily value of the mineral. It is important to remember that iron in shellfish (heme iron) is more easily absorbed by the body than what we get from vegetables.
Seafood also increases the level of “good cholesterol”, which is beneficial for the health of the heart and blood vessels.
Lentils
There is almost 12 mg of iron in 100 g of lentils. It is also rich in other trace elements, including magnesium, which is essential for the proper functioning of the heart and nervous system. Lentils are a source of tryptophan, an amino acid that is converted into serotonin in the human body. Serotonin is responsible for a good mood. Like white beans, lentils are high in fiber – 12 mg per 100 g.
Tomato juice
Compared to other foods, the iron content in tomato juice is low – 1 mg per glass. But it is a good source of other trace elements: chromium, molybdenum, and cobalt, which are necessary for the body’s metabolism. A glass of tomato juice contains 50% of the daily value of organic acids.
Spinach
In terms of iron content, spinach surpasses even lentils – 13.5 mg per 100 g. An additional benefit is a low-calorie content (23 kcal). It is also rich in beta-carotene (4.5 mg), which has beneficial effects on vision and the immune system, and calcium (106 mg), which is essential for healthy teeth, bone and muscle tissue.
Potatoes
One large baked potato contains 3 mg of iron and high amounts of vitamin C and B vitamins, responsible for cellular metabolism. Potatoes are also a good source of potassium and easily digestible minerals.
