AND It is very important for health to keep iron levels balanced, but, unfortunately, “iron deficiency is the most common nutritional deficiency worldwide”, explains Lusíadas, a health network. Normally the recommended daily doses depend on each person’s age. For example, children should take between one and two milligrams (mg) daily; men should consume 10 mg; and women of childbearing age around 15 mg every day.
Jackie Powers, a doctor, quoted in Self, explains that foods can contain two types of iron: heme, something that comes “only from animal sources” and non-heme, something that “is found in products like leafy vegetables green, grains and dried fruits”. Want examples? Consult the list.
Read Also: To reduce your belly until summer, leave these seven foods aside
20 foods that are rich in iron:
- Cooked spinach (6.4 mg of iron per cup);
- Dried apricots (3.5 mg of iron per cup);
- Cooked beets (2.7 mg of iron per cup);
- Cooked green peas (2.5 mg of iron per cup);
- Cooked Brussels sprouts (1.9 mg of iron per cup);
- Canned tomatoes (1.6 mg of iron per ½ cup);
- Canned white beans (7.8 mg of iron per cup);
- Tofu (6.7 mg of iron per 1/2 cup);
- Cooked lentils (6.6 mg of iron per cup);
- Cooked chickpeas (4.8 mg of iron per cup);
- Edamame (3.5 mg of iron per cup);
- Roasted pumpkin seeds (9.5 mg of iron per cup);
- Almonds (5.3 mg of iron per cup);
- Nuts (3.4 mg of iron per cup);
- Hemp seeds (2.4 mg of iron per 3 tablespoons);
- Liver (15.2 mg of iron per 85 g)
- Mussels (5.7 mg of iron per 85 g)
- Oysters (4.9 mg per 6 raw farmed oysters)
- Clams (2.4 iron per 85 g)
- Beef (2 mg of iron per 85 g).
Read Also: Gastroenterologists reveal the intestines’ ‘allied’ foods
Download our free App.
Eighth consecutive year Consumer Choice for Online Press and elected product of the year 2024.
* Study by e Netsonda, Nov. and ten. 2023 product of the year – pt.com
Download our free App.
Eighth consecutive year Consumer Choice for Online Press and elected product of the year 2024.
* Study by e Netsonda, Nov. and ten. 2023 product of the year – pt.com
){kind=link}