10 Most Delicious Foods With Iron In Them

September 3, 2017

Grass-feed beef is a great source of iron

Iron is crucial for your health. Iron and protein rich diet will help you prevent anemia, get and maintain lean muscle mass, curb fatigue, and boost your overall immune system.

The average daily iron intake from foods and supplements is:

  • 7–15.1 mg/day in children aged 2–11 years
  • 3 mg/day in children and teens aged 12–19 years
  • 3–20.5 mg/day in adult men
  • 0–18.9 mg/day in women older than 19
  • 7 mg/day in pregnant women

In that name, here are 10 healthy and delicious foods with iron in them that you should introduce to your diet.

(RELATED: When Is The Right Time To Eat Protein?)

1. Grass-Fed Beef

Grass-fed beef is packed with iron, while it also contains many other key nutrients like: vitamin A, vitamin E, and numerous cancer-fighting antioxidants.

One lean grass-fed strip steak (214 grams) contains 4 milligrams of iron (22 percent DV).

2. Shellfish

Shellfish is a delicious source of iron

Shellfish is another tasty food that is high in protein and iron. For example: s 3-ounce serving of mussels has 10 grams of protein and 3.3 milligrams of iron, while a 3-ounce serving of oysters provides 18 grams of protein and 3.3 milligrams of iron.

3. Dark Chocolate

Dark chocolate is full of antioxidants, and also a delicious source of extra iron

High-quality dark chocolate does much more than satisfying your sweet tooth. Aside from being tasty and a healthier alternative to regular chocolate and processed sugars, dark chocolate will also give your body a significant dose of iron.

1 ounce of dark chocolate will provide 3.3 milligrams of iron (19 percent DV).

Other Great And Delicious Sources Of Iron:

  1. Lentils – 1/2 cup: 3.3 milligrams of iron (20.4 percent DV)
  2. Spirulina – 1 ounce: 8 milligrams of iron (44 percent DV)
  3. Pistachios – 1 ounce: 1.1 milligrams (6.1 percent DV)
  4. Liver – 3 ounces of organic beef liver: 4.05 milligrams of iron (22.5 percent DV)
  5. Spinach – 1/2 cup cooked: 3.2 milligrams (17.8 percent DV)
  6. Sardines – 1/4 cup: 1.8 milligrams (10 percent DV)
  7. Parsley – 3.5 ounces: 6.2 milligrams (34 percent DV)

(RELATED: Top 12 Protein Sources For Your Vegetarian Diet)


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