Iron is an
indispensable element for the functioning of the human body, since it is an
essential component of the protein called hemoglobin, which is responsible for
transporting oxygen to red blood cells. Therefore, if we don't get enough of
this mineral, it is likely that we will feel tired and dizzy, and may even
develop anemia.
Despite the
existence of supplements that can supply us with this mineral, the best way to
get your recommended dose of iron is through a healthy and varied diet. This
terrific list features 9 best natural sources of this vital mineral.
1. Clams
Clams are
one of the best sources of iron found in nature. In fact, an 85 gram portion of
canned clams contains no less than 23.8 mg of iron. A great way to add more
iron to your diet is using clams for sauces or incorporating them into your
pasta or rice dishes.
2. Fortified
Cereals
Although
cereals are often an excellent source of iron, it is important to know what
kind to consume. Certainly, grains that are rich in sugars and artificial
flavorings are not a great option when it comes to a healthy diet, so the key
is to find a fortified cereal that provides 100% of the daily recommended dose
of iron. A one-cup serving of fortified cereal can provide up to 18 mg of this
important mineral.
3. Cooked Oysters
The next
time you go to a seafood restaurant, consider asking for a portion of cooked
oysters as your main course. Just 85 g of this delicious sea fruit can provide
about 10.2 mg of iron. Although raw oysters are also packed with essential
nutrients for our body, the cooked version is safer for regular consumption.
4. White
beans
While all
beans provide iron, white beans contain the largest amount. In fact, just one
cup of these beans provides 8mg of iron. If you don't have time to clean and
boil them, you can try the canned version, as long as you keep a watchful eye
on your sodium intake.
5. Dark
Chocolate
If you are a
chocolate lover, you now have another reason to be delighted with this dessert.
In an 80 g portion of dark chocolate, equivalent to a small bar, you'll find
between 7 and 8 mg of iron. Don't forget to look for dark chocolate with a cocoa
concentration higher than 60% and, as always, control the size of your
portions.
6.Organ
meats
Organ meats
are an excellent source of essential nutrients for your health, including iron.
Although exact amounts depend on the type of organ and portion size, beef
liver, for example, can provide 5mg of iron per 85gr.
7. Soy beans
Soybeans are
one of the main sources of protein in vegetarian diets. However, all people,
regardless of their food preferences, can benefit from this vegetable. A
half-cup serving of soy beans can contribute between 4 and 5mg of iron, so we
recommend you use them in salads and other dishes.
8. Lentils
Besides
being related to beans, lentils are another excellent natural source of iron.
Half a cup can get you more than 3mg of iron, with the added advantage that you
can cook lentils faster than beans. Lentil soup is an especially great way to enjoy
this iron booster.
9. Spinach
Despite
being known for its high content of vitamin A, spinach is also an important
source of iron: half a cup of spinach contains about 3 mg of it. This vegetable
is versatile and can be used to prepare a variety of dishes, from fritters to
lasagna, pies and salads.
Knowing
the main sources of iron is a good start, because we all need this essential
mineral. However, it is also important to understand that each person may have
a different iron intake requirement, especially when it comes to people who
already have an iron deficiency, or those who tend to develop anemia
Check with
your doctor or nutritionist about specific recommendations for iron consumption
in the following cases:
If you've
recently lost significant amounts of blood.
If you are
being treated with anticoagulants.
If you have
a history of kidney disease.
If you have more than 65 years under your
belt.
If you have
heavy menstrual periods.
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