10 Iron-Rich Foods Which Are Worth Adding to Your Diet


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Iron is an essential mineral which is needed by your body in order to function properly. Its main task is in the red blood cells. There it is helping with the transportation of oxygen to the tissues and cells. It is very important to consume enough foods which contain it. Iron deficiency is very common around the world and the people who have it might later on develop anemia. Fortunately, there are many foods which are full of iron. Starting from shellfish and going to dark chocolate – you will be able to find something you love eating and still be healthy. Here is a list of 10 foods which you should try to consume more regularly because of the iron they contain. 

Shellfish

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Shellfish are an awesome source of iron. Pick clams, mussels or oysters more specifically to get more benefits. They all contain heme iron, which is absorbed easier by your organism. Shellfish are also full of vitamins – C and B12 to be exact. If you love oysters you should know that each serving is gifting you with more than 3 milligrams of iron.

Spinach

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This green vegetable is full of iron. It also has a lot of minerals and vitamins. By consuming it you are getting .7 milligrams of iron. You can get your daily intake by making a smoothie with some spinach for breakfast and then eating a delicious salad which contains it for lunch.   

Beef

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In case you are anemic, then you should be including beef in your diet more regularly. It has a lot of heme iron which still should be consumed in moderation (like anything else) because too much of it might increase oxidative stress. It is very easy to include it in your diet – eat some soup, tacos or a burger.  

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Oats

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If you are plant-based then you might already know that oats are a great way to get iron. They are very nutritional, make you feel full for a long period of time and are rich in fiber and protein. You can add some to your most favorite fruit and you are ready.  

Quinoa

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Quinoa is a superfood. It is full of proteins, minerals, vitamins, minerals, and fiber. You will get 15% of your daily iron intake with 1 cup of it. It is very nutritious and delicious – you can eat as a main course or a side dish.  

Dark Chocolate

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Dark chocolate is actually good for you! It has iron and antioxidants in it and it could help with inflammations, improve cholesterol and blood pressure and the cognitive function. You should just be careful to get 70% and above and the higer the percentage, the bigger the benefits. 

Chickpeas

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Chickpeas have become more popular over the recent years. They are consumed a lot by vegetarians who should be careful not to be iron deficient. Chickpeas contain 2.1 milligrams of iron per serving. They are also rich in zinc, protein and magnesium. A great idea is to incorporate it by eating some hummus from time to time.  

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Dried Apricots

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Those fruits are an awesome source of iron. It is the non-heme type which is not so easily absorbed, but it is still very good for you. If you would like to improve the absorption, then you should try and consume more foods with vitamin C. Those dried apricots also have fiber, which helps with lowering the cholesterol, so you can add this delicious snack to your diet. 

Pumpkin Seeds

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Pumpkin seeds are full of iron, minerals and vitamins. You can put some garlic butter, cayenne pepper or eat them plain for a savory snack or as cinnamon sugar when you are craving something sweet. Those seeds contain 2.1 milligrams of iron in a serving. 

Fortified Cereals

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Some breakfast cereals are great for gifting your body with iron. As you might have guessed, there are some types which are not exactly good for you. Try getting the fortified cereals containing 100 percent of the needed iron for one day. It is very easy to include cereal in your diet. Take some time to pick a good one at the grocery store and you will be good to go. 


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