15 Impressive Health Benefits of Iron
Iron is found in every cell of the human body. It is necessary for many important functions such as transporting oxygen in the blood and producing energy. It plays a vital role in many of the body’s functions, including the production of hemoglobin, myoglobin, and enzymes necessary for energy production.
It is found as heme and nonheme iron. Heme iron is well absorbed. It is abundant and makes up 40% of the iron in fish, meat, and poultry. Non-heme iron is less well absorbed. It makes up 60% of the iron in animal tissue and plants (fruits, nuts, vegetables, grains).
11 Healthy Foods That Are High in Iron
Iron plays a vital role in many bodily functions. Unfortunately, iron deficiency is quite common, especially among women. The best way to ensure adequate iron intake is to consume a variety of iron-rich foods. (1)
Red meat is a powerhouse of iron. Beef, lamb, and pork are all rich in this essential mineral. If you’re looking for a non-meat source of iron, dark chicken meat is also a good option.
Organ meats like liver and kidney are some of the most concentrated sources of iron available. However, they can also be high in cholesterol and other unhealthy substances, so they should be consumed in moderation.
Seafood is another great source of iron. Oysters, clams, and mussels are particularly high in this mineral.
Here are some of the excellent and common food sources of iron:
- Spinach
- Liver
- Broccoli
- Lentils
- Tofu
- Dark chocolate
- Turkey
- Quinoa
- Beans
- Pumpkin seeds
- Shellfish