Foods That Are Loaded With Iron

Foods That Are Loaded With Iron

Iron is an essential nutrient that plays an important role in many bodily functions.
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage. men and postmenopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.
Here is a list of plant foods that are high in iron.

1. Soybeans

Soybeans and foods derived from soybeans are packed with iron. In fact, soybeans contain around 8.8 mg of it per cup or 49% of the RDI. The same portion of natto, a fermented soybean product, offers 15 mg, or 83% of the RDI.

2. Lentils

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI. Lentils contain a significant amount of protein, complex carbs, fibre, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers around 50% of your recommended daily fibre intake.

3. Other Beans and Peas

Other types of beans contain good amounts of iron as well. White, lima, red kidney offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI.
However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI.
Several studies also link regularly consuming beans and peas to lower blood pressure, cholesterol and blood sugar levels, as well as reductions in belly fat.
Nuts and seeds serve as two more iron-rich plant sources. Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

4. Pumpkin, Sesame and Flaxseeds

Pumpkin, sesame and flaxseeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI. Similarly, hummus made from chickpeas provides you with around 3 mg of iron per half cup, or 17% of the RDI.

5. Cashews, Pine Nuts and Other Nuts

Nuts and nut butter contain quite a bit of non-heme iron. This is especially true for almonds, cashews, pine nuts which contain between 1–1.6 mg of iron per ounce, or around 6–9% of the RDI.
Keep in mind that blanching or roasting nuts may damage their nutrients, so favour raw and unblanched varieties.

6. Leafy Greens

Leafy greens, such as spinach, and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon.
Other iron-rich veggies that fit in this category include broccoli, cabbage and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the RDI.

7. Tomato Paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount. For instance, half a cup (118 ml) of tomato paste offers 3.9 mg of iron, or 22% of the RDI, whereas 1 cup (237 ml) of tomato sauce offers 1.9 mg or 11% of the RDI.

8. Potatoes

Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less around 2.1 mg for the same quantity of 12% of the RDI.

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron. For instance, one cooked cup of white mushrooms contains around 2.7 mg or 15% of the RDI.

10. Prune Juice

Prunes are known for their mild laxative effect, which helps relieve constipation. However, they're also a good source of iron. Prune juice, in particular, offers about 3 mg of iron per cup (237 ml). That's around 17% of the RDI and is twice as much iron than the same quantity of prunes.

11. Olives

Olives are technically a fruit, and one with a good iron content at that. They contain around 3.3 mg of iron per 3.5 ounces (100grams) or 18% of the RDI. In addition, fresh olives are also a great source of fibre, good fats and fat-soluble vitamins A and E.

12. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value. Not only do they offer around 2.6 mg of iron per cup —14% of the RDI — but this quantity of mulberries also meets 85% of the RDI for vitamin C. Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer.

13. Oats

Oats are a tasty and easy way to add iron to your diet. A cup of cooked oats contains around 3.4 mg of iron —19% of the RDI — as well as good amounts of plant protein, fibre, magnesium, zinc and folate.

14. Quinoa

quinoa is a gluten-free pseudocereal rich in complete protein, fibre, complex carbs, vitamins and minerals. It offers around 2.8 mg of iron per cup cooked or 16% of the RDI. Plus, research links quinoa's rich antioxidant content to a lower risk of medical conditions, including high blood pressure and type 2 diabetes.

15. Coconut Milk

Coconut milk can be a tasty alternative to cow's milk. Although very high in fat, it's a good source of several vitamins and minerals, including magnesium, copper and manganese. Coconut milk also contains a good amount of iron —more specifically, around 3.8 mg per half-cup (118 ml), or around 21% of the RDI.

16. Dark Chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart. Not only does it offer 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI, but it also contains a good amount of fibre, magnesium, copper and manganese. Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases.

17. Blackstrap Molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar. In terms of iron, it contains around 1.8 mg of iron per two tablespoons or around 10% of the RDI. This portion also helps cover between 10–30% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese. However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

18. Dried Thyme

Dried thyme is one of the most popular culinary herbs. Many consider it a nutritional powerhouse, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood.Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon, or around 7% of the RDI. Sprinkling a little on each meal is a good strategy for those wanting to increase their iron intake.