Simple, Healthful Eating: The Top 10 Iron-Rich Foods to Fight Anemia

Anemia is a disorder in which the body lacks sufficient red blood cells to supply oxygen to the tissues; this is frequently brought on by insufficient iron intake. An essential mineral called iron aids in the production of hemoglobin, which carries oxygen. An iron-rich, well-balanced diet can help both prevent and treat anemia. The top ten foods high in iron to prevent anemia are listed here, along with some interesting trivia about each.

1. Kale

One of the most widely consumed vegetables high in iron is spinach. About 6.4 milligrams of iron can be found in only one cup of cooked spinach. But did you know that oxalates, which can reduce the absorption of iron, are also present in spinach? While spinach provides non-heme iron (plant-based iron), mixing it with vitamin C-rich foods, such tomatoes or lemon juice, can improve iron absorption by up to six times.

2. Lentils

Legumes such as lentils are a great source of non-heme iron. Iron content in a cup of cooked lentils is approximately 6.6 milligrams. They are an excellent all-arounder for your diet because they are also high in protein and fiber. It's interesting to note that lentils have phytates, which might prevent the absorption of iron. However, phytate concentration can be greatly decreased by soaking or sprouting lentils before cooking.

3. Beef

Heme iron is more easily absorbed by the body than non-heme iron, making red meat—such as beef and lamb—one of the finest sources of this type of iron. Approximately 2.1 milligrams of iron can be found in a 3-ounce serving of beef. Beef raised on grass has higher levels of antioxidants, such as vitamin E, which may enhance general health in addition to iron intake

4. Seeds from pumpkins

A nutrient-dense powerhouse, pumpkin seeds provide roughly 2.5 milligrams of iron per ounce. They are also a fantastic source of magnesium, which is necessary for healthy neuron and muscle function. To preserve more nutrients, it's recommended to eat pumpkin seeds raw or very gently toasted, as roasting them can somewhat lower their iron level.

5. Quinoa

Often called a superfood, quinoa is high in iron (approximately 2.8 mg per cup), gluten-free, and a complete protein source since it has all nine necessary amino acids. Many people are unaware that quinoa naturally contains saponins, which can impart a harsh flavor. Prior to cooking, quinoa should be rinsed to assist lower its saponin concentration, while leaving its iron levels unaffected.

6. Chickpeas (garbanzo beans)

A cup of chickpeas has about 4.7 milligrams of iron in it. They're a fantastic choice for vegetarians and vegans who want to increase their intake of iron because they're high in protein and fiber. Because sulfur enhances nutrient absorption, cooking chickpeas with onions or garlic, both of which are high in sulfur compounds, can increase the bio-availability of iron.

7. Tofu

A half-cup portion of tofu provides around 3.4 milligrams of iron, making it a versatile plant-based iron source. In addition, it has a lot of protein, calcium, and isoflavones, all of which are good for the heart. It's interesting to note that tofu prepared with calcium sulfate has a somewhat higher calcium content and can help improve iron absorption as well as general bone health.

8. Dark Chocolate

Dark chocolate, particularly the sort with 70-85% cocoa, contains roughly 3.4 milligrams of iron per ounce. Additionally, it has a lot of flavonoids, which are antioxidants that promote heart health. It's preferable to eat dark chocolate apart from iron supplements or other foods high in iron because its polyphenols may prevent the body from absorbing iron.

9. Broccoli

Despite having only about 1 mg of iron per cup, broccoli is a cruciferous vegetable that is high in vitamin C, which improves the absorption of non-heme iron. Unknown fact: Sulforaphane, a substance thought to help the body eliminate dangerous substances and may lower the risk of cancer, is also present in broccoli.

10. Shellfish

Clams, oysters, and mussels are among the best suppliers of heme iron among shellfish. A just 3 ounces of clams yield an astounding 24 milligrams of iron, which is significantly more than most individuals should take in each day. It's interesting to note that research indicates that the iron content of shellfish can differ according on the location of harvest, as ocean pollution can have an impact on the nutritional value of the seafood (Marine Pollution Bulletin, 2020).

By including these foods high in iron in your diet, you can control and prevent anemia. Keep in mind that iron from plants is not absorbed as well as iron from animals, but absorption can be enhanced by eating foods high in vitamin C. If you're not sure how much iron you need, get your levels checked by a healthcare professional and modify your diet accordingly.