Guide For A Strong Body And Mind : The Best Iron-Rich Foods | Nutrition & Dieting slideshows | Well Being center

Red meat

Red meat is responsible for most peoples iron intake in their diet. It comes in two form and the more readily absorbed form found in meat is heam iron. To boost the amount of iron in your meats use extra lean minces for lasagnes and bolognese as a bolognese has on average 6.6mg of iron. The darker the meat is the higher the iron content so beef contains more than lamb. Although red meat is high in fat and calorie content so if you are trying to lose weight eating red meat should be limited to two to three times a week at maximum.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Procsilas Moscas by Flickr : www.flickr.com/photos/procsilas/2308373474/
www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods
http://www.webmd.com/diet/features/top-10-iron-rich-foods
http://www.healthaliciousness.com/articles/food-sources-of-iron.php

Eggs

Eggs come in many different varieties and are a good breakfast meal for boosting your iron content. One large egg contains three percent of your daily intake but they are quite high in calories at 78 per large egg. The yolk is particularly high in fat so if on a calorie controlled diet removing the yolk will lower the fat intake but also lower the iron. They are not the highest provider of iron as a food source but every little counts throughout the day. Eggs can be scrambled, fried or poached and eaten on toast or with bacon or as an omelette for breakfast.

Sources & Links

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Photo courtesy of Amy Ross by Flickr : www.flickr.com/photos/donutgirl/7271305936/
www.bodyandsoul.com.au/nutrition/nutrition+tips/nine+top+sources+of+iron,6743

Mollusks

mollusks include clams, mussels, oysters and scallops are really rich in nutrients to promote a healthy body. They are packed with iron and protein and are extremely low in calories, fat free and also contain high levels of zinc and vitamin B. The best mollusks for iron boosting in your diet are clams, they contain a huge 66 percent of your daily iron intake and 11 grams of protein. Scallops muscles and oysters follow closely behind but the best thing about these foods are they are easily available in supermarkets both frozen and fresh to allow them to keep for a long period or eat straight away.

Sources & Links

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Photo courtesy of Ross Catrow by Flickr : www.flickr.com/photos/maxpower/3469883954/
www.caring.com/articles/5-top-foods-for-men-mollusks

Dark Leafy Greens (Spinach, Swiss Chard)

Spinach has often been associated as high in iron which in relation to its grams to iron content is true but you need a lot to make it worthwhile. But its a great addition to meals to help boost your daily intake. One hundred grams of spinach contents only 2.7mg of iron which I 15% of your daily intake. But along side this its a huge provider of Vitamin A and C with 46% of your daily vitamin C in 100g, and 187% of vitamin A. It can be added to green salads as well as being steamed and combined with vegetables in an evening meal.

Sources & Links

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Photo courtesy of public-sector-lists.com by Flickr : www.flickr.com/photos/government-lists-canada/6196031330/
www.nhs.uk/Conditions/vitamins-minerals/Pages/Iron.aspx

Tofu

Tofu is made by coagulating soy milk and pressing it into soft white blocks, and it is often called bean curd. A 0.25 block of tofu which is an average portion at 116g has 34% of your daily iron intake which is very high for a single food group. It is also high in calcium to promote and maintain healthy bones. Tofu is low in calorie count at 88 calories per quarter block and there are 9g of protein (18% DV). Tofu can be a substitute for meat in a meal or it can also be added to salads.

Sources & Links

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Photo courtesy of Jonathan McIntosh by Flickr : www.flickr.com/photos/jonathanmcintosh/3751073447/
www.healthaliciousness.com/articles/food-sources-of-iron.php

Artichokes

Artichokes are popular for vegetarians who need to boost their iron intake not being taken in through meats. They can be steamed, boiled, baked, fried and stuffed and once cooked can be eaten hot or cold. Stuffed artichokes are a great snack or lunch time meal as they can be easily stored and transported. Canned artichokes can also be used when you do not have time to cook and can be used in salads. Their iron content is 1.64mg per cup and have a large dose of vitamin B, as well as being low in fat and calories.

Sources & Links

Liver (Pork, Chicken, Turkey, Lamb, Beef)

Liver is a desired taste and can be derived from pork, chicken, turkey, lamb or beef. It is the second best food for iron content with 100g of liver containing 23mg which is 129 percent of your daily amount. However a normal serving is about 28 to 30g which has 36 percent of your daily intake which is very high for a single food. Liver has to be cooked and can be eaten with meats in pies or with vegetables. Liver is also very high in protein but high in cholesterol so it should be eaten in moderation. It also has a very high vitamin A and C content.

Sources & Links

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Photo courtesy of Liz Feldman by Flickr : www.flickr.com/photos/lizeffler/5647366498/
www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=10110&t=10110&h=10110&s=100&e=113.00&r=28.35

Squash

Squash seeds in particular are found to be high in iron and these are a great snack or addition to a meal. One cup of squash seeds contain 34mg of iron which is 188 percent of your daily allowance but a usual serving of approximately 142 seeds contains 23 percent of your daily iron. However, they are quite high in fat which means you need to limit the amount you eat if trying to lose weight. Squash and pumpkin seeds can be added to salads to add crunch, added when making bread or put into soups along with other beans and lentils.

Sources & Links

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Photo courtesy of Michael Arrighi by Flickr : www.flickr.com/photos/arrighi/4125954426/
www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12016&t=12016&h=12014&s=100&e=227.00&r=28.35

Dried foods and nuts

The best way to boost your nutrition is to supplement unhealthy snacks with nutritious ones such as nuts like cashew, pine or almonds to name a few. The amount of iron in 100g of nuts on average is 6.1mg which is 34% of your daily diet. They too can be added to salads or eaten as a snack. However they have a high risk of being very high in fat as 100g contains approximately 580 calories and 47g of fat. Its important to eat a small portion once a day instead of a large amount. They are also high in Vitamin K and Thiamin.

Sources & Links

Important notification about information and brand names used in this slideshow!
Photo courtesy of Karen Green by Flickr : www.flickr.com/photos/klg19/5368016340/
www.healthaliciousness.com/nutritionfacts/nutrition-comparison.php?o=12086&t=12086&h=12086&s=100&e=129.00&r=28.35

Watermelon

Watermelon is a large fruit that originated from southern Africa. It has a high water content and is a delicious breakfast fruit. One hundred grams of watermelon has one percent of your daily iron intake but every little counts. The best thing about watermelon is because it is predominately water it is low in calories as 100g has only 30 calories and 0 fat so is great on a calorie controlled diet. Watermelon is also high in vitamin A and C to help boost your immune system. It can be eaten for breakfast, a snack or even as a dessert in the evening.