Iron is one of the main minerals that our bodies need to form all sorts of proteins that do different functions in all body systems. iron is mainly needed to make the important protein hemoglobin which is formed mainly of a protein part the globulin and the iron part which is the haem. this protein is one of the most important proteins in our bodies as it is responsible for carrying oxygen inside the red blood cells from the lungs and giving it away to all body cells for oxygenation so it has a predetermined affinity to oxygen where it is just enough to hold on to it but also can give it away easily. Another very important protein that has the same action as hemoglobin is myoglobin the only difference is that it is specifically responsible for supplying muscle cells with oxygen as they consume a higher load of oxygen, they require their own type of protein for this role.
Iron is present in the body in two forms the protein-bound form like hemoglobin, myoglobin, or in enzyme formation, and the nonheme form like transferrin, flavin iron enzymes, and ferritin. Almost two-thirds of the body’s iron is found bound in hemoglobin in circulating RBCS, 25 % available in iron stores, and 15% bound to myoglobin and many enzymes needed for oxidative metabolism inside the cells.
Daily iron requirements
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- daily requirements of iron are 8.7 mg for men and postmenopausal women
- 18 mg for women in the reproductive period as menses cause severe iron loss.
- 27 mg for pregnant women as the fetus requires more iron and folate for growth and development.
- it is not safe to consume iron in levels of 40 -45 mg or morein a day as it can lead to iron overload and iron toxicity.
› Top Iron-Rich Foods List ‹
1) Lentils
100 grams of lentils contain 116 calories, 0.4 grams of fats, 20 gm carbs, 9 gm protein
Lentils are extremely versatile cheap sources of nutrition with at least 19% of RDI of iron they are easy to prepare and get a ton of protein and fiber along with vitamins C, folate, potassium, and antioxidants they are known to lower high blood pressure and fight cancer with its enhancing effect on immunity it makes you feel full for longer and prevents constipation and regulates bowel movements with its high fiber content.
It is great with tomatoes and onions and with the right herbs and spices. lentils make great heartwarming soups and stews that are great for winter.
2) Oysters
100 grams of oysters contain 163 calories, 4.6 gm fats, 9.9gm carbs, 19 gm proteins
Oysters are the best seafood with rich heme iron content. it has almost 51%of RDI of iron as well as is a great source of vitamins B12, D, selenium, and calcium .they are also rich in omega 3 fatty acids that keep your cardiovascular system healthy it is best eaten from a well-trusted source that serves fresh seafood as shellfish can be tricky if not fresh as it easily harbors bacterial infection and it shouldn’t be eaten too much as some kinds have high concentrations of mercury so it is best to cook shellfish in general but for oysters, they taste the best fresh with a drizzle of lemon on top.
3) Spinach
100 grams of spinach contain 23 calories, 0.3 gm fats, 3.8gm carbs, 3 gm proteins.
Spinach is a dark leafy vegetable which means it is full of nonheme iron with about 20% of the RDI of iron .in order to absorb this iron efficiently it is best to be consumed with vitamin c to turn it into the soluble form Fe +2 .spinach is also a wonderful source of antioxidants, vitamins A, C and calcium, folate it also contains a compound called lutein that is important for eye health reducing sunlight damage and helps prevent cataract and macular degeneration it is rich in oxalates that is why it can lead to kidney stone formation if eaten too much and is full of vitamin k so it should be eaten with caution in people with coagulation problems
It is great in salads, with cream as a side dish, in pies on pizzas, or put into soups where it adds richness and nutrition.
4) Liver
100 grams of beef liver contains 165 calories, 4.4 gm fats, 3.8 gm carbs,26 gm proteins
Beef liver is a superfood filled with nutritious elements from iron, vitamins B12, B2, A, magnesium, copper, and cobalamin it contains almost 90% of the RDI of iron.
It is a great source of protein to help build up muscles with a lower caloric intake and is one of the main sources of heme iron which is easily absorbed in the body with all of the packed vitamins it makes it essential to add into the diet but it should be brought from a safe source and not eaten excessively in pregnancy as it Carries the risk of getting toxoplasmosis that can lead to miscarriage or severe congenital anomalies in the fetus. it is also best avoided in people who suffer from gout as it is a major source of purines and uric acid which leads to flare-ups and joint inflammation.
It can be grilled, it can be cooked with onions to give it sweetness, it can be fried, or it can be chopped and added with different types of meat into meatloaves if you don’t really like the taste of it.
5) Fortified cereals
100 grams of cereals contain 376 calories,6.7 gm fats, 73 gm carbs,12 gm protein.
Cereals are usually fortified with iron to help children who eat them most gain the necessary amount of iron in their food.it contains about 184% of RDI of iron food it is also of great importance to vegetarians and pregnant or breastfeeding females as they help meet the nutritional demands of these groups unfortunately although they are fortified with great minerals they are usually filled with sugars and refined carbs that have no nutritional value and only increase your risk of obesity and heart disease so in order to gain the most benefit it is best to make sure that the type of cereal you choose is low on sugar and made of whole grains to get a decent amount of fiber. some types are fortified with vitamin D as well like quacker oats which are also good for your bones.
6) Red meat or beef
100 grams of beef contains 259 calories, 17g fats,0g carbs,26gm proteins
Beef is rich in heme iron with almost 15% of RDI of iron. it is as well rich in zinc and selenium and full of proteins that we need to build up muscles, but it is best to be eaten once a week or so; as it is rich in cholesterol and saturated fats which can increase the risk of heart disease if eaten excessively and you should avoid processed meats all together as they increase the risk of getting some cancers. Beef is delicious in all sorts of food it can be made into stews, pies, steaks, burgers, tacos, and many other recipes that all taste incredible.
7) Dried apricots
100 gm of dried apricot contain 241 calories,0.5 gm fat, 63 gm carbs, 3.4 gm protein
Dried fruits are good sources of iron with 15% of RDI of iron all dried fruits are great sources of nutrients that are packed in shrunken,small-sized fruits with tons of fibers and antioxidants their small size makes them addictive and easy to consume a large amount without noticing which could be unhealthy as they have a higher content of sugar and calories that can be harmful to diabetics but at the same time they are great sources of vitamins A, C, E and potassium which makes them great additions to bread, cakes, a bowl of yogurt or in granola bars to add sweetness along with nutrition
8) Pumpkin seeds
100 grams of pumpkin seeds contain 446 calories, 19 g fat, 54 g carbs, 19 g protein.
Pumpkin seeds are great sources of iron with 18% of RDI of iron. pumpkin seeds are wonderful snacks known for being salty and toasty which makes them extremely satisfying and better than other snacks with a high content of fibers and antioxidants which are highly beneficial for gut health and omega 3 fatty acids that are good for heart health and depression.
9) Molasses
100 grams of molasses contains 290 calories, 0.1 gm fat, 75 gm carbs,0gm protein
molasses is one of the traditional food items known for containing high iron content with about 26% of RDI of iron along with antioxidants, magnesium, and calcium which help make your bones stronger. black molasses is basically a reduction of sugar cane that you get by boiling the sugar a couple of times to crystallize it. which is a better option for adding sweetness to your diet than refined sugars as it is more nutrient-dense it can be used to top baked goods, on yogurt, or as a spread in sandwiches.
10) Tofu
100 grams of Tufo contains 76 calories, 4.8 gm fats, 1.9gm carbs, 8 gm protein
tofu is made of soybeans or soybean milk that is condensed to give a texture similar to cheese. it is one of the highest sources of iron with 30% of RDI of iron. tofu is a good protein source for vegetarians with very low calories and no gluten. it is filled with isoflavones which enhance cardiovascular health and lower the menopause symptoms like hot flashes in women as it increases the level of estrogen in the body and lowers the risk of some cancers. it can be easily incorporated into the diet, it is used a lot in Southeast Asia in stews, grilled or cubed on top of salads along with other vegetables.