Types of Iron

Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries. The current daily value (%DV) for iron is 18 milligrams (mg).

Iron rich foods: Sources of nonheme iron . Nonheme iron is found in plant foods, as well as in meat and eggs. Compared with heme iron, nonheme iron is less efficiently absorbed.

They are not as popular as spinach and broccoli, ... iron and alpha-linoleic ... Green vegetables bring a lot of benefits to your health and as you can see from ...

In this category you will find quinoa, oatmeal, and cooked pearled barley. Surprisingly cold cereals offer more iron than hot cereals. A bowl of cooked cereal yields around 4.9 to 8.1 mg of iron where cold cereals can give you as much as 1.8 to 21.1 mg. of iron.

Top 6 Benefits of Legumes ; What Are Legumes Good For? Top 6 ... beans and legumes are essential ... Side Effects of Legumes. Although legumes are loaded with ...

Lately lentils have become a tasty staple in my diet. Low in calories and high in nutrition, lentils are the perfect legume to eat in the summer in salads, spreads, for crudité and crackers, and as an item on a vegetarian dinner plate. I always gravitate towards foods that are easy to cook, and lentils are a hassle-free compliment to any meal. Nutty and earthy in flavor, lentils have a high nutritional value that anyone can benefit from by incorporating this healthy legume into their diet.

Eating liver daily, particularly liver high in iron such as goose liver over a period of five to 20 years could cause excess iron to accumulate in your heart, pancreas or liver. Excess iron in the liver can cause liver damage, including an increased risk of liver cancer.

Pickled tofu, also known as preserved tofu or fermented tofu, consists of dried tofu cubes that have been allowed to fully air-dry under hay and slowly ferment from aerial bacteria. Stinky tofu is a soft tofu fermented in a vegetable and fish brine.

Nuts and seeds have a high iron content, generally speaking. Sesame seeds top the list and are followed by various squash seeds. Sunflower seeds, cashews, flaxseed, pine nuts, and hazelnuts make the list as well. However, keep in mind that they also contain iron inhibitors that reduce your absorption of the iron in them.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

Broccoli is one of the most nutritious vegetables, providing vitamin C (a day’s worth in a cup, chopped), potassium, B vitamins (including folate)—even some calcium and iron. Ounce for ounce, the florets and stalks deliver equal amounts of these nutrients, according to the United States Department of Agriculture (USDA).

Other sources of nonheme iron, with 0.7 milligrams or more, include: One-half cup of cooked split peas. 1 ounce of peanuts, pecans, walnuts, pistachios, roasted almonds, roasted cashews, or sunflower seeds. One-half cup of dried seedless raisins, peaches, or prunes. One medium stalk of broccoli. One cup of raw spinach.

Pulses include beans, lentils and peas. They're a cheap, low-fat source of protein, fibre, vitamins and minerals, and count towards your recommended 5 daily portions of fruit and vegetables. A pulse is an edible seed that grows in a pod.

Pumpkin seeds are rich in iron and are one of the best sources in such a small amount found throughout the plant-based diet. Though beans and some legumes are much higher (along with grains), pumpkin seeds are pretty impressive, offering 16 percent of your daily needs in just 1/4 a cup.

One serving of quinoa contains approximately 5 mg of iron, which is 37 percent of your daily iron intake. Getting enough iron is especially crucial for athletes, pregnant women and vegetarians. Even if you do eat meat, it is important to get iron from plant sources too, and quinoa is a plant rich in iron. Low levels of iron can cause fatigue and decreased immune system function.

Red Meat. Red meat is one of the best sources of dietary iron. The iron in red meat is part of a molecule called heme, and your body absorbs heme iron more readily than other forms of this mineral.

Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters and mussels are particularly good sources. For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 28 mg of iron, which is 155% of the RDI ().

Spinach (Bonus: Cook It to Get an Even Higher Dose of Iron) Both raw and cooked spinach are excellent sources of iron, though cooking spinach helps your body absorb its nutrients more easily. Just 1 cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E.

Welcome to the nutritional iron content in 17 different types of turkey, ranging from 8.94 mg to 0.71 mg per 100g. The basic type of turkey is Turkey, heart, all classes, raw which in 100g contains 3.7 mg of iron. The total recommended daily allowance or RDA for iron is 14 mg.

There are several different types of rice — including long-grain basmati, black rice, white rice and sticky (or glutinous) rice — but in terms of health benefits, not all are created equal. Brown rice is one of the healthiest and most-studied types of rice.