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.
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.
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.
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.
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.