What foods contain iron: top 10
Iron is an important element of metabolic processes in the human body. If there is not enough of it in the body, serious diseases and health problems can occur. But to avoid this, you need to eat foods that are rich in it, such as seafood and beef.
The FoodOboz editorial team has selected 10 foods that contain the most iron for you.
1. Beef liver
Foods rich in iron
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100 grams contains 0.009 grams of iron and 127 calories, and it is rich in amino acids, vitamins, and minerals.
2. Spinach
100 grams of spinach contains 0.0027 grams of iron
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100 grams of spinach contains 0.0027 grams of iron and only 23 calories. Fresh spinach also contains almost everything the body needs – vitamins, proteins, micro and macro elements, and minerals.
3. Baked potatoes
In 100 grams – 0.001 grams of iron and a few calories – only 93 in 100 grams, and a lot of potassium, phosphorus, and vitamins of groups B and C.
4. Buckwheat
100 grams of cooked buckwheat contains 0.0067 grams of iron
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100 grams of boiled buckwheat contains only 100 calories and 0.0067 grams of iron. It also contains a lot of B vitamins, fiber, and potassium. Protein, which is part of buckwheat, is easily absorbed by the body and accelerates muscle recovery after exercise.
5. Raisins
In 100 grams of raisins – 0.0025 g of iron
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Raisins contain 0.0025 grams of iron per 100 grams, and they are not high in calories at all – 300 calories per 100 grams. It will be a great snack.
6. Chickpeas
100 grams of chickpeas contain 0.006 g of iron
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100 grams contain 0.006 grams of iron, 9.9 grams of fiber, and 300 calories. Experts recommend choosing sprouted chickpeas, as they are an excellent way to cleanse the body.
7. 7. mollusks
100 grams of shellfish contains 0.03 grams of iron
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100 grams contains 0.03 grams of iron and only 72 calories. This source of iron is one of the healthiest foods on the planet due to its high content of amino acids, B vitamins, and other essential nutrients.
8. Lentils
Lentils have 0.007 grams of iron and an average of 280 calories
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100 grams of lentils contain 0.007 grams of iron and an average of 280 calories. It also contains tryptophan, an amino acid that stimulates the production of serotonin, the "good mood" hormone.
9. Bitter chocolate
Bitter chocolate is high in iron
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100 grams of dark chocolate contain 0.005 grams of iron and almost half of the required daily intake of manganese and magnesium.
10. Tuna
100 grams of fish contains 0.0015 g of iron
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100 grams of fish contains 0.0015 grams of iron and 140 calories. In addition, compared to other fish, tuna meat has the highest protein content (22%), and its fat content is no more than 19%.
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