Iron is one of the most essential minerals that our body needs to function at its best, and considering the fact that most of us tend to rely on processed and packaged food or takeaway meals, most of us are deficient in this crucial mineral, which in turn, makes us susceptible to anemia and several other health disorders. Iron levels are carefully monitored for the Gastric Bypass Surgery crowd as part of the programs so that has led me to look for the Top 7 Iron Rich Foods For Your Health.
And that’s exactly why all of us need to include more of iron rich foods in our everyday meals. To help you out with just that, we’ve listed the top 7 natural food sources of iron, with a few recipe ideas to put them to use. Read on…
Top 7 Iron Rich Foods For Your Health
Whole grains make for a good source of iron for vegetarians. Quinoa, oats, oatmeal and other grains like barley, millets, buckwheat and rice can give your body a good percentage of your daily requirement of iron. Look for cereals, pastas and breads that are made up using these grains, or choose fortified versions to get even more iron through them.
Here are a few great recipes:
- Easy Overnight Maple Walnut Oats
- Instant Pot Enchilada Quinoa Casserole – Only 5 Weight Watcher Smart Points
- Instant Pot Thai Chicken Rice Bowl
- Chewy Oatmeal Chocolate Chip Bars
Dark Leafy Greens
Dark green leafy vegetables like spinach, swiss chard, kale, turnip greens and beet greens can be superb sources of iron. They also give your body a good dose of vitamin C, which can improve the absorption of iron. Try to get more of them by adding them to your soups, salads and rice dishes, but make sure you don’t overcook them as they tend to lose their nutritive value due to it.
Try this easy to make soup:
Nuts can work as a healthy snack and add that element of crunch to your desserts and rice dishes, but that’s not all. Eating more of almonds, macadamia nuts, hazelnuts, pine nuts, peanuts and pistachios can give your body up to 43% of its iron requirement in the day.
Beef & Lamb
Beef and lamb are rich in protein, and that’s not it- they also give your body more iron (particularly heme iron, which is more easily absorbed by the body). Make it a point to consume lean meats in different forms (in gravies, soups and stews) at least thrice a week to get more iron for your body.
Check out these quick beef recipes:
- Succulent Instant Pot Mongolian Beef
- Our Spicy Skillet Steak and Peppers
- Irish Shepherd’s Pie Takes Me Back to Childhood
Beans & Legumes
Soaking beans and legumes in warm water overnight and then cooking them can not only make for a delicious meal, but it can also give your body up to 37% of its daily iron requirement. The best beans and legumes to get more of are soybeans, kidney beans, black eyed peas, chickpeas, lima beans etc.
Here are a few recipes to get you started:
- Crock Pot Ham Bone Mixed Bean Soup
- Instant Pot Red Beans and Rice Dinner – 9 Weight Watcher Smart Points
- Hearty Calico Bean Casserole Recipe
A cup of tofu can give your body up to 19% of your daily required content of iron. Studies have also found that its consumption can help cut down your risk of breast cancer and can be a wonderful non-meat source of iron. Tofu can taste superb in your stir fry dishes.
Check out this post on tofu:
- House Foods Organic Tofu….a Healthy Protein Alternative
You’re gonna love this one- yes, dark chocolate is also a great source of iron, and just a square can give you up to 28% of your daily required amount of the mineral. Plus, dark chocolate has also been found to reduce blood pressure and blood cholesterol levels. What’s more, you don’t really need a recipe for this one too- it is so versatile and can be consumed just like that, or added to your desserts in so many ways!
Try these recipes:
- Chocolate Fall Keto Cupcakes
- Chewy Oatmeal Chocolate Chip Bars
- Mickey Mouse Chocolate Moose Dessert Cups