6 Foods that can Maximize Your Iron Absorption


Iron is an important nutrient for your body, and is one of the building blocks of hemoglobin, that carries oxygen throughout the body. Iron deficiencies are very common and have some serious symptoms. The symptoms include weakness, exhaustion, faintness, and hair loss. In children, iron deficiencies can cause developmental issues.

The foods and minerals you eat can have a significant influence on how iron is absorbed in your body. Paying attention to some key foods will help you absorb as much iron as possible from your diet.

Here are some amazing foods that will boost your iron intake!

1. Spinach

Spinach that can Maximize Your Iron Absorption

Who hasn’t watched the famous cartoon “Popeye the sailor man”, the seaman who used to eat spinach to become muscular! Surely, these leafy greens are brilliant foods for their nutrients and antioxidants, but spinach is the king of the salads. Spinach contains more iron gram to gram than ground beef. It’s a good thing that spinach is packed with iron so that even if some isn’t absorbed, it’s still doing great things for you. Spinach contains 3 mg of iron per 85 grams, for a total of 17% of your daily recommended intake.

2. Soybeans

Soybeans that can Maximize Your Iron Absorption

Vegetables have non-heme iron, meaning they don’t come from animals. This type of iron is better regulated by the body than heme iron which comes from iron. Soybeans are an amazing supply of iron, providing 9.3 mg in a 250 ml sized serving. This is 52% of your daily recommended intake. Enjoy soybeans in tofu for an easy way in getting it into your diet.

3. Lentils

Beans are a great source of non-heme iron. Lentils are a great source of iron, including chickpeas, white beans, kidney beans, and more. Beans are a great option for vegetarians and vegans to get adequate amounts of iron in their diet. Beans also make a great side dish or as a salad. Lentils contain 7 mg of iron in 250 ml, which amounts to 39% of your daily recommended intake.

4. Ginger

Ginger that can Maximize Your Iron Absorption

This deliciously spicy root is a wonderful food additive. Ginger has been shown to treat illness and morning sickness, but its benefits don’t end there. It is currently being researched for anti-cancerous properties. This root is rich in iron, making it a delicious addition to your diet. Snack on candied ginger or drink ginger tea for a great boost in iron.

5. Whole Grains

Whole Grains that can Maximize Your Iron Absorption

Whole grains are high in iron. Other cereals you can find with added iron include cream of wheat, corn flakes, and oatmeal. Look for products that indicate added iron in it and check the nutrition label to understand just how much iron is in your serving.

6. Beef Liver

Beef Liver that can Maximize Your Iron Absorption

Beef is one of the most famous foods rich in iron. It is the first recommended food for people to eat when they are deficient. Beef is rich in iron. 100 grams of beef liver gives 6.5 mg of iron, which is 36 percent of your daily recommended intake. Enjoy beef liver fried with onions for a down home comforting meal.

These healthy foods will surely help you out in your daily iron need.

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