8 Everyday Foods That Contain More Iron Than Beetroot
Iron is one of the most critical minerals within the human body because of its great relevance to several general body functions, especially in the formation of hemoglobin responsible for transporting oxygen in the blood. Many people are aware of its benefits and often try through diet to include iron-rich foods. The iron intake is mostly advertised when mentioning beetroot for nutritional purposes, but there are various foods consumed on a day-to-day basis with higher compositions of iron. Herein we discuss eight such foods and their iron contents along with other useful health benefits associated.
1. Red Meat
Iron Content:
Red meat, such as beef and lamb, is one of the richest sources of heme iron. Heme iron is better absorbed by the body compared to the non-heme iron in plant foods. A serving of 3 ounces cooked beef contains about 2.7 mg of iron or more, depending on the cut.
Benefits:
Poultry is also a great source of protein and provides essential nutrients such as niacin and selenium. Including poultry in your diet can help maintain muscle mass and support metabolic functions.
3. Seafood
Iron Content:
It is made up of some of the best iron sources, with oysters top of them. Up to 8 mg of iron is contained in a serving size of 3 ounces of cooked oysters, far surpassing beetroot.
Benefits:
Seafood is rich in omega-3 fatty acids, which are beneficial for heart health, and provides high-quality protein and essential vitamins and minerals, including vitamin D and selenium.
4. Legumes
Iron Content:
Legumes are the best source of plant-based iron, and lentils, chickpeas, and beans are great representatives. One cup of cooked lentils contains about 6.6 mg of iron, hence making it far superior to beetroot.
Benefits:
They are rich in iron, but also contain a high amount of fiber, which aids in digestion and regulates blood sugar levels. They provide a source of proteins, hence are good to take for vegetarians and other vegans.
5. Tofu and Tempeh
Iron content:
Tofu and tempeh are soy products that contain huge amounts of iron. Firm tofu has approximately 5.4 milligrams in a serving size of 3.5 ounces.
Benefits:
More than iron richness, these soy products could provide full protein, simply meaning that they contain all amino acids essential for health. They have low calorie counts and provide unsaturated fat that may help improve heart health.
6. Nuts and Seeds
Iron content:
Other nuts and seeds are also good sources of non-heme iron. In particular, pumpkin seeds have approximately 4.2 mg in one ounce, while cashews contain 1.9 mg.
Benefits
Nuts and seeds are good sources of healthy fats, protein, fiber, and a variety of minerals and vitamins, including magnesium and vitamin E. They may help improve heart health and decrease inflammation.
7. Iron-Fortified Cereals
Iron Content:
Most breakfast cereals are iron-fortified, with many providing upwards of 4.5 milligrams per serving. As such, it is pretty easy to get this nutrient from them.
Benefits:
Iron-fortified cereals are a good source of extra vitamins and minerals. Many contain B vitamins and fiber. You can increase the nutritional value by choosing whole-grain cereals that ensure digestive health as well.
8. Dark Leafy Greens
Iron Content:
While beetroot is often noted for its nutritional value, most dark leafy greens have more iron in them. For example, cooked spinach has about 6.4 mg in one cup serving.
Benefits
Dark leafy greens are versatile in vitamins A, C, and K, with an addition of fiber and antioxidants. They support overall health by fostering good bone health and protecting against chronic diseases.
Conclusion
Iron is an essential nutrient for maintaining good health, but even though beetroot is a healthy food, many foods one consumes can provide an even higher intake of iron. Adding a mix of these into your diet will help reach the desired levels and further positive health benefits from consuming them. Iron sources are pretty varied, from red meat and poultry to legumes and dark leafy greens, making sure that anyone can find some delicious additions that will help them stay well.
