The health benefits of iron are linked to the proper growth of human body and maintenance of entire health. The recommended dietary allowances (RDAs) of iron, according to the National Institutes of Health, for adults is 8-27 mg per day.
Here is a list of the most important benefits:
– Helps Hemoglobin Formation
– Enhance Function of Muscles
– Improve Brain Function:
– Regulate Body Temperature
– Plays Role of Oxygen Carrier
– Prevents Anemia
– Neurotransmitter Synthesis
– Reduces Fatigue
– Boosts Immune System
– Gives Energy of the Metabolism
– Helps in case of Insomnia
– Improve Concentration etc.
Having in mind all those benefits many people are more interested in the sources of iron. While meat is often at the top of the list of recommended sources of iron, there are also plenty of non-meat options. Here we will present you the richest vegetables of iron.
Spinach is one of the dark leafy greens richest in iron. According to the nutritionists, three cups of spinach contain about 18 mg of iron (more than an 8-ounce steak)! Having just one hearty spinach salad you can meet your daily RDA of iron.
Broccoli is packed with iron and other key nutrients like vitamin K and magnesium, and it’s also high in vitamin C that helps iron absorption in the body.
One cup of lentils contains more iron than an 8-ounce steak, and also they are a solid source of dietary fiber, protein and potassium. Lentils can be added to your salad, or soup and can be prepared in advance, store in the freezer and take the leftovers later.
One cup of kale contains 1.2 mg of iron.
- BOK CHOY
You’ll be getting a healthy dose of vitamin A and up to 1.8 mg of iron per cup of bok choy.
- BAKED POTATO
Comparing to 3-ounce serving of chicken, one large baked potato contains nearly three times more amount of iron. Top it with Greek yogurt, cream steamed broccoli, and a bit of melted cheese.
- SESAME SEEDS
As one tablespoon of sesame seeds contains 1.3 mg of iron it is a great idea to incorporate them into your diet, too. You can sprinkle sesame seeds over a salad, which adds flavor. One of the ways of using it can be to crunch or mix them into a dressing, salsa or sauce.
All kinds of nuts are well-known protein sources, but cashews have the additional benefit of being very rich in iron. From one ¼-cup serving of cashews, you can get about 2 grams of iron.
A cup of cooked soybeans has between 8 and 9 mg of iron, but they are a great source of protein, too. Try to seek out organic soy products rather than conventional, making sure that are not genetically modified.
They can be consumed roasted in a bit of olive oil for a crunchy snack, or you can mix them with feta, tomatoes, and cucumber to create a savory side dish. From one cup of chickpeas, you’ll get 4.7 mg of iron, more than half the daily RDA for an adult.
- DARK CHOCOLATE
Dark chocolate seems to have endless benefits. It promotes healthier skin, teeth and reduces anxiety and also offers a sweet way to up your iron intake. One ounce of dark chocolate proves 2 to 3 mg of iron (more than in the same amount of beef).
- SWISS CHARD
One cup of Swiss chard contains 4 mg of iron (more than a 6-ounce hamburger). In addition, it contains valuable nutrients, such as vitamins A, C, and K, omega-3 fatty acids and B folates.
One cup of tofu contains 6 mg of iron. You can use plenty of recipes for using tofu, such as a sweet, homemade peach sorbet
- KIDNEY BEANS
Kidney beans are rich in iron, (3-4 mg of iron per cup). The best flavor it has when the kidney beans are cooked. One of the best recipes with kidney beans is vegetarian chili,
Purchase it dried!
Source, Original Article: www.womenshealthmag.com