Several Foods Help Provide the Iron People Need

Iron is an essential mineral that the body needs not only for everyday functioning, but also development and growth. Iron helps in the production of hemoglobin, which ultimately helps to carry oxygen all over the body. Even though it is an important mineral, it can be extremely difficult to maintain an appropriate level of iron in the body.

As a result of not eating enough iron-rich foods, many people, especially women, become deficient in iron. When an individual does not get enough iron, oxygen has a more difficult time reaching all different parts of the body. The result is a condition called anemia. Most commonly, individuals with anemia experience fatigue. However, the condition can be dangerous, especially in pregnant women whose child may experience developmental delays.

As a result, it is extremely important to maintain appropriate iron levels in the body. There are several foods that are rich in iron that can help a person keep their iron levels, and energy levels, high.

1 - Nuts

Many different types of nuts are high in iron. A small amount of almonds, cashews, walnuts, peanuts or pistachios can be a great way to add iron to a diet. In general, 1 cup of nuts is around 20% of a person's daily value of iron. Pistachios tend to be the nut highest in iron. Nuts, however, should not be the primary source of iron during a person's meal. Although they are high in iron and have several other health benefits, they are also extremely high in fat. As a result, small amounts of nuts can be used to boost the amount of iron in a diet but shouldn't be the primary source.

2 - Meat

Many different types of meat are iron-rich and can be a staple source of iron for many meals. Beef and chicken, especially their livers, are known for being high in iron. Turkey and veal are also popular choices for adding a bit of iron to a plate. A cup of chicken carries about 10% of a person's daily value of iron while a cup of beef carries around 12%. Chicken, however, may be a healthier alternative to beef to get a decent amount of iron as it tends to be lower in fat while still containing a decent amount of protein.

3 - Mussels or Oysters

Although less commonly seen on the every day dinner plate, shellfish such as mussels and oysters can be excellent sources of iron. They are packed rich with iron and other important nutrients. Just 3 ounces of cooked mussels can contain around 30% of a person's daily value of iron, while oysters can contain around 33% for 6 average-sized oysters. There are many delicious ways to cook mussels and oysters that can help to add both iron and flavor to any dish. Although they are more popular in areas surrounding oceans, they can be bought at local specialty-foods stores in almost any part of the country. They are one of the most iron-dense foods.

4 - Fish

Fish is well-known for being high in iron and omega-3. Fish are one of the healthier choices for iron-rich foods, as they tend to be lower in fat. The amount of iron is dependent on the type of fish, although eaters of this aquatic animal should expect to get between 3% and 25% for 1 fillet. Sardines tend to have the highest levels of iron.

5 - Spinach

Spinach is also a healthier alternative to nuts or meat for those looking to get some iron. It is low fat and rich in vitamins and minerals. Additionally, 1 cup of cooked spinach is about 38% of your daily value of iron! Although many people tend to veer away from spinach due to its bland and tasteless quality, there are many tasty and healthy ways to prepare spinach to increase its attractiveness. Spinach can be added to various salads to add a bit of iron to the leafy greens. It can also be sautéed with foods like garlic and kale to give it some extra flavor. Overall, spinach can be a healthy and nutritious way to keep iron levels steady.