May 9, 2023
Kritika Pushkarna
Iron-rich foods
Iron is a vital nutrient that our bodies need to produce haemoglobin, a protein found in red blood cells that carries oxygen throughout the body. While spinach is often touted as an excellent source of iron, there are plenty of other foods out there that can provide even more of this important mineral.
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Quinoa
This versatile grain is not only a great source of protein and fibre, but it's also high in iron. One cup of cooked quinoa contains about 2.8 mg of iron, which is more than twice the amount found in a cup of raw spinach.
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Oysters
These briny bivalves are not only a great source of zinc, but they're also one of the most iron-rich foods you can eat. Just 90 gms of cooked oysters contain about 8 mg of iron, which is more than 10 times the amount found in the same amount of spinach.
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Dried Apricots
Dried apricots contain more iron than spinach. A 100-gram serving of dried apricots contains about 2.7 mg of iron, while the same amount of spinach contains about 2.7 mg of iron. However, spinach is a better source of other nutrients such as vitamin K, vitamin A, and folate.
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Lentils
These small legumes are not only high in protein and fibre, but they're also packed with iron. One cup of cooked lentils contains about 6.6 mg of iron, which is more than four times the amount found in a cup of cooked spinach.
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Amaranth
Apart from popular minerals like phosphorus, potassium, and magnesium, Amaranth seeds are considered gluten-free and contain about 5 mg of iron per cup.
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Chia Seeds
No one knew that these tiny seeds are loaded with more minerals than one can imagine. You would be surprised to know that a 100-gram serving of chia seeds contains about 7.72 mg of iron, while the same amount of spinach contains about 2.71 mg of iron.
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Cashews
Cashews contain about 6.68 mg of iron per 100 gms, while the same amount of spinach contains about 2.71 mg of iron.
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Chickpeas
These legumes are not only delicious in hummus and salads, but they're also packed with iron. One cup of cooked chickpeas contains about 4.7 mg of iron, which is more than three times the amount found in a cup of raw spinach.
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Pumpkin Seeds
These crunchy little seeds are not only delicious but they're also packed with iron. Just a quarter-cup of roasted pumpkin seeds contains about 2.5 mg of iron, which is more than twice the amount found in a cup of raw spinach.
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Dark Chocolate
If you're looking for an excuse to indulge in some chocolate, here it is: dark chocolate is a surprisingly good source of iron. A 100 gms serving of dark chocolate contains about 2.4 mg of iron, which is more than twice the amount found in a cup of raw spinach.
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Chicken Thighs
For maximizing the iron content in your body, opt for chicken thighs, which have about 1.3 mg of iron in 120 gms of chicken thighs. Also, this kind of iron is most easily absorbed by the body as compared to the one you get from plant-based sources.
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