Red meat is an excellent source of heme iron, and it’s also rich in other nutrients like selenium and zinc. Depending on the type, beef, lamb, and venison have different amounts of iron. Tofu, on the other hand, is an excellent plant-based source of iron, with half a cup of cooked tofu containing nearly 4 grams of iron. But, when choosing what to eat, consider the size of the serving. Red meats can contain more than 3 grams of iron per serving.
Foods rich in iron include spinach, which has 2.71 mg of non-heme iron per 100 grams, along with 28.1 mg of vitamin C and 558 mg of potassium. Dried fruit contains seven times the amount of iron found in fresh fruits and vegetables. Dried apricots have 2.66 mg of iron per 100 grams, and are also a good source of fiber and beta-carotene. Pumpkin seeds have 8.52 mg of iron per 100 grams of dry seed and are high in copper, manganese, and zinc.
Legumes are a good source of iron, especially for vegetarians. Other sources include tofu, nuts, seeds, and fortified grains. A cup of cooked lentils contains 6.6 mg of iron, while half a cup is equal to three mg of iron. While these are excellent sources of iron, the type of chocolate that you eat can affect the amount you absorb. In addition to quinoa, you can also eat pumpkin seeds for a snack that contains both nutrients.
Meat, poultry, and fish are all excellent sources of heme iron. While non-heme iron can be found in fruits, vegetables, and nuts, it will not be absorbed as effectively. Therefore, it’s better to combine different types of iron in your diet. If you are looking for a way to get the most from both types of iron, you should choose foods rich in vitamins C and A. These foods are also high in beta-carotene.
A daily multivitamin mineral supplement may help with your iron intake. But keep in mind that even iron supplements are difficult to digest and may have side effects. You might want to consider taking an iron supplement on an empty stomach or even with your meals if you have digestive problems. But be aware that taking a supplement can also increase the effectiveness of your iron supplements. Just be sure to read the instructions carefully and take the supplement on an empty stomach.
Another great source of iron is shellfish. Specifically, mussels, oysters, and clams are especially high in the mineral. One serving of mussels contains 22.6 mg of iron, which is approximately 3 percent of your daily recommended intake. It also contains omega-3 fatty acids and protein. When choosing seafood, be sure to choose lean varieties. The nutrients in mussels make them a great choice during pregnancy.