10 foods rich in iron that you should add to your diet

10 foods rich in iron that you should add to your diet

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Increasing iron levels can help you feel more energized throughout the day. "Iron plays an important role in many bodily functions, from helping to create hemoglobin that carries oxygen throughout the body to playing a role in creating some of the hormones in your body," explains Amy Gorin of Amy Gorin Nutrition

These foods are the best source to get the recommended 18 mg of iron daily for women and 8 mg for men ...

Advertising - Keep reading under Potatoes

If you like potatoes, here you have a good excuse to eat them more often: while sweet potatoes or gowns have only 1.2 mg of iron per piece, white and red potatoes have 3.2 mg. But for healthier potatoes, choose to take them in the oven or boiled, not for the fries (although this sure you already knew, right?).

Recipes with potatoes:

- Potato and sweet potato chips
- 10 stuffed potato recipes like you never imagined

Kalamata Olives

The next time you go for tapas, choose Kalamata olives: they contain 1.2 mg of iron per half cup. "I like pecking, for salads or as a pizza dressing. They provide heart-healthy fats in addition to iron," says Gorin.


Another reason why almonds are a great snack to carry in your bag, have in the office or in the car: a cup of almonds contains 5.3 mg of iron (and 30 grams of protein!).


When it comes to iron-rich vegetables, it's hard to beat Popeye's favorite: spinach. Cooked spinach has 6.4 mg per cup, and only 41 calories.


- Spinach polo, chufa and avocado horchata


A good handful of this powerful vegetable is a delicious way to add 4.4 mg of iron to salads, tortillas or side dishes.

Black bean

When you want to increase iron intake, look for beans. "I love having canned vegetables like beans, lentils and chickpeas, by hand," says Gorin. You may not think of these foods as a good source of iron, but they are. Half a cup of black beans or chickpeas provides more iron than an 85 gr serving of meat.

Pumpkin seeds

Delicious and easy to carry, lightly salted pumpkin seeds contain 2.1 mg of iron per cup.

- 10 dishes with pumpkin seeds

Dried apricots

A cup of dried apricots (dried apricots), the ideal sweet treat for when you are hungry, contains 3.5 mg of iron.

Dark chocolate

Yes, chocolate is a great source of iron, but you should eat the darkest varieties for a healthy solution. (Look for chocolate bars that contain more than 60% cocoa). You can get 11.9 mg of iron per 100 grams.

- These 16 delicious chocolate cakes are the taste of happiness

Cashew nuts

Cashews are not only a healthy snack for the heart. They are also rich in iron with more than 13.4 mg per cup.

Via: Prima


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