High Iron Foods and Benefits

Iron's Key Functions

Iron is a key dietary mineral or nutrient that is indispensable for the normal as well as healthy functioning of your body. From burning fats and aiding for the production of hemoglobin to helping for the smooth transportation of oxygen to blood cells, iron plays a pivotal role for a variety of bodily functions. In fact, the deficiency of iron in your body can lead to a number of problems like anemia, fatigue and obesity (source).

Red Meat is High in Iron

Iron plays a key role in oxygen transport.

When exercising the blood carries oxygen to the working muscles. The components in blood that make this possible are the red blood cells (RBC), which contain a protein called hemoglobin which binds to oxygen.�Iron is essential to maintaining adequate hemoglobin levels.

Two Types of Iron

Heme iron

Heme iron is easily absorbed by your body and foods with heme iron include beef, pork, chicken, fish, turkey, veal, liver and seafood.

Non-heme iron

Non-heme iron isn't absorbed easily by your body. These are the foods you see on the sides of cereal boxes and other carbohydrate type foods (breads, pastas, lentils, peas and beans). Nuts and seeds contain some non-heme iron as well as dark leafy vegetables. Don't forget about egg yolk either.

Note: Calcium prevents iron absorption and vitamin C helps it.

Benefits of Absorbing the Right amount of Iron

Incorporating right amount of iron in your dietary routine help you to derive a number of health benefits such as:

Hemoglobin Formation: The prime function of iron is to help for the formation of hemoglobin, in addition to giving red color to the blood.

Brain Functioning: As it helps for the smooth transportation of oxygen, of which brain utilizes about 20%, iron is directly associated with the health and proper functioning of brain.

Treating Anemia: Anemia is a severe condition that occurs due to the deficiency of iron (more on anemia).

Helps to Alleviate the Symptoms of Restless Leg Syndrome: Decreased level of iron in blood is regarded as one of the major causes for the onset of Restless Leg Syndrome. However, proper intake of iron supplements and foods containing iron can help you to cure this condition.

Proper Muscle Functioning: Iron is found in muscle tissues and helps for the contraction of muscles. Other obvious benefits as a result of the balanced intake of high iron foods are proper synthesis of neurotransmitters, eliminating fatigue, improved metabolism, and enhanced concentration.

Multivitamins

Too much iron can increase the risk of heart disease (source). Which is why there should be differences between the pills depending on the gender.

Men tend to accumulate iron as they age so multivitamins should be iron free for them.

Menopausal women, who are normally less susceptible to loss of iron, should also choose an iron-free multi that contains higher levels of calcium for bone health. Women in their reproductive years should take a multivitamin that contains iron and good levels of folic acid (more here). A prenatal vitamin is necessary while attempting to conceive and during pregnancy and breast-feeding. 

For hemoglobin to produce effectively Vitamin B12, Vitamin A, Riboflavin, Copper and Folate should all be accompanied with iron (source)

List of Foods Rich in Iron

Below is a list of foods that contain the highest amount of iron per 200 calories.

1.PARSLEY,DRIED 70.9mg
2.WHALE,BELUGA,MEAT,AIR-DRIED,RAW (ALASKA NATIVE) 58.6mg
3.SPEARMINT,DRIED 61.4mg
4.MARJORAM,DRIED 61mg
5.CEREALS RTE,GENERAL MILLS,WHL GRAIN TOTAL 46mg
6.BABYFOOD,CRL,OATMEAL,W/HONEY,DRY 34.4mg
7.CUMIN SEED 35.4mg
8.CEREALS RTE,KELLOGG,KELLOGG'S COMPLETE OAT BRAN FLAKES 36mg
9.PARSLEY,FREEZE-DRIED 39.8mg
10.SEAL,BEARDED (OOGRUK),MEAT,AIR-DRIED (ALASKA NATIVE) 28.3mg
11.DILL WEED,DRIED 38.6mg
12.BABYFOOD,CRL,BROWN RICE,DRY,INST 23.6mg
13.CELERY SEED 22.9mg
14.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW 84.9mg
15.SPICES,BAY LEAF 27.5mg
16.WALRUS,MEAT,DRY (ALASKA NATIVE) 34.3mg
17.CORIANDER LEAF,DRIED 30.4mg
18.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW 83mg
19.TURMERIC,GROUND 23.4mg
20.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD 54.3mg
21.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD 49.6mg
22.CINNAMON,GROUND 29.2mg
23.SAVORY,GROUND 27.9mg
24.BABYFOOD,RICE&APPLS,DRY 18.7mg
25.ANISE SEED 21.9mg
26.COCOA,DRY PDR,UNSWTND,HERSHEY'S EUROPEAN STYLE COCOA 18mg
27.CEREALS RTE,KELLOGG,KELLOGG'S SMART START CRL 19.8mg
28.POULTRY SEASONING 23mg
29.CEREALS RTE,GENERAL MILLS,CHEERIOS 18.6mg
30.FENUGREEK SEED 20.8mg
31.CEREALS RTE,KELLOGG'S,SMART START SOY PROT 18mg
32.CHERVIL,DRIED 27mg
33.CEREALS RTE,WHEAT,PUFFED,FORT 17.4mg
34.GOOSE,LIVER,RAW 45.9mg
35.DUCK,DOMESTICATED,LIVER,RAW 44.9mg
36.CEREALS RTE,QUAKER,QUAKER OATMEAL SQUARES 16.1mg
37.CEREALS,QUAKER,CORN GRITS,INST,PLN,DRY 17.8mg
38.CEREALS RTE,GENERAL MILLS,CORN CHEX 16.1mg
39.CEREALS,QUAKER,FARINA,ENR CINN FLAVOR,DRY 17.3mg
40.CEREALS RTE,GENERAL MILLS,HONEY NUT CHEX 15.7mg
41.CEREALS,QUAKER,FARINA,CREAMY WHEAT,ENR,DRY 17.2mg
42.CEREALS RTE,QUAKER,QUAKER OAT BRAN CRL 16.1mg
43.CURRY POWDER 18.2mg
44.CEREALS RTE,QUAKER,TSTD OATS/OATMMM'S 15.5mg
45.CEREALS,QUAKER,INST OATMEAL,LO NA,DRY 16.1mg
46.ROSEMARY,DRIED 17.7mg
47.CEREALS RTE,KELLOGG'S FRSTD MINI-WHEATS,ORIGINAL 17.1mg
48.CEREALS,QUAKER,CORN GRITS,INST,BUTTER FLAVOR,DRY 15.8mg
49.CERLS,QUAKER,INST GRIT PRDCT W/ RDEYE GRVY&IMITN HAM BIT,DRY 16.7mg
50.CEREALS,QUAKER,INST GRITS PRODUCT--HAM 'N' CHS 16.1mg
51.PEPPER,BLACK 22.6mg
52.GRAVY,CUSTOM FOODS,SUPERB INST AU JUS MIX,DRY 19.5mg
53.CEREALS RTE,QUAKER,CRISPY CORN PUFFS CRL 15.3mg
54.CEREALS,MALT-O-MEAL,CHOC,DRY 15.5mg
55.CEREALS RTE,TASTEEOS 14.6mg
56.CEREALS,CREAM OF WHEAT,INST,DRY 15.6mg
57.SEAWEED,SPIRULINA,DRIED 19.7mg
58.SAGE,GROUND 17.9mg
59.CEREALS RTE,QUAKER,QUAKER CINN OATMEAL SQUARES 14.9mg
60.CLAM,MXD SP,CND,DRND SOL 37.8mg
61.CEREALS RTE,WHEAT&MALT BARLEY FLAKES 15.3mg
62.CEREALS,RTE,MALT-O-MEAL,TOASTY O'S 14.5mg
63.CEREALS RTE,GENERAL MILLS,PARA SU FAMILIA CINN CORN STARS 14mg
64.WHALE,BELUGA,MEAT,RAW (ALASKA NATIVE) 46.7mg
65.CHEX MIX 11.6mg
66.CEREALS RTE,KRAFT,POST RAISIN BRAN CRL 15.1mg
67.PAPRIKA 16.3mg
68.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,RAW 34.8mg
69.CEREALS RTE,KASHI,SEVEN IN THE MORNING BY KELLOGG 11.8mg
70.CEREALS,CRM OF WHEAT,MIX'N EAT,APPL,BANANA&MAPLE FLAV,DRY 12.3mg
71.BABYFOOD,BKD PRODUCT,FINGER SNACKS CRL 10.7mg
72.PORK,FRSH,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW 44.6mg
73.CEREALS RTE,KELLOGG,KELLOGG'S COCOA KRISPIES 11.7mg
74.SEAWEED,AGAR,DRIED 14mg
75.OOPAH,WHL ANIMAL (ALASKA NATIVE) 52.4mg
76.CEREALS RTE,QUAKER,QUAKER OAT CINN LIFE 11mg
77.CHIVES,FREEZE-DRIED 12.9mg
78.PUMPKIN PIE SPICE 11.5mg
79.SAUCE,CUSTOM FOODS,RED LABEL ALLPURP ITALIAN SAU MIX,DRY 11.4mg
80.SEAL,RINGED,MEAT (ALASKA NATIVE) 27.6mg
81.CEREALS RTE,CORN FLAKES,PLN,SINGLE BRAND 10.7mg
82.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,RAW 44.5mg
83.RICE BRAN,CRUDE 11.7mg
84.FENNEL SEED 10.7mg
85.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN W/ EX FIBER 18.8mg
86.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,CKD,BRSD 21.7mg
87.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL 13.5mg
88.MOLASSES,BLACKSTRAP 14.9mg
89.THYME,FRSH 34.6mg
90.LEAVENING AGENTS,YEAST,BAKER'S,ACTIVE DRY 11.3mg
91.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,CKD,BRSD 33.2mg
92.DILL SEED 10.7mg
93.CORIANDER SEED 11mg
94.COCKLES (ALASKA NATIVE) 41mg
95.CHITON,LEATHERY,GUMBOOTS (ALASKA NATIVE) 38.6mg
96.CARIBOU,LIVER,RAW (ALASKA NATIVE) 25.7mg
97.COCOA,DRY PDR,UNSWTND,PROC W/ALKALI 14mg
98.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN BRAN BUDS 12mg
99.BABYFOOD,CRL,HI PROT,W/APPL&ORANGE,PREP W/WHL MILK 25.8mg
100.WALRUS,LIVER,RAW (ALASKA NATIVE) 23mg
101.CLAM,MIXED SPECIES,RAW 37.8mg
102.CLAM,MXD SP,CKD,BREADED&FRIED 13.8mg
103.CEREALS RTE,QUAKER,KRETSCHMER TSTD WHEAT BRAN 13.9mg
104.COCOA,DRY PDR,UNSWTND 12.1mg
105.SEAL,RINGED,LIVER,(ALASKA NATIVE) 23.3mg
106.SEAL,BEARDED (OOGRUK),MEAT,RAW (ALASKA NATIVE) 23.5mg
107.CHICKEN,LIVER,ALL CLASSES,CKD,PAN-FRIED 15mg
108.LAMB,VAR MEATS&BY-PRODUCTS,KIDNEYS,CKD,BRSD 18.1mg
109.BABYFOOD,CRL,BARLEY,PREP W/WHL MILK 22.2mg
110.TURKEY,LIVER,ALL CLASSES,RAW 10.3mg
111.OYSTER,EASTERN,WILD,CKD,MOIST HEAT 17.5mg
112.SPEARMINT,FRESH 54mg
113.CHICKEN,LIVER,ALL CLASSES,CKD,SIMMRD 13.9mg
114.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,STRAIGHT PO4 44.2mg
115.BABYFOOD,CRL,MXD,W/HONEY,PREP W/WHL MILK 19.6mg
116.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,NA AL SULFATE 41.6mg

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