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Iron-Rich Foods: The Ultimate Guide to Quantity, Benefits, and Cooking Tips

18th March 2023

Iron is an essential mineral that plays a crucial role in our body, from producing red blood cells to maintaining a healthy immune system. While iron can be obtained from supplements, it's always better to get it from food sources. In this article, we'll discuss iron-rich foods, their quantity of iron, health benefits, and how to cook them.


Spinach is a green leafy vegetable that's packed with nutrients, including iron. 100 grams of spinach contains around 2.7 milligrams of iron. Spinach is also rich in vitamin C, which helps improve iron absorption. To cook spinach, sauté it with garlic and olive oil, or add it to soups and stews.


Lentils are a type of legume that's high in protein, fiber, and iron. 100 grams of cooked lentils contains around 3.3 milligrams of iron. Lentils are also a great source of folate, which is important for pregnant women. To cook lentils, boil them in water for about 20-25 minutes, then add them to salads or soups.


Beef is one of the best sources of heme iron, which is easily absorbed by our body. 100 grams of cooked beef contains around 2.7 milligrams of iron. Beef is also a great source of protein, vitamin B12, and zinc. To cook beef, grill or roast it, or make a beef stew.


Tofu is a popular plant-based protein source that's also rich in iron. 100 grams of tofu contains around 5.4 milligrams of iron. Tofu is also a great source of calcium and magnesium. To cook tofu, marinate it in soy sauce and sesame oil, then pan-fry it or add it to stir-fries.


Oysters are a type of shellfish that's high in iron and other nutrients. 100 grams of cooked oysters contains around 7.2 milligrams of iron. Oysters are also a great source of zinc, which is important for our immune system. To cook oysters, steam or grill them, or add them to pasta dishes.


Iron-rich foods offer several health benefits, including:

  • Reducing the risk of anemia
  • Boosting energy levels
  • Supporting a healthy immune system
  • Improving brain function
  • Enhancing muscle function

Here are some tips on how to include iron-rich foods in your diet:

  • Add spinach or kale to your morning smoothie
  • Snack on a handful of pumpkin seeds or almonds
  • Top your salad with lentils or chickpeas
  • Swap white rice with quinoa or brown rice
  • Enjoy a steak or beef stir-fry for dinner
  • Make a tofu and vegetable stir-fry

In conclusion, iron is an important mineral that we need to consume daily to maintain optimal health. By incorporating iron-rich foods into our diet, we can ensure that we're getting enough of this essential nutrient. Whether you're a vegetarian or a meat-eater, there are plenty of delicious and nutritious iron-rich foods to choose from.

Incorporating iron-rich foods into a diet can be hard to plan especially if you want to hit a specific number of calories. AutoMealPlanner makes it easy to choose iron-rich foods you want and know how much you should eat in each meal.

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