Iron is essential for the production of hemoglobin, which is responsible for carrying oxygen in the blood. A deficiency can cause weakness, persistent fatigue, and in some cases, anemia.
Healthline notes that experts have compiled a list of iron-rich foods, including oysters, liver, other organ meats, red meat, lentils, spinach, pumpkin seeds, tofu, quinoa, other legumes, broccoli, dark chocolate, as well as fish and seafood.
Experts consider beef liver one of the richest sources of this mineral, with 100 grams containing approximately 6.5 mg of iron, equivalent to about 36 percent of the recommended daily intake. Red meat is also rich in this mineral, and the body generally absorbs iron from animal products more efficiently. Among plant-based foods, lentils stand out, with one cup of cooked lentils providing about 37 percent of the body's daily iron requirement. Pumpkin seeds, tofu, spinach, quinoa, and other legumes are also rich in iron.
Interestingly, dark chocolate is an unexpected source of iron. 28 grams of dark chocolate with at least 70% cocoa content contains approximately 3.4 mg of iron, which is about 19% of the body's daily requirement.
Experts advise considering the amount of iron in the product and how it is absorbed. According to them, it is preferable to consume plant-based iron sources with foods rich in vitamin C, such as bell peppers, tomatoes, and citrus fruits, as this helps the body absorb non-heme iron. However, drinking tea and coffee with iron-rich foods may hinder its absorption.
According to experts, if you suspect an iron deficiency, you should first consult a doctor and have your blood iron levels checked, rather than taking iron supplements without medical advice.
