Printable List Of Iron Rich Foods
Bless us all, guv’nor! If you’re feeling knackered and your face is as pale as a ghost, you might be lacking in the old iron department. Iron is a vital mineral that helps your body make red blood cells, which carry oxygen around your bod. Without enough iron, you can end up with anaemia, which can make you feel tired, weak, and breathless. The good news is that there are loads of easy ways to get more iron in your diet. Here’s a printable list of iron-rich foods to get you started:
Red meat
Red meat is one of the best sources of iron. A 100g serving of lean beef contains around 3mg of iron. Other good sources of red meat include lamb, pork, and venison.
Offal
Offal is the organ meat of animals, such as liver, kidney, and heart. It’s a great source of iron, as well as other nutrients like vitamin B12 and zinc. Liver is particularly high in iron, with a 100g serving containing around 15mg.
Fish
Fish is another good source of iron. Oily fish, such as salmon, tuna, and mackerel, are particularly high in iron. A 100g serving of canned salmon contains around 1.5mg of iron.
Beans and lentils
Beans and lentils are a great source of iron for vegetarians and vegans. A 100g serving of cooked beans or lentils contains around 3mg of iron. They’re also a good source of fibre and protein.
Nuts and seeds
Nuts and seeds are a good source of iron, as well as other nutrients like healthy fats, protein, and fibre. A 30g serving of pumpkin seeds contains around 4mg of iron.
Green leafy vegetables
Green leafy vegetables are a good source of iron, as well as other nutrients like vitamin C, which helps your body absorb iron. A 100g serving of spinach contains around 3mg of iron.
Fortified foods
Some foods are fortified with iron, which means that iron has been added to them. This can be a good way to get more iron in your diet, especially if you don’t eat a lot of meat or other iron-rich foods. Fortified foods include breakfast cereals, bread, and pasta.