Best Non-Meat Sources of Iron
Iron plays a big role in keeping your blood healthy. Iron deficiency is the leading cause of anaemia which is characterised by a decreased in the number of red blood cells.
Most of us rely on meat for iron. But did you know that you can also get this highly essential nutrient from non-meat sources? We’ve listed them down for you:
Leafy Greens
Green leafy vegetables are an excellent source of iron. Spinach, for instance, contains 17% of our daily iron needs. This, in fact, is actually higher than what’s found in meat like chicken, turkey and beef! Not only do you get iron from green leafy veggies. You also get a dose of other essential nutrients like magnesium, folate, protein and vitamins.
Lentils
Lentils are not only rich in protein and magnesium. They are also high in iron! Just half a cup of filling boiled lentils already contains 17% of your RDA of protein. It also contains trace mineral zinc, as well as B vitamins. Here’s the bonus: foods that are high in protein and fibre take time to be digested by your stomach, which helps you fight food cravings.
Dark Chocolate
Yes. You read it right. Chocolates, particularly the dark varieties (70% pure cocoa and above) are considered superfoods because of their high antioxidant content. Apart from that, dark chocolate has an abundant amount of iron. You won’t believe this but it actually contains 40% of your daily iron needs.
Tofu
Tofu is a protein-packed alternative to meat. It has a meat-like texture and easily absorbs flavour from the seasonings you add to it. But did you know that apart from protein, tofu is high in iron too? Half a cup of tofu contains 6.6 mg of iron. Other soy-based products, such as soybeans, are good iron sources too. ½ cup of cooked soybeans boasts of 4.4 mg of iron.
Dried Fruits
Dried fruits make great snacks. They are sweet, tangy, and healthy. They are packed with iron too! Among the best sources are dried apricots and raisins. One cup of dried apricots contains 2.1mg of iron. Add dried fruits into your morning cereal or oatmeal, smoothie, salads, and even to your baked goods. Yum!
Quinoa
Four ounces of quinoa contain 4 mg of iron. Plus, you also get a hefty dose of protein, fibre, antioxidants, and other vitamins and minerals. Sub it for rice for easier weight loss!
Men need 8 mg of iron a day while women need some more - 18 mg. Incorporating these healthy foods in your diet helps ensure that you get your body’s daily iron requirement.Iron plays a big role in keeping your blood healthy. Iron deficiency is the leading cause of anaemia which is characterised by a decreased in the number of red blood cells.
@Copyright 2016 by www.NaturalTherapyForAll.com All Rights Reserved
Featured Practitioner: http://www.naturaltherapyforall.com/new/detail.php?id=23247
Other Practitioners: Acupuncture Edinburgh