11 Best Iron Rich Foods for Increased Energy and Stamina
Looking to increase your energy and stamina? Find out how to increase your energy levels by incorporating more iron rich foods into your diet. These are the best foods that will provide you with increased stamina!
Iron is an important mineral that our bodies need for many reasons, including producing energy and stamina.
Iron deficiency can lead to feeling tired and run down, so it’s important to make sure you’re getting enough iron in your diet.
Iron deficiency affects millions of people, so it’s important to know which foods are high in iron.
It is estimated that around 30% of the world's population is iron deficient.
The recommended dietary allowance is 8 mg per day in men, 8 to 18 mg per day in women.
The best sources of iron are meat, poultry and seafood. However, there are also a number of plant-based foods and other options that are high in iron.
Here are 11 of the best iron-rich foods:
1. Beef liver
Beef liver is an excellent source of iron, as well as other essential nutrients like vitamin A, B-12, and folate.
It’s also a good source of protein.
Beef liver contains 15 mg of iron per a 3 ounce serving so it is possible to get your recommended daily allowance in one small serving of beef liver.
For someone looking to add iron rich foods to their diet, beef liver is a great choice.
Liver is also high in cholesterol, so it should be eaten in moderation.
2. Canned tuna
Canned tuna is another excellent iron-rich food.
It’s a good source of protein and omega-3 fatty acids, as well as iron.
Tuna contains 3 mg of iron per a 3 ounce serving. It’s also low in calories and easy to prepare.
For someone looking for an iron-rich food that is also low in calories, canned tuna is a good choice.
3. Clams
Clams are a good source of iron, as well as other essential nutrients like zinc and vitamin B-12.
Clams contain 16 mg of iron per a 3 ounce serving.
They are also a good source of protein.
Clams can be eaten cooked or raw, and can be added to soups or salads.
Canned clams are popular and convenient, but fresh clams are best if you can get them.
4. Spinach
Spinach is a good source of iron, as well as other essential nutrients like vitamin A, vitamin C, and vitamin K.
It also contains magnesium, potassium, and folate.
Spinach is a versatile vegetable that can be eaten cooked or raw.
It can be added to salads or soups, or used in smoothies.
Cooked spinach contains 4 mg of iron in a one cup serving so it's easy to get your allowance of iron with spinach.
5. Lintels
Lintels are a good source of iron, as well as other essential nutrients like zinc and vitamin B-12.
Lintels contain 16 mg of iron per a 3 ounce serving.
They are also a good source of protein.
Lintels can be eaten cooked or raw, and can be added to soups or salads.
Canned lintels are popular and convenient, but fresh lintels are best if you can get them.
6. Kidney beans
Kidney beans are a good source of iron, as well as other essential nutrients like zinc and vitamin B-12.
Kidney beans contain 6 mg of iron per a 1/2 cup serving.
They are also a good source of protein.
Kidney beans can be eaten cooked or raw, and can be added to soups or salads.
Canned kidney beans are popular and convenient, but fresh kidney beans are best if you can get them.
7. Chick peas (garbanzos)
Chick peas are a great source of iron, as well as protein and fiber.
They're also low in calories, making them a good choice for people who are trying to lose weight.
Iron is important for energy and stamina, so adding chick peas to your diet can help you stay energized throughout the day.
Chick peas contain 3.7 mg of iron per a one cup serving so you can easily get your daily allowance of iron with side of garbanzos.
8. Cashews
Cashews are a good source of iron, as well as magnesium and zinc.
Magnesium is important for energy production, and zinc is necessary for a healthy immune system.
All of these nutrients are important for people who are trying to increase their iron intake.
Cashews contain 2 mg of iron per a one ounce serving, so they can help you reach your daily iron goal by adding them as a snack.
9. Sesame seeds
Sesame seeds are a nutritional powerhouse, and are one of the best iron-rich foods around.
They're a good source of protein, healthy fats, vitamins and minerals.
Additionally, they contain high levels of iron - just what someone who wants to boost their energy and stamina needs!
Sesame seeds contain 1.3 mg of iron per one tablespoon so you see how quickly you can get your allowance of iron with sesame seeds.
Adding sesame seeds to your diet is a great way to improve your overall health and well-being.
They can be enjoyed on their own as a snack or added to salads, stir-frys and other dishes.
10. Apricots (dried)
Apricots are a great source of iron, as well as other essential vitamins and minerals.
Dried apricots are even better for you as they contain more iron than fresh apricots.
Just one cup of dried apricots provides 3.3 mg of iron - that's more than 25% of your daily recommended intake!
Dried apricots can be enjoyed as a snack on their own or added to trail mixes, oatmeal or other dishes.
11. Dark Chocolate
Dark chocolate is not only delicious, but it's also packed with health benefits.
One of those benefits is that it's a good source of iron.
In fact, just one ounce of dark chocolate provides 0.9 mg of iron - that's more than 10% of your daily recommended intake!
Iron is essential for energy and stamina, so adding dark chocolate to your diet is a great way to get a boost.
Dark chocolate can be enjoyed as a snack or added to recipes.
The key is to choose a dark chocolate that has at least 70% cocoa content to ensure that you're getting the most iron possible.
Conclusion
So there you have it - 11 iron-rich foods that can help boost your energy and stamina.
Incorporating these foods into your diet is a great way to improve your overall health and well-being.
Also, if you find it difficult to reach your iron goal with foods in your diet, iron supplements is always a good source,
What are you waiting for? Add these foods to your grocery list today!
Frequently Asked Questions
What food is highest in iron?
Liver, beef and clams are the best iron-rich foods.
How can I raise my iron levels fast?
In order to raise iron levels, it is important to find iron-rich foods and then consume them in excess. Iron, however, isn't found in the same types of food for everyone. When a person has iron-deficiency anemia, iron from animal sources is better absorbed than iron from plant sources.
Are eggs high in iron?
According to the USDA, one large egg provides about .6 milligrams of iron, or about 3% of the recommended daily intake for adults. While not a high iron food per se, eggs are a good source of this nutrient and can help you meet your daily needs.