Are you actually getting enough iron? Many people (unknowingly) suffer from an iron deficiency, which can cause fatigue and in the long term even anemia. To avoid that, eating more iron-rich foods can help. We have therefore made a list of 10 iron-rich foods that you should eat more often. And no, it's not just animal foods…
All crustaceans contain a lot of iron, but oysters, cockles and mussels are especially good sources of iron. For example, oysters contain 8 milligrams per 85 grams, which is 44% of the recommended daily amount. Maybe try an oyster again?
Liver and other organ meats such as kidneys contain quite a bit of iron:5 milligrams per 85 grams, which amounts to 27% of the daily recommended amount. In addition, organ meats also contain a lot of protein and vitamins A, B, copper, choline and selenium. When are you going to put chicken liver on the menu? Or would you rather opt for a sandwich with pate?
Red meat is also a good source of iron:2.2 milligrams per 85-gram serving. Research has shown that people who regularly eat meat, poultry and fish are less likely to develop an iron deficiency. However, these studies are based on American diets, where vegetable iron sources are still little taken into account (you can read more about that below).
Certain types of fish are high in iron, including tuna and sardines. Tuna contains 1.4 milligrams (8%) and sardines even 2 milligrams (11%) per 85 grams. Haddock and mackerel are also tasty iron sources. Delicious in salads or from the oven!
Turkey meat (specifically the dark meat) is also a good source of iron:an 85-gram serving contains 1.4 milligrams (8%). However, a light piece of meat contains about half the iron, so be careful which pieces you choose.
Of course there are also a number of plant foods that contain a lot of iron, after all you do not necessarily need meat or fish to get your iron. If you want to get more iron and are vegetarian or vegan, it is therefore best to eat these 5 foods more often:
Yes, beans and lentils contain more iron than you might think. A good example is cooked soybeans, which contain 8.8 milligrams of iron per 128 gram serving. That's almost 50% of your daily recommended amount! 128 grams of cooked lentils contain 6.6 milligrams (37%) and 64 grams of black beans contain 1.8 milligrams (10%). An ideal source of iron!
Popeye has taught us that spinach is good for you, although it is better not to eat it from a can. 100 grams of raw spinach contains 2.7 milligrams of iron (15%), while cooked spinach, which is more concentrated, contains 6.4 milligrams per 128 grams (36%). And of course that's not the only good thing spinach brings! It also contains a lot of vitamin C (which also stimulates the absorption of iron) and antioxidants. By eating your spinach (and other green leafy vegetables) with a fat source – think extra virgin olive oil – your body can absorb the antioxidants better.
Do you ever eat pumpkin seeds † You really should do that more often:A 28-gram serving contains 2.5 milligrams of iron, which is 14% of the daily recommended amount. You can easily find them online to order. Not a fan of pumpkin seeds † Then try pistachios, which contain 1.1 milligrams per 28 gram serving.
Tofu is of course a great food if you are vegetarian or vegan. Not only can you make just about anything with it, it's also good for you. A 64-gram serving contains 3.4 milligrams of iron (19%), which also makes it an excellent source of iron.
This one should also not be missing from this list:boiled quinoa contains 2.8 milligrams of iron per 128 grams (16%). In addition, it is packed with vegetable proteins, antioxidants, folate and magnesium. Will you put it on your menu for tonight? You order it here .
