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Wednesday, 29 February 2012 18:23

Top Superfoods That Provide Iron

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Below are the top superfoods that provide iron:

Whether eaten raw on the half shell or cooked in clam chowder, clams are a great source of iron, as well as potassium and vitamin B12. Approximately, three ounces of the shellfish provide 23.8 milligrams of iron and 126 calories.


Hot or cold, enriched cereals are a great source of iron – in addition to often being a good source of calcium. The approximate amount of iron one can get from cold cereals ranges from 1.8 to 21.1 milligrams, but it is typically lower for hot cereals (4.9 to 8.1 milligrams).

Oysters are good source of protein, they are low in fat, and provide plenty of iron and zinc as well as some calcium; a true superfood, oysters are also a top source of vitamin B12. It is approximated that three ounces of wild oysters contain 10.2 milligrams of iron and 116 calories.


cocoa-powderCocoa Powder and Chocolate
With the absence of cocoa fat, milk or sugar, pure cocoa powder provides approximately 36 milligrams in a 100 grams serving, or 200 percent of the Recommended Dietary Allowance (RDA). Whereas, unsweetened baking chocolate provides 17.4 milligrams per 100 grams, or 23 milligrams per grated cup and most sweetened milk chocolates provide around 2.4 milligrams per 100 grams, or one milligram of iron in an average 1.5 ounce bar.

organ-meatsOrgan Meats
Animal bits such as liver and giblets offer a high amount of iron; in the neighborhood between 5.2 and 9.9 milligrams. A vitamin rich food, packed with iron, it is reported that liver was actually prescribed as a cure for anemia in the early 1900s, in addition to being a supplement for pregnant ladies.


sundried-tomatoesSun Dried Tomatoes
Whether used in a sandwich, a salad or a pasta dish, sun dried tomatoes are delicious and are also a great source or iron. About two cups (100 gramss) will provide 9.1 milligrams or 51 percent of the RDA.

Although soybeans are an excellent source of molybdenum, they are an good source of the manganese, phosphorus, dietary fiber, omega-3 fatty acids, magnesium, copper, vitamin B2, potassium … and iron. One half cup of cooked soybeans contains 4.4 milligrams of iron.

dried-herbsDried Herbs
In cooking, using herbs to bring flavor to food is common place. Additionally, herbs also have a long standing history being used for medicinal purposes. So, it should be no surprise that herbs are jam packed with nutrients and iron is no exception. Taking up the lead is dried thyme which contains the most iron – 124 milligrams per 100 grams serving, or 687 percent of the RDA. Dried parsley follows with 11 percent RDA per Tbsp; dried spearmint with 10 percent of the RDA per Tbsp; black pepper, dried marjoram, cumin seed, dried dill, dried oregano, bay leaf, dried coriander, dried basil, ground turmeric, ground savory, anise seed, fenugreek seed, dried tarragon, dried chervil, and dried rosemary all contain five percent of the RDA per Tbsp.

Spinach is a very good source of dietary fiber, copper, protein, phosphorus, zinc, omega-3 fatty acids, niacin, selenium and vitamin E. But, that is not all … spinach is also an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, vitamin C, vitamin B2 and B6, calcium, potassium and yes … iron. It is no wonder this nutritious green is considered a nutrition superstar. For example, just one half cup of spinach contains 3.2 milligrams of iron and 21 calories.

sunflower-seedsSunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of thiamin, and magnesium. However, sunflower seeds are also a good source for iron providing 7.4 milligrams, 41 percent of the RDA, per cup.

dried-apricotsDried Apricots
Commonly used as a snack, chopped up in a salad or cereal, dried apricots provide around 7.5 milligrams (42 percent of the RDA) of iron per cup. It is important to note that the inclusion of this fruit as a good source of iron is paramount to it being dried.


Hearty lentils are delicious and nutritious. They are an excellent source of molybdenum and folate, and they are a very good source of dietary fiber, manganese, protein, phosphorus, copper, thiamin, potassium … and iron. In fact, a half cup of lentils offers 3.3 milligrams of iron.

blackstrap-molassesBlackstrap Molasses
Whether used to make gingerbread cookies, bread or cakes, or as an added to baked beans or brisket, blackstrap molasses is a cooking favorite. However, it is also a very good source of iron, potassium and calcium. In comparison to red meat, blackstrap molasses provides more iron for fewer calories and is totally fat-free. One tablespoon offers 3.5 milligrams of iron and 47 calories.


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