Reviewed by: Dr. Ritu Budania
Disclaimer: Informative, not prescriptive.
Spinach is an excellent iron source for vegetarians, with 100 grams providing 2.7 mg of iron and 28 mg of vitamin C, which aids iron absorption.
Shellfish are iron-rich, with clams offering 13.98 mg and oysters 5.1 mg per 100 grams. They are low in calories and high in protein, healthy fats, vitamins, and minerals.
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Tofu, provides 5.4 mg of iron per 100 grams. It's rich in protein, calcium, vitamin B1, manganese, phosphorus, magnesium, and zinc
Ground beef, 100 grams, contains 2.7 mg of iron and is packed with B complex vitamins, selenium, zinc, and protein. Similarly, 100 grams of chicken offers 1.3 mg of iron.
Whole grains like wheat, millet, and oats are rich in iron. Oats provide 4.7 mg per 100 gms, while, wheat 3.9 mg, and millet 3 mg.
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Dark chocolate boosts iron levels, with 100 grams containing 6.32 mg. Incorporating a small amount after meals can help increase iron reserves.
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Legumes like beans, peas, chickpeas, and lentils are iron-rich, with around 5 mg per 100 grams for beans, 1.5 mg for peas, 6.2 mg for chickpeas, and 3.3 mg for lentils.
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Sesame, pumpkin, and flaxseeds are iron-rich. 100 grams of pumpkin seeds offer 3.3 mg, sesame seeds 14.6 mg, and flaxseeds 5.6 mg.
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Nuts like pistachios, cashews, and almonds are good sources of iron. 100 grams of pistachios contain 3.9 mg of iron while cashews contain 6.7 mg of iron. Almonds contain 5.4 mg iron per 100 grams.
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Prunes, raisins, and apricots are iron-rich dried fruits. Prunes offer 0.93 mg, raisins 2.6 mg, and apricots 6.3 mg of iron per 100 grams. Incorporating them into your daily diet can help fight iron deficiency.
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