You're Probably Not Meeting Your Daily Iron Requirement (& Foods To Help You Get There)

Iron is considered an essential mineral for your body’s everyday function.

While it helps to carry fresh oxygen through your blood, iron also aids in healthy immune function, cognitive performance and you guessed it, energy.

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So how much iron do we actually need?

To reach the daily quota, the average woman should consume about 18 mg of iron, while men require less at 8 mg.

Vegans and vegetarians will know that trying to meet this daily requirement can indeed be a challenge, but with one third of the world’s population deemed iron-deficient it would seem that this struggle isn’t exclusive to non-meat eaters.

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Many believe that the best way to hit the mark is to gobble up a juicy steak, but it may surprise you to discover that there are several delicious and even more nutritious meat-free ways and to get your daily serve.

Keep reading to discover our top five iron-packed foods:

https://www.womensweekly.com.sg/gallery/beauty-and-health/iron-rich-foods-woman-eat-daily/

You're Probably Not Meeting Your Daily Iron Requirement (& Foods To Help You Get There)

Spinach

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Popeye wasn’t wrong about this super-food. With a reputation for being incredibly healthy, spinach packs around 20 different vitamins and minerals, while being one of the highest natural sources of iron.

Just one cup of cooked spinach will provide your body with 6.4 milligrams of irony goodness in just 40 calories. That’s more than a steak, and over one third of your daily requirements in one delicious side dish!

You can make: Trio Egg Spinach

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Get the recipe here.

Soy beans

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With almost double the iron of a steak; 100 grams of soybeans contain just over five milligrams of iron, making them one of the easiest ways to reach your daily quota.

These little gems are also a source of eight essential amino acids, making them the only complete non-animal protein, and what’s more, they’re abundant in fibre, calcium and B vitamins. Try adding these gems to your soups or salads for a great tasting iron kick.

You can make: Asian Broth with Crisp Pork Belly

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Get the recipe here.

Lentils

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Plenty of vegetarians share a concern in reaching their daily protein and iron requirements; but thanks to lentils you can kill two birds with one delicious stone!

With 3.3 milligrams of iron and 26 grams of protein per 100 grams, lentils come in at a close second from soybeans. They’re also rich in potassium, fibre and vitamin B1.

From curry and soup, to burgers and pastas, there’s really no limit as to what you can whip up using these bad boys.

You can make: Carrot and Lentil Soup with Coriander Pesto

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Get the recipe here.

Potatoes

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Somewhere along the line, potatoes got confused as a starchy ball full of calories, rather than the delicious super-food they really are.

One medium potato, cooked with the skin on, contains 3.2 milligrams of irony goodness. That’s almost one fifth of your daily needs! And since these fluffy nuggets also contain generous amounts of vitamin C, you can be sure that every last bit will be absorbed by the body.

You can make: Ultimate Potato Salad

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Get the recipe here. Click here for more yummy potato recipes you can whip up in a flash!

Dark chocolate

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Because we just had to include something sweet! We bet you’ll be thrilled to discover that a huge eight milligrams of iron can be found in just 100 grams of delicious dark chocolate – that’s almost 45 per cent of your daily needs.

Now we don’t suggest that you make this a daily habit – because we’re talking about a lot of calories here, but for a midnight snack or movie night binge? Why not.

Everything in moderation, right?

You can make: Chocolate & Raspberry Fudge Brownie

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Get the recipe here.

Text: www.bauersyndication.com.au

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You’re Probably Not Meeting Your Daily Iron Requirement (& Foods To Help You Get There)

While it helps to carry fresh oxygen through your blood, iron also aids in healthy immune function, cognitive performance and you guessed it, energy. To reach the daily quota, the average woman should consume about 18mg of iron, while men require less at 8mg.

So how much iron do we actually need?

Privacy Menu

You’re Probably Not Meeting Your Daily Iron Requirement (& Foods To Help You Get There)

While it helps to carry fresh oxygen through your blood, iron also aids in healthy immune function, cognitive performance and you guessed it, energy. To reach the daily quota, the average woman should consume about 18mg of iron, while men require less at 8mg.

So how much iron do we actually need?

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