Khaberni - Iron helps produce healthy blood that transports oxygen throughout the body. While beef is an excellent source of iron, containing 2.5 milligrams per 85 grams, there are other foods that contain more iron than a steak slice.
According to "Free Will Health", the daily recommended iron intake for men is 8 mg and for women aged 19-50 is 18 mg, while pregnant women need a larger dose (27 mg), with differences among teenagers (15 mg for females, and 11 mg for males).
Here are the top non-meat foods rich in iron:
1. Oysters
Oysters can improve iron levels in the body, with 3 oysters containing 6.9 milligrams of iron, making this type of seafood an excellent choice for iron-rich foods.
2. Mussels
Mussels are also seafoods rich in iron. A 85 gram serving contains 5.7 mg of iron, putting you on the right track towards the daily recommended amount.
3. Duck
Although not widely available, duck is an excellent source of iron. A 85 gram serving of duck breast contains 3.8 mg of iron.
4. Turkey or duck eggs
Turkey or duck eggs are among the richest breakfast options in iron. A turkey egg contains 3.2 mg of iron, while a duck egg contains 2.7 mg. This is significantly more iron than in chicken eggs, which contain only about 1 mg each.
5. Spinach
Spinach is very rich in iron, with one cup of cooked spinach containing 6.4 mg of iron.
However, this is non-heme (plant-based) iron, which may be harder to absorb, but with such a large amount, a serving of spinach can compete with the iron absorption from a steak slice.
7. Sardines
Canned sardines may be small in size, but they are rich in a significant amount of iron. A slice of sardines contains 2.5 mg of iron per serving, which is the same amount found in a steak cut.
Plant-based foods rich in iron
If you are a vegetarian, or want to avoid meat for certain health considerations, you should consume twice the daily recommended amount of iron (about 16 mg daily for men, and 36 mg daily for women). This is because you are mostly consuming non-heme iron, which is harder to absorb.
Here are the richest plant-based iron foods:
• Artichokes: 5.1 mg per cup.
• White beans: 4.9 mg per cup.
• Soybeans: 4.4 mg per cup.
• Swiss chard: 4 mg per cup.
• Lentils: 3.3 mg per half cup.
