What foods are high in iron? Here's some healthy, iron-rich options to add to your diet.-sureshprabakaran

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1. Spinach

Spinach is loaded with iron, just 1 cup of cooked spinach contains about 8% of our daily recommended intake of iron. You can get even more iron if you eat dark leafy greens, as they contain heme iron, which is much easier to absorb than non-heme iron.

2. Broccoli

Broccoli is loaded with vitamin C, A, K, fiber, folate, B vitamins, manganese, carotenoids and dietary fiber, especially when steamed rather than boiled. One small broccoli floret has over 30 percent of the Daily Value (DV) for vitamin C, along with almost twice the DV for Vitamin A. Boiling destroys many other nutrients; steaming retains more of the vitamins and phytochemicals.

3. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant that may protect cells from damage caused by free radicals. According to researchers at Harvard Medical School’s Center for Health and Global Environment, men who have diets rich in tomatoes have half the risk of prostate cancer compared to those whose diets do not provide enough tomatoes. Tomatoes are low in calories and fat, and high in fiber, making them perfect superfood powerhouses.

4. Beans

Beans are full of protein, fiber, and complex carbs, making them one of the best vegetables. They help fill you up, while providing a steady stream of energy throughout the day. Black beans are great sources of antioxidants, fiber, folate and protein. Try adding black beans to salads, soups, sandwiches, dips and veggie burgers.

5. Okra

Okra is a low-calorie, low-fat food that provides plenty of vitamins, including A, B12, folic acid, and iron. One serving of okra has around 16 percent of the DV for vitamin A, 4 percent of the DV for thiamine, 12 percent of the DV for niacin, and 15 percent of the DV for iron.

6. Asparagus

Asparagus is loaded with phytonutrients, which makes it an excellent ‘food’ for the skin. Rich in lignans, these compounds act as antioxidants and fight off harmful free radicals in the body. Other good things about asparagus include its fiber, folic acid, copper, iron, phosphorous, potassium, protein, riboflavin, and zinc.

7. Mushrooms

Mushrooms are packed with immune-boosting polysaccharides and enzymes, which means they can help boost your immunity. And they’re loaded with vitamin D and selenium – two nutrients that safeguard against heart disease and cancer, respectively. In fact, people who regularly consume mushrooms tend to have less cancer than others.

Some other foods that are high rich options to add you diet:

dried fruits, such as prunes, figs, and apricots.
fortified breakfast cereals.
lentils and beans.
seafood, including oysters.
chicken.
lean red meat.
liver.
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Which food is highly rich in iron?

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