Some of the best beans to eat for iron include:
- Kidney beans
- Soybeans
- Pinto beans
- Black-eyed peas
- Black beans
- Lima beans
- Peas
- Chickpeas
Which beans are high in iron?
Some iron-rich options are:
- kidney beans.
- chickpeas.
- soybeans.
- black-eyed peas.
- pinto beans.
- black beans.
- peas.
- lima beans.
Which foods are the most rich in iron?
Top animal-based sources of iron include:
- red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron
- offal (liver, kidney, pate)
- poultry
- fish or shellfish (salmon, sardines, tuna)
- eggs
Are beans high in iron?
Summary: Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases. Nuts and seeds serve as two more iron-rich plant sources.
Are livestock livers rich in iron?
Domestic pig, lamb, calf, ox, chicken, goose, and cod livers are widely available from butchers and supermarkets while stingray and burbot livers are common in some European countries. Animal livers are rich in iron, copper, the B vitamins and preformed vitamin A. Read remaining answer here.
Which beans are high in iron?
However, red kidney beans and white beans have the highest iron content. They provide around 5.2-6.6 mg per cup cooked, or 29–37% of the RDI ( 13 , 14 ).
What kind of beans are good for anemia?
Some iron-rich options are:kidney beans.chickpeas.soybeans.black-eyed peas.pinto beans.black beans.peas.lima beans.
What food is highest in iron?
Meat and EggsBeef.Lamb.Ham.Turkey.Chicken.Veal.Pork.Dried beef.More items...
What vegetable is highest in iron?
10 high iron vegetables for vegetariansSpinach. ... Swiss chard. ... Cooked beet greens. ... Canned tomatoes. ... Lamb's lettuce. ... Green cabbage. ... Brussels sprouts. ... Boiled green peas. Boiled green peas contain 2.46 mg of iron per cup.More items...•
What foods raise iron quickly?
Foods rich in iron include:Red meat, pork and poultry.Seafood.Beans.Dark green leafy vegetables, such as spinach.Dried fruit, such as raisins and apricots.Iron-fortified cereals, breads and pastas.Peas.
What foods to avoid if I have anemia?
Foods to avoidtea and coffee.milk and some dairy products.foods that contain tannins, such as grapes, corn, and sorghum.foods that contain phytates or phytic acid, such as brown rice and whole-grain wheat products.foods that contain oxalic acid, such as peanuts, parsley, and chocolate.
What are 3 iron rich foods?
Here are 12 healthy foods that are high in iron.Shellfish. Shellfish is tasty and nutritious. ... Spinach. Share on Pinterest. ... Liver and other organ meats. Share on Pinterest. ... Legumes. Share on Pinterest. ... Red meat. Share on Pinterest. ... Pumpkin seeds. Share on Pinterest. ... Quinoa. Share on Pinterest. ... Turkey. Share on Pinterest.More items...
Are eggs rich in iron?
Low iron levels are a common concern for blood donors, so you might be wondering if eggs are a good source of iron to help you out. Fortunately, eggs are a great source of iron, protein and other essential vitamins.
Are Bananas high in iron?
Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight.
What fruit has the highest iron?
7 Iron-rich fruitsDates are rich in iron.Dried Apricots are iron-rich fruits.prunes power-packed with vitamins and mineral.Watermelons are great iron sources.Pomegranate: Rich in Iron.Raisins: Iron Rich Food.Daily Iron requirement source.
Is oatmeal high in iron?
Though O'Riordan makes her own oatmeal from scratch generally, this prepackaged Quaker Oats Oatmeal is a great source of iron. "One packet (28 g) of Quaker Oats Oatmeal has 7.2 mg of iron," O'Riordan says.
Is peanut butter high in iron?
The amount of iron in peanut butter varies between brands, but usually contains about 0.56 mg of iron per tablespoon. For extra iron, make a sandwich using a slice of whole wheat bread that can provide around 1 mg of iron.
Which beans increase red blood cells?
Beetroots. Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. ... Legumes. Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly.
Do beans help with anemia?
When iron intake is too low, the body can't make enough red blood cells. The result can be fatigue, headaches and dizziness, among other symptoms. Improving iron status can be as simple as adding a few servings of beans to your diet.
Are pinto beans good for anemia?
Beans. If you're trying to combat an iron deficiency, consider adding beans as a side to your lunch or dinner. Pinto beans, kidney beans, lentils, and other types are all great sources of iron.
Is white beans good for anemia?
While all beans offer iron, white beans pack the most. In fact, a one-cup serving contains 7.83 mg of iron. If you don't have time to sort and soak dry beans, try canned versions — just watch the sodium content.
Iron In Beans
Many people – both children and adults – are suffering from iron deficiency anemia. It is common when the body is not receiving much iron, hence, it is unable to produce red blood cells. As a result, this leads to other symptoms including dizziness, headaches, and fatigue.
Which Beans Are Best For Iron?
As we have mentioned earlier, not all beans are created equal. There are different types of beans, and here are the best ones you can eat. Here are the daily value percentage of iron per cup serving of these beans:
Consuming Beans For Iron
In addition to certain preparations before cooking beans, there are other methods you can do to enhance the body’s absorption of iron from these foods.
2. Lentils
Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI ( 7 ).
4. Pumpkin, Sesame, Hemp and Flaxseeds
Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI ( 18, 19, 20, 21 ).
6. Leafy Greens
Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI.
7. Tomato Paste
At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount ( 33 ).
8. Potatoes
Potatoes contain significant amounts of iron, mostly concentrated in their skins.
10. Palm Hearts
Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.
11. Prune Juice
Prunes are known for their mild laxative effect, which helps relieve constipation ( 47 ).
2. Kidney beans
Kidney beans are a popular ingredient in chili, salads, and rice dishes. One cup of cooked kidney beans includes:
4. Navy beans
Also called haricot beans, navy beans are a great source of many nutrients. One cup of cooked navy beans includes:
5. Black beans
People often use black beans in South and Central American cuisine. Black beans are a common ingredient in chili, rice and bean dishes, and burritos.
6. Pinto beans
Pinto beans are a good source of fiber and easy to include in a healthful diet.
Takeaway
Beans are an excellent source of fiber, protein, and iron. Studies have shown that many of the nutrients in beans have potential health benefits, which range from decreasing cholesterol to maintaining low blood sugar.
