Avocados, which contain high levels of Omega 3 and Vitamin E are known to be tremendously beneficial to health and have been shown to assist in cancer protection, heart health, stroke prevention etc. However, they do not appear in lists of 'foods rich in iron', although they do contain modest amounts.
There is 0.3 mg of iron in one-third of a medium avocado. That's 2% of the daily value (DV) of iron. Nutrient-rich avocados contain nearly 20 vitamins, minerals, and phytonutrients. Learn more about the benefits of avocado here.
Avocado and certain nuts, like peanuts, are two healthy fat items that can add folate to your diet. Folate, a B vitamin, is used to create heme, which helps form hemoglobin in your red blood cells. A diet full of folate helps these red blood cells mature.
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.
Iron content in bananas is low, approximately 0.4 mg/100 g of fresh weight. There is a strategy of developing modified lines of bananas to increase their iron content; the target is a 3- to 6-fold increase.
Berries – Berries are not a strong carrier of iron but they act as an active iron absorber. Strawberries, blueberries, cranberries or blackberries are all good sources of vitamin C. Consumption of any type of berries increases the absorption rate of non-heme iron. 100 grams of berries contain 0.3mg Iron.
Carrots are high in iron, particularly non-heme iron, as well as a good source of vitamin C. In addition they have Vitamin A and beta-carotene.
Broccoli is a nutritious vegetable that is rich in fiber, vitamins C, vitamin K and iron. A one-cup serving of cooked broccoli has about one mg of iron, which is six percent of the required daily intake.
Grains, beans, nuts, and seeds
Eating foods high in phytates, such as beans, nuts, and whole grains, reduces the absorption of nonheme iron from plant foods.
Eating an avocado a day is good for your health. Avocado consumption has skyrocketed in the last two decades, from an average annual consumption of 1.5 pounds per person in 1998, to 7.5 pounds in 2017.
Apples are known for their high iron content and vitamin C content, both of which are essential for preventing and reversing anemia. Anemia is a deficiency of hemoglobin in the blood, which can be fixed by increasing your intake of iron.
Not only do strawberries contain iron (about one cup of strawberries contains at least 3% of the RDA), but strawberries also contain vitamin C, aiding in overall iron absorption.
A. Peanut butter is high in iron, about 0.57mg per tablespoon. It is also a rich source of healthy fats and protein. You can spread some peanut butter on your toast for breakfast, pairing it with fresh orange juice. Peanut butter and apple also make an excellent combination for a healthy snack.
Raw tomatoes themselves don't contain a ton of iron, but canned stewed tomatoes pack in 2 mg of iron or 11% of the daily value in just 1/2 cup serving. Even tomato paste and sun-dried tomatoes contain considerable amounts of iron as well.
Iron Content
The U.S. Department of Agriculture's Nutrient Database reports that a 1-tablespoon serving of honey contains 0.09 milligrams of iron. This amount supplies 1.1 percent of the Food and Nutrition Board's recommended daily allowance of iron for an adult man.
One serving of eggs (2x 60g eggs) provides 1.7mg of iron, which represents 14% of the Recommended Dietary Intake (RDI) for adults and 17.5% for children aged 9-13 years.
It has been found potatoes are an excellent source of iron and can play an important role in helping to reduce iron deficiency — the leading cause of anemia, says a study recently published in the Journal of Nutrition.
Foods rich in heme iron
You'll find heme iron in the following types of food: Beef. Chicken. Clams.