Dark chocolate is the dark horse in fighting iron deficiencies. The sweet treat contains about 12 milligrams per 100 grams. The raw cacao in dark chocolate contains antioxidants and a high concentration of iron.
Three oz. of dark chocolate — approximately one small bar — can provide anywhere from 5.38 to 10.12 mg of iron. Make sure you opt for real dark chocolate, which should contain at least 45 percent cacao solids . Buy now: Shop for dark chocolate.
Chocolate, tea, and dark green leafy vegetables contain oxalates. Oxalates impair the absorption of non-heme iron. Eat these foods separately from high iron foods.
We bet you heard this line before or if you are anaemic people ask you to have more spinach as it is the best source of iron. Well, it is not true. We did a comparison of spinach with other products. In our Comparision, we noticed that even Dark chocolate (one which contains more than 85% cocoa) has more iron content.
A 100-gram bar of dark chocolate with 70–85% cocoa contains ( 1 ): 11 grams of fiber. 66% of the DV for iron. 57% of the DV for magnesium.
Wheat biscuits are a breakfast favourite for many, served warm or cold, these Weetabix or Weet-bix are a good dietary source of iron and fibre and lower in sugar than many other cereals.
Iron-rich drinks include apple juice, apricot nectar, beef broth, beet juice, cocoa using natural cocoa powder, “green” smoothies, orange juice, pea protein smoothies, prune juice, tomato juice, and spinach juice.
Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
Dark chocolate is the dark horse in fighting iron deficiencies. The sweet treat contains about 12 milligrams per 100 grams. The raw cacao in dark chocolate contains antioxidants and a high concentration of iron.
Dark chocolate that is at least 70% cocoa has plenty of essential nutrients. It's high in iron, magnesium, copper, and manganese. It also contains calcium, potassium, and zinc, as well as traces of vitamins A, B, E, and K.
Lindt dark chocolate is the OG of healthy supermarket desserts – high in heart-friendly flavonoids and low in sugar. The higher the percentage of cocoa the less sweet stuff you'll find in the fine print, with the 85% cocoa option only containing 2.2 grams of sugar per serve.
And even though quality dark chocolate is a better choice than milk chocolate, it is still chocolate, meaning it's high in calories and saturated fat. To avoid weight gain, Amidor recommends eating no more than 1 ounce (oz) of dark chocolate per day.
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.
Background: Although in vitro studies show that iron absorption can be inhibited by magnesium laxatives such as magnesium oxide, taking oral iron supplements with magnesium laxatives is not considered a clinical problem.
Blueberries also provide: 9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium.
Sugar can stimulate intestinal iron absorption; however, the mechanism of this has not been fully elucidated [16]. It is proposed that fructose increases dietary non-heme iron absorption, possibly by chelating and/or reducing iron into the ferrous form [17].
However, you should avoid black and herbal teas, coffee, and alcohol. Their plant components can prevent iron absorption. If you have an iron deficiency, include these healthy juices in your diet, but remember to drink them in moderation.
Iron Rich Foods
Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.
We found the best bread for delivering iron was sourdough bread. That's because wheat contains a chemical called phytic acid that slows down iron absorption by the body. When sourdough bread is made, the fermentation process breaks down the phytic acid so the iron that remains is more available for absorption.
Ralston Enriched Bran Flakes Cereal is one of the best breakfast cereals high in iron. It has about 108% recommended daily value or 19.6 mg of iron per serving.