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.
Peanut butter
Peanut butter is a rich source of healthy fats, protein and iron. It can work well in treating anemia. To get the most of its health benefits, include peanut butter in your daily diet.
Peanuts are loaded with essential nutrients like protein, copper, niacin, folic acid, omega-6 fatty acids, which help in fixing the deficiency caused due to slow red blood cell production. Around 100 gms of peanuts can provide up to 4.6 mg of iron, which makes it a good option for healthy snacking.
Peanut Butter
If you are vegetarian or can't eat beef, don't worry because peanut butter has almost as much iron as red meat does. Eating two spoons of peanut butter a day can help you effectively combat anemia. Try eating some apple slices with peanut butter, or having a peanut butter & banana sandwich.
Dried fruits like raisins, apricots and prunes are among the best sources of non-heme iron, followed by nuts like almonds and Brazil nuts (Wax, 2015).
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.
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.
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.
That's about five eggs every week, and for good reason too! Eggs have 1.89 mg of iron, which increases energy and boosts your immune system.
Even low levels of phytate (about 5 percent of the amounts in cereal whole flours) have a strong inhibitory effect on iron bioavailability. Phytate is found in walnuts, almonds, sesame, dried beans, lentils and peas, and cereals and whole grains. Phytate compounds can reduce iron absorption by 50 to 65 percent.
Dried fruits like prunes, raisins and apricots are good sources of iron. 100 grams of prunes contain 0.93 mg of iron while raisins contain 2.6 mg of iron. Apricots have 6.3 mg of iron per 100 grams. Prunes also help in digestion and lower cholesterol levels in our body.
The amount of iron in peanut butter varies between brands, but usually contains about 0.56 mg of iron per tablespoon.
Peanut butter is rich in a variety of nutrients — but it's also rich in calories and fat. While the healthy fats in peanut butter are nutritious, you should consume them in moderation to avoid unwanted weight gain or potential health problems.
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.
Canned Tomatoes
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.
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.
Strawberries are the golden tier of iron-rich fruits, as not only do they contain iron but also Vitamin C which helps with the absorption of iron. They're rich in antioxidants, as well as containing good amounts of folate (Vitamin B9) and potassium which is also fantastic for natural energy.
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.