Sardines Scaly fish are excellent sources of protein and omega-3 fatty acids and also contain iron. 3 oz of sardines provides 2 mg of iron or 11% of DV. Eat sardines on their own as a snack or as part of a more substantial meal.
Fish are powerhouses of lean protein and also provide important fatty acids that can help to support health and brain function. They are also an excellent source of iron, with mackerel containing 1.63 mg of iron per 100 g, tuna 1.02 mg per 100 g and salmon providing 0.25 mg per 100 g.
Proteins: Meat (especially beef, veal, and liver) can provide heme iron in your diet. Many types of seafood and shellfish are good sources of iron, especially oysters, tuna, and sardines.
Research shows that calcium—although an essential mineral for healthy bones—can interfere with short-term iron absorption. Calcium-rich foods include dairy products like milk, cheese, and yogurt, as well as sardines, tofu, canned salmon, broccoli, figs, and more.
Oysters, Mussels, and Clams Are Rich Sources of Iron
Per the USDA, five raw oysters deliver 3.23 mg of iron, making it a good source. They are also an excellent source of zinc, with 27.5 mg, as well as vitamin B12, with 6.1 micrograms.
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.
Sardines
Scaly fish are excellent sources of protein and omega-3 fatty acids and also contain iron. 3 oz of sardines provides 2 mg of iron or 11% of DV. Eat sardines on their own as a snack or as part of a more substantial meal.
While canned sardines are a low-mercury fish choice, Manaker notes, "eating them frequently—as in more than four times a week—may be a concern, since you could potentially be exposed to too much [mercury]." While this shouldn't scare you (especially if you're consuming less than 8 ounces per week), it's important to ...
Even a mild vitamin B12 deficiency can cause symptoms including nerve damage, impaired mental function, difficulty supplying cells with oxygen and chronic fatigue. Fortunately, just one can of sardines goes above and beyond your daily vitamin B12 needs, providing 137 percent of the amount that you need in a day.
Canned Tuna and Sardines: Certain types of fish are packed with iron, including tuna and sardines. Tuna has around 1.4 milligrams of iron in a 3-ounce serving (8 percent of the DV), and sardines have as much as 2 milligrams per 3-ounce serving (11 percent). Haddock and mackerel are other delicious iron-rich options.
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.
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.
In most cases, yes. Canned and fresh sardines provide similar nutrition when it comes to the nutrients mentioned above. When buying canned sardines, look for those packed in water or pure olive oil for the healthiest choice.
Fish such as sardines, pilchards and herring are delicious to eat whole, but not everyone likes all the small bones – although they are edible.
And if you're looking for a healthy and delicious way to add more fish to your diet, sardines should be at the top of your list. As with any food, it's best to eat them in moderation—eating sardines two to three days a week is a safe and healthy option.
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.
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.
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.