Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.
Canned tuna is also rich in iron. A 6-ounce can of tuna has 2.7 mg iron,16 along with plenty of potassium and B vitamins and a little vitamin D. It also has 400 mg sodium, which is a little on the higher side.
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.
Tuna is an excellent source of vitamin B12, an essential vitamin needed to make DNA. Vitamin B12 also helps you to form new red blood cells and prevent the development of anemia.
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.
Try the lower-mercury skipjack tuna, which contains fewer calories than white or albacore tuna, has less sodium and more vitamin B12, selenium, and 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.
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6-12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat this kind of tuna up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Eggs have 1.89 mg of iron, which increases energy and boosts your immune system. Egg yolks are a concentrated source of choline -- a nutrient that helps with brain development.
11. Is Carrot rich in 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. Though it may not be that high in iron content, broccoli is still a fairly good source of the mineral.
Tuna is a lean protein with higher iron and has a coppery, meaty, oily taste with dark meat that turns dark pink when cooked. Salmon is a fattier fish with an oily, moister, richer taste with orange or pink meat that turns pale pink or whitish when cooked.
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.
Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron.
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.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury.
Total iron intake from bananas of each group was 1.6 mg of iron/480 g of raw banana and 2.6 mg or iron/500 g of cooked banana.
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.
The iron content in eggs has limited bioavailability (13) because it is tightly bound to phosvitin (11), which is not readily degraded by proteolytic enzyme digestion (14). Moreover, whole eggs and egg whites inhibit iron bioavailability (15–17), reducing dietary absorption in adults by up to 27% (18).
Abstract. One of the causes of iron deficiency in human is poor absorption of non-heme iron from the diet. While proteins from meats have been reported in the literature to enhance the absorption of non-heme iron, other proteins, such as those from egg, are known to inhibit iron absorption.