Combine Any Of These 42 Iron-Filled Foods To Get The EXACT Right Amount Of Iron Every Day

When I say iron, what’s the first thing that comes to mind?

Is it the importance of iron in your body, those beef heads who “pump iron” at the gym, or is it the solid metal used for building? Don’t answer that, your answer should be your body’s iron levels. And I’m going to tell you why.

What is Iron?

Iron is an extremely important mineral used to transport oxygen to all parts of the body. It is a part of hemoglobin which represents about 2/3rds of your body’s iron.

A small deficiency in iron often results in anemia, which increases a person’s fatigue and weakness. If the symptoms continue it can progress to a chronic deficiency and even lead to organ failure. Basically, If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells.

So, you want to have enough iron, right? Oddly enough, you don’t want to have too much either!

Don’t take too much:

Too much iron leads to production of harmful free radicals.
Interferes with metabolism.
Damage to essential organs like your heart and liver.

Luckily the body does attempt to regulate an increase in iron, so overdosing is rare. It normally only occurs when people take too many supplements.

Iron From Natural Sources:

Iron from natural food sources is considered the best and healthiest option. Your body is able to process it and regulate the amount properly. The current recommended daily value for iron is 18 milligrams, the following foods provide a percentage of your recommended daily value.

Meat

Chicken Liver: 72%
1 tbsp of chicken liver pate: 7%
1 ounce of liver worst sausage: 10%.

Ribeye steak: 41%
Lean Lamb roast: 13%
Lamb chop: 10%

Try this out:

Devilled chicken livers on toast with watercress

Ingredients

2 heaped tbsp plain flour
1 tsp English mustard powder

A pinch of cayenne pepper
1.5 cups of chicken livers, trimmed.
1 tbsp flavourless oil

½ tbsp sherry vinegar
Few splashes Worcestershire sauce
1/2 cup chicken or vegetable stock

2 TBSP butter
4 pieces of gluten-free bread
1 bunch watercress, trimmed, washed and dried.

Splash of olive oil
½ tbsp capers

Instructions:

Mix the flour, mustard powder, cayenne and salt and pepper. Put into a flat dish and toss the chicken livers in the mixture.

Heat the oil on a high heat. When it is hot, add the chicken livers. Turn after 2 minutes and cook the other side for 2 minutes.
Lift the livers out on to a warm plate and quickly add to the pan the sherry vinegar and Worcestershire sauce. Let these bubble for a moment, then add the chicken stock and stir to de-glaze the pan and capture all the flavors. Once the stock has reduced a little, add the butter and swirl it into the stock.
Toast the bread. Dress the cress with the olive oil, seasoning and capers.

Return the livers to the pan and let them bubble for a minute. Throw in the parsley and pile the watercress on to the warm toast and spoon the livers and their liquor on top.

Seafood

1 oyster: 13%
Cuttlefish: 51%

Whelk: 48%
Octopus: 45%
Mussels: 32%

Abalone: 18%

Try this out:

Mussels the Easy Way

Ingredients:

1-2 pounds of mussels

1 tablespoon olive oil
 1 tablespoon butter
2 small shallots , sliced

2 garlic cloves, minced
 1 1/2 pounds mussels
 8 ounces chicken stock

 1/2 cup dry white wine
2 tablespoons coconut oil
 2 tablespoons chopped parsley

 lemon wedges
 salt and pepper
Crusty French bread

Instructions:

Clean and remove beards from mussels.
Preheat a large pot to medium and add olive oil and butter. Once butter has melted, add sliced shallots, a pinch of salt and pepper then cook for 5 minutes until the shallots have softened.
Add garlic and cook for 1 minute. Add wine, chicken stock and mussels, then cover with a lid and steam mussels for 8-10 minutes or until all mussels open. (If any mussels do not open, discard).

Add cream and parsley, stir and season with salt if necessary.
Serve with lemon wedges and slices of crusty French bread.

Tofu:

1 cup of firm non-GMO tofu provides 19% of the recommended daily value.

Veggies:

Cooked Swiss chard: 22%
Cooked turnip: 16%
Raw Kale: 6%

Raw beet greens: 5%

Try this out:

Sauteed Swiss Chard with Onions

Ingredients:

3 pound green Swiss chard (about 2 large bunches)

2 tablespoons olive oil
2 tablespoons unsalted butter
2 medium onions, halved lengthwise and thinly sliced

2 garlic cloves, finely chopped

Instructions:

Cut stems and center ribs from chard, discarding any tough portions, then cut stems and ribs crosswise into 2-inch pieces. Stack chard leaves and roll up lengthwise into cylinders. Cut cylinders crosswise to make 1-inch-wide strips.
Heat oil and butter in a large heavy pot over medium heat until foam subsides, then cook onions and garlic with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until onions begin to soften, about 8 minutes. Add chard stems and ribs, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, covered, stirring occasionally, until stems are just tender, about 10 minutes. Add chard leaves in batches, stirring until wilted before adding next batch, and cook, covered, stirring occasionally, until tender, 4 to 6 minutes. Transfer with a slotted spoon to a serving bowl.

Seeds:

1 cup of Pumpkin Seeds: 188%
1 ounce of Squash Seeds: 23%

Try this out:

Cinnamon Pumpkin Seed Butter:

Ingredients:

3 cups pumpkin seeds, raw and shelled
¼ teaspoon cinnamon

Instructions

Preheat oven to 350.

In a bowl, toss cinnamon and pumpkin seeds to evenly coat.
Place the pumpkin seeds on a cookie sheet and bake for 15 minutes or until golden.
Allow to cool.

Place the seeds in a food processor and process into butter for several minutes, occasionally scraping down the sides with a spatula.
After the first minute or two, it will look like a giant ball, continue pureeing until smooth.
Enjoy.

Nuts:

Pine Nuts: 9%
Hazelnuts: 7%
Peanuts: 7%

Almonds: 7%
Pistachio’s: 7%
Macadamia: 6%

Try including Almond milk to your daily intake to get that extra boost of iron in your system.

Beans:

Lentils: 37%
Kidney: 29%

Garbanzo beans & chickpeas: 26%
Lima Beans: 25%
Navy: 24%

Black Beans: 20%
Pinto: 20%
Black-eyed Peas: 20%

Try this out:

Greek Garbanzo Bean Salad:

Ingredients:

2 (15 ounce) cans garbanzo beans,
drained 2 cucumbers, halved lengthwise and sliced

12 cherry tomatoes, halved
1/2 red onion, chopped,
2 cloves garlic, minced

1 (15 ounce) can black olives, drained and chopped
1 ounce crumbled feta cheese
1/2 cup oil and vinegar dressing

1/2 lemon, juiced
1/2 teaspoon garlic salt
1/2 teaspoon ground black pepper

Instructions:

Combine the beans, cucumbers, tomatoes, red onion, garlic, olives, cheese, salad dressing, lemon juice, garlic salt and pepper. Toss together and refrigerate 2 hours before serving. Serve chilled.

Whole Grains:

Quinoa 15%
Oatmeal: 12%

Barley: 12%
Rice: 11%
Bulgur: 10%

Buckwheat: 7%
Millet (6%)

Try this out:

Mediterranean Quinoa Salad

Ingredients:

1 cup uncooked quinoa
2 cups chicken broth
1/2 cup chopped drained roasted red bell peppers

1/2 cup cubed provolone cheese
1/4 cup chopped kalamata olives
2 tbsp chopped fresh basil leaves

2 tbsp oil and vinegar dressing

Instructions:

Rinse quinoa under cold water 1 minute; drain.
In a saucepan, heat quinoa and broth to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until quinoa is tender; drain. Cool completely, about 45 minutes.