A serving of six oysters contains 6 mg of iron, plus 60 mg of calcium, 9 g of protein and just 70 calories. In addition, oysters are rich in zinc, which helps to strengthen the immune system. However, these gourmet shellfish are a strong allergen, so be careful.
Same as chali beans. A 100 gram serving provides your daily intake of fiber and contains 6 mg of iron and 1,100 mg of potassium, a deficiency of which can lead to fatigue. Also, white beans are high in protein, calcium, B vitamins and antioxidants. They have a delicate, rich taste, somewhat reminiscent of potato. When canned, the flavor is lost, so we recommend using dry beans. Having previously soaked overnight, they are boiled until soft from 40 minutes to one and a half hours. Boiled white beans are great as a simple side dish for meat and in thick soups. Mashed potatoes are also made from them.
100 g of beef liver contains about 7 mg of iron. It is one of the champions in the content of B vitamins, as well as an excellent source of vitamins A and D. And most importantly, it is low in calories - only 170 calories. Before cooking, it is recommended to soak the liver in milk for several hours, which will make it especially soft and tender.
Iron in 100 g of lentils - almost 12 mg. It is also rich in other trace elements, including magnesium, which is essential for the proper functioning of the heart and nervous system. Lentils are a source of tryptophan, an amino acid that is converted in the human body into serotonin, which is responsible for good mood. Like white beans, lentils are high in fiber - 12 mg per 100 g.
Compared to other foods, the iron content in tomato juice is low - 1 mg per glass. But it is a good source of other trace elements: chromium, molybdenum, and cobalt, which are necessary for the body's metabolism. A glass of tomato juice contains 50% of the daily value of organic acids.
In terms of iron content, spinach surpasses even lentils - 13.5 mg per 100 g. An additional plus is the low calorie content (23 kcal). It is also rich in beta-carotene (4.5 mg), which has beneficial effects not only on vision, but also the immune system, and calcium (106 mg), which is essential for healthy teeth, bones and muscles.
One large baked potato contains 3 mg of iron, high amounts of vitamin C and B vitamins, which are responsible for cellular metabolism. Potatoes are also a good source of potassium and easily digestible minerals.
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