Herbal Foods Rich in Iron Content

Due to the nature of our bodies, many minerals need to be taken from the outside. Deficiency of these minerals may cause disruptions in body functions , these minerals can be taken from animal foods such as meat, milk, eggs; such as can be taken from many of the herbal alternatives.

Iron participates in the structure of hemoglobin in the erythrocyte, which gives the blood its red color. Erythrocytes are very important because they provide oxygen circulation in the body. If the rate of iron in the blood decreases, the body cannot produce as many erythrocyte as necessary and this causes the oxygen level in the blood to decrease and insufficient oxygen supply to the tissues. This leads to anemia disease. Symptoms of this disease; weakness, problem of focus, headache and dizziness, depression, pale skin…

In animal foods like red meat, white meat and eggs includes high level of iron. But unfortunately animal foods do not fit every diet program. But most of the herbal foods are included in the diets and nutrition programs that makes them an alternative option. So in herbal foods, which product groups are rich in iron?

1.Legumes

As an alternative to meat products, the first foods that come to mind are legumes. Legumes are rich in both protein and minerals and have enough iron to meet our daily iron needs. The amount of iron in 100 grams of some legumes:

Chickpeas 6.2 mg

Dry beans 6.9 mg

Green lentils 7.8 mg

Black Eyed Peas 2.9 mg

Kidney Bean 8.2 mg

Soybeans 15.7 mg

2.Cereals

It is recommended that cereals that are high in vitamin A and B and iron content should be consumed together with legumes. The contain of iron in some cereals:

Wheat 3.8 mg

Barley 3.6 mg

Rye 2.6 mg

Oats 5.9 mg

3.Molasses

When molasses is consumed with fruits with high vitamin C content, iron absorption increases. 1 coffee spoon of molasses contains approximately 1 mg of iron.

4.Green Leafy Vegetables

Especially in dark green leafy vegetables, the amount of iron is quite high. Iron absorption can be increased when consumed with foods with vitamin C. Iron content of 100 grams of some vegetables:

Spinach 2.7 mg

Chard 3 mg

Broccoli 1.3 mg

Black cabbage 0.5 mg

5.Dried Nuts

Dried nuts are rich in protein, fat and minerals. The amount of iron in 100 grams of dried nuts that recommended for a healthy snack:

Cashew 2.3 mg

Pistachio 7.3 mg

Almond 4.7 mg

Sunflower Seeds 7.1 mg

Pumpkin seeds 10 mg

6.Fresh and Dried Fruits

The amount of iron contained in some of the dried and fresh fruits that should be in every nutrition program for a healthy life:

Kiwi 0.3 mg

Strawberry o.4 mg

Mulberry 1.6 mg

Cherry 0.4 mg

Banana 0.2 mg

Raisins 3.2 mg

Prunes 3.6 mg

Dried Figs 2.8 mg