There are two types of iron that the human body needs: heme iron and non-heme iron. The body's absorption of these two types of iron, which can be obtained from various foods, differs. Experts recommend following a balanced diet that provides both heme and non-heme iron to avoid anemia. At the same time, experts warn that there are direct risks associated with excessive consumption of foods high in heme iron, including the risk of stroke and coronary heart disease, as well as gastrointestinal side effects. According to what was published by DNA India, the following is a list of iron-rich foods that are preferred during the winter season:
1. **Red Meat**
Red meat is rich in protein, zinc, selenium, and many B vitamins. It is also the only readily accessible source of heme iron, which is found in blood and muscles and makes up about two-thirds of dietary iron.
2. **Turkey**
Turkey meat is a healthy and delicious food. It is also a good source of iron, especially dark turkey meat.
3. **Fish**
Fish is considered to be a nutrient-rich food, and some types, such as tuna, contain particularly high levels of iron.
4. **Legumes**
Legumes are a good source of iron. Consuming them can aid in weight loss, especially since they contain a lot of soluble fiber that can reduce calorie intake. For example, a 100-gram serving of black lentils contains 9 mg of iron.
5. **Pumpkin Seeds**
Pumpkin seeds are commonly listed among good sources of iron, vitamin K, zinc, and manganese. They are also among the best sources of magnesium.
6. **Tofu**
Tofu is a good source of iron, thiamine, and various minerals including calcium, magnesium, and selenium. It provides 22 grams of protein.
7. **Dark Chocolate**
Each 28-gram serving of dark chocolate contains 3.4 mg of iron. It also contains prebiotic fibers that nourish the friendly bacteria in the gut.
8. **Quinoa**
Quinoa also has a higher protein content compared to many other grains and is rich in folate, magnesium, copper, manganese, and many other nutrients.
9. **Broccoli**
Broccoli is packed with nutrients. One cup of cooked broccoli, weighing about 156 grams, provides 1 mg of iron.
10. **Spinach**
Despite its wide reputation for containing a large amount of iron, 100 grams of spinach provides only about 3 mg of iron.
