If youre a meat lover, beef is a great way to get some iron. Grill 6 ounces of sirloin steak for a meal that serves up 3. 2 milligrams (mg) of this important mineral.
How much iron do you need each day? It depends on your age and sex. Men need 8 mg. Women should get 18 mg up to age 50, but only 8 after that. If youre pregnant, you need as much as 27.
What if you dont eat red meat? Dont worry. Poultry is a good source of iron, too. Try turkey, chicken, or duck.
A 3-ounce serving of duck has 2. 3 mg of iron. The same amount of chicken or turkey gives you 1 mg.
If youre looking for a tasty side dish, spinach, kale, and collards can give you an iron boost. There are lots of ways to prepare them. Steam, sautée, or chop and add to your salad. You can even blend them into a smoothie.
Its a high-protein, low-fat way to add iron to your diet. And it doesnt matter if its from a farm or caught in the wild. Tuna, sardines, mackerel, and haddock are good sources of the mineral.
If you really want a big bowl of gumbo, you can have it and also get some iron. Shrimp and oysters are packed with it.
If you dont eat meat, you can still get your iron. Tofu is a good choice. Or go for beans, like kidney, garbanzo, or white.
Plant-based foods have “non-heme” iron, which means your body doesn’t absorb it as well as “heme” iron from meat.
Wash down your vegetarian meal with a drink that has vitamin C. It helps you take in iron better.
Breakfast is a great time to load up on iron. Cream of wheat or bran and oat cereals all are good ways to do it. Give yourself an extra boost by adding sliced strawberries.
Scrambled, boiled, or sunny-side up, whichever way you cook them, youll get a healthy dose of iron. Enriched white or wheat bread can add some more, so have a slice of toast on the side.
But if you drink coffee or hot tea with it, you may lose some of the benefit. They keep you from absorbing iron as well.
Youll find iron in some unexpected places. You can give yourself an extra helping when you use molasses on your pancakes. Molasses are rich in iron.
Iron is an essential mineral that plays many important roles in your body. It helps transport oxygen through the blood to your cells and tissues. It also supports growth, development, cellular function, metabolism and immune system health.
Getting enough iron is crucial, but many people don’t meet the recommended daily intake. Women ages 19-50 need 18 mg per day, while men only require 8 mg. The best way to get iron is through your diet. Beef and chicken are two common sources of this mineral. But which food actually contains more iron?
Beef Has More Iron Than Chicken
Beef contains more iron than chicken. A 3-ounce serving of lean beef provides 2.2 mg of iron, while the same amount of chicken breast has just 0.7 mg.
Beef is one of the best dietary sources of highly bioavailable heme iron About 40% of the iron in beef is in the heme form. Heme iron is absorbed more efficiently than non-heme iron from plant foods
Chicken and other poultry contain a mix of heme and non-heme iron, but less than red meat overall. Plus, beef provides more total iron per serving compared to chicken.
Comparing Iron in Beef, Chicken and Other Foods
Here’s how beef, chicken and other iron-rich foods stack up:
- Beef, 3 ounces: 2.2 mg
- Chicken breast, 3 ounces: 0.7 mg
- Salmon, 3 ounces: 0.5 mg
- Shrimp, 3 ounces: 1.8 mg
- Lentils, 1/2 cup cooked: 3.3 mg
- Spinach, 1/2 cup cooked: 3.0 mg
- White beans, 1/2 cup canned: 3.4 mg
- Tofu, 1/2 cup: 3.4 mg
- Instant oatmeal, 3/4 cup: 4.5 mg
As you can see, several plant-based foods contain as much or more iron than beef or chicken. For instance, lentils, spinach, beans and tofu are all excellent vegetarian iron sources.
However, the iron from plant foods is not absorbed as well as the heme iron in animal foods. So vegetarians and vegans may need nearly twice as much total iron daily.
Fortified breakfast cereals are also high in iron. Opt for whole grain varieties to get a combination of iron and fiber. Pairing plant-based iron sources with vitamin C-rich foods enhances absorption.
Ways to Get More Iron in Your Diet
If you don’t eat much red meat, focus on including a variety of iron-rich foods in your meals and snacks throughout the day. Here are some simple tips
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Start your morning with iron-fortified cereal or oatmeal. Top with fruit to add vitamin C.
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Have a salad with spinach, chickpeas and vinaigrette for lunch. The vitamin C in the dressing will boost iron absorption.
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Snack on edamame. Just 1/2 cup provides 3.5 mg iron and is high in protein.
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Make lentil soup or chili for dinner. Pair with whole grain bread.
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Enjoy beans, tofu or tempeh as a red meat substitute in stir-fries, curries and tacos.
-Swap white rice for quinoa as your whole grain side. 1 cup of cooked quinoa has 2.8 mg iron.
- Drink orange juice or have an orange with meals to maximize iron absorption.
Health Benefits of Iron-Rich Foods
Getting enough iron ensures that your blood can properly transport oxygen to your tissues and organs. Without adequate iron, you may feel weak, tired and experience headaches.
Iron deficiency can also impair immune function, cognitive abilities and exercise performance. In children, it can slow growth and development.
Foods that provide iron deliver a range of other nutrients vital to health as well. For instance, red meat is high in protein, zinc and B vitamins. Beans offer fiber, potassium and magnesium. Spinach provides vitamin A, vitamin K and folate.
Including a variety of whole foods that contain iron is the best way to meet your needs and promote overall health. Aim to get iron from both plant and animal sources as part of a balanced diet.
Should You Supplement with Iron?
Most healthy adults can get sufficient iron through food alone. However, certain groups have higher needs and may require supplements:
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Women who are pregnant or breastfeeding
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Vegetarians and vegans
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People with conditions like heavy menstrual bleeding, inflammatory bowel disease and kidney failure
Talk to your doctor before taking an iron supplement, especially in doses over 45 mg per day. Too much supplemental iron can cause constipation, nausea and may inhibit absorption of other minerals like zinc and manganese.
Be sure to take iron supplements with water or juice, not milk, coffee or tea. These drinks can interfere with iron absorption. space iron-containing multivitamins several hours apart from foods high in calcium.
The Bottom Line
Beef contains more highly absorbable iron than chicken. But you can also meet your daily iron needs by including a variety of iron-rich plant foods like beans, lentils, spinach and fortified cereal.
Focus on eating a balanced diet with a mix of vegetables, fruits, whole grains, healthy proteins and dairy or fortified non-dairy alternatives. With proper planning, you can get all the iron your body requires through delicious, nourishing meals.
Nuts and Dried Fruit
Make your own trail mix for an iron-rich snack. Start with cashews or pistachios. Add dried fruit like raisins, prunes, dates, or peaches.
Watermelon is more than a refreshing summertime treat. One small slice can give you . 69 mg of iron. Five medium figs have 1 mg of iron while a banana is good for . 36 mg. Â.
Go ahead, indulge your sweet tooth! You can pick up some iron when you nibble on dark chocolate. A 3-ounce piece gives you 7 mg.
Is chicken really better than red meat for cholesterol levels?
Does chicken have more iron than beef?
Chicken meat has 2 times less Iron than Beef. Beef has 3.04mg of Iron, while Chicken meat has 1.26mg. Beef is lower in Saturated Fat. We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0″ fat, select, cooked, roasted and Chicken, broilers or fryers, meat and skin, cooked, roasted types in this comparison.
Which has more vitamin B12, chicken or beef?
A 100g chicken fillet has an average of 340mcg of vitamin B12, while a grilled sirloin steak in the same portion has an average of 290mg of B12. Therefore, red meat is much richer than chicken.
Is chicken a good source of iron?
Iron content and other nutrients vary by type of meat, including specific cuts. Lean meats are generally recommended as healthier options than higher-fat types. Poultry, such as chicken and turkey, has less iron but is still a good source of it. In a 3 oz. serving, levels are: Symptoms of iron deficiency anemia include:
Is meat a good source of iron?
To simplify this, all iron amounts in this article came from the U.S. Department of Agriculture (USDA) and will be for a 3-ounce (oz) serving unless otherwise stated. Packed with the more absorbable heme form, meat is a good source of iron. Some types have more than others, though. Liver has a bad reputation for flavor.