12 oysters, 7mg iron
Great news for people who enjoy seafood and don’t like red meat – oysters are full of iron and zinc and they’re low in kilojoules too.
1 cup cooked silverbeet, 2.53mg iron
Cooking increases the amount of iron available in dark green vegetables and so does the presence of vitamin C, so add lemon juice to maximise the iron absorption.
150g steak, 5.55mg iron
Beef steak is a good source of absorbable iron, but you should stick to a portion of 150g or a piece about the
size of the palm of your hand.
160g lamb fillet, 5.55mg of iron
Like beef, lean lamb is another good source of iron. But again, you need to watch your portion size – a little goes a long way.
30g cashews, 1.5mg of iron
The amount of iron in cashews may not seem like much, but it all adds up. Toss them through a stir-fry with beef, leafy greens and lemon juice to boost iron absorption.
20 small mussels, 15mg iron
Mussels are easy to cook, economical, sustainable and one of the best sources of iron around. They are also a good source of selenium and vitamin B12.
2 large eggs, 2mg iron
When it comes to nutrients, there’s very little eggs don’t have and, while they may not contain a huge amount of iron, every little bit adds up over the course of a day.
1 cup prune juice, 3.15mg iron
A quick, easy and palatable way to get a dose of iron is through a glass of prune juice. Prunes are also a good source of dietary fibre.
45cm Liquorice strip, 10mg iron
Made from molasses, natural liquorice is another great source of iron. Just don’t eat too much of it because the kilojoules do add up.
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