dark chocolate

Dark chocolate contains iron; One serving, or 28 grams of it, contains 3.3 milligrams of iron, which is equivalent to 19% of the Reference Daily Intake of it, in addition to that it contains 25% of the Reference Daily Intake of copper, and 16% Magnesium, and it also contains prebiotic fibers that promote beneficial bacteria in the intestines, and one study found that cocoa powder and dark chocolate have more antioxidant properties than juices made from berries, and other studies found that chocolate has a beneficial effect. It is believed that the benefits of chocolate are due to the flavonol compounds in it, as dark chocolate contains more of these compounds than milk chocolate.[1]

lentils

Lentils are one of the foods rich in iron, especially for vegetarians, in addition to that they are rich in protein and fiber, as one cup of cooked lentils contains 6.59 milligrams of iron, and 17.86 grams of protein, in addition to that it contains many other nutrients, including Including B vitamins, potassium, magnesium, and zinc. Studies have found that eating lentils on a regular basis reduces the risk of diabetes, obesity, cancer, and heart disease. There are several types of lentils; Such as: brown, red, and green, and lentils can be added to soups, stews, salads, or other meals.[2]

meat

Iron can be obtained from animal or plant sources; Animal sources contain heme iron, which is found in meat and fish, while plants contain non-heme iron, which is found in some vegetables and iron-fortified foods. Like breakfast cereals, heme iron is better absorbed by the body than non-heme iron. Other foods that are good sources of heme iron include:[3]

  • Chicken liver.
  • oysters;
  • Beef liver.
  • Beef.
  • Tuna.
  • eggs.
  • Shrimp.
  • Lamb leg.

the reviewer

  1. ↑ Franziska Spritzler (07-18-2018), “11 Healthy Foods That Are Very High in Iron”, www.healthline.com, Retrieved 02-04-2019. Edited.
  2. ↑ Jayne Leonard (05-12-2018), “Iron-rich foods for vegetarians and vegans”, www.medicalnewstoday.com, Retrieved 04-02-2019. Edited.
  3. ↑ “Iron-rich Foods and Anemia: Management and Treatment”, www.my.clevelandclinic.org, Retrieved 02-04-2019. Edited.

Where is iron found in food?

writing – on the date : – Last updated: 2022-06-15 09:30:01