8 foods with more iron than a portion of steak

Iron helps your body produce healthy blood that provides oxygen throughout your body. Although the beef is an excellent source of iron, containing 2.5 milligrams (MG) per portion of three ounces, there are other foods that have more iron than a portion of steak, including oysters, molds and poultry.

1. Oysters

Oysters can improve your iron levels. A portion of only 3 oysters contains 6.9 mg of iron, which makes these seafood an excellent choice for iron -rich foods.

2. Mussels

Another iron -rich seafood is the molds. A portion of three ounces contains 5.7 mg of iron, putting you on the track of the recommended daily contribution.

3. Duck

Although it is not the easiest meal to find, the duck is an excellent source of iron. A portion of three ounces of duck breast contains 3.8 mg of iron.

4. Turkey or duck eggs

A higher iron breakfast is turkey or duck eggs. Turkey eggs contain 3.2 mg iron, while duck eggs contain 2.7 mg of iron. It is much more iron than chicken eggs, which contain about 1 mg of iron.

5. Bison

It is not surprising that mighty bison meat is filled with iron. A portion of three ounces of bison contains 2.9 mg of iron, so exchange your beef steak for a bison steak could increase your iron consumption.

6. Spinach

The spinach is absolutely filled with iron, with a cup of boiled spinach containing 6.4 mg per cup. It is non -hematic iron, which can be more difficult to absorb, but with such a high quantity, a portion of spinach can always compete with the iron absorbed by a portion of steak.

7. Enriched cereals

Many cereals are fortified, which means that iron is added to them. Fortified cereals contain 8 mg at 16 mg of non -hematic iron per portion. Even with its lower absorption rate, it is a healthy dose of iron in your day.

8. Sardines

Tiny canned sardines can be small, but they pack a substantial amount of iron. Sardines contain 2.5 mg per portion, the same quantity as a portion of steak.

Vegetarian foods rich in iron

If you are a vegetarian, you should eat about double the recommended daily intake or iron (therefore, around 16 mg per day for men and 36 mg per day for women). This is because you mainly consume non -Hemne iron, which is more difficult to absorb.

It is the vegetarian foods that are the highest iron:

• Artichokes: 5.1 mg per cup
• Lima beans: 4.9 mg per cup
• Soy beans: 4.4 mg per cup
• Great Swiss: 4 mg per cup
• Lentils: 3.3 mg per half cup.
• While beans: 3.3 mg per half-rate of service

Other iron -rich foods

The best way to get iron is through seafood, poultry and meat. These items have less iron than a portion of steak, but will always help you get your recommended or iron daily service:

• Clams: 2.4 mg per portion of 3 ounces
• Lamb: 2 mg per portion of 3 ounces
• Türkiye (leg): 2 mg per portion of 3 ounces
• Shrimps: 1.8 mg per portion of 3 ounces