Thursday, 10 December 2015

10 Fabulous Non-Meat Sources Of Iron | Super Foods For Your Daily Meals

The nutritional value of what we eat daily is one thing that can often be overlooked in a busy life. Iron being one of the most important substances that the body needs daily in order to function properly, can also be easily missed out of the food choices made. The iron we consume from some foods is essential as it is one of the major components of blood or haemoglobin. Without this iron, we may well end up tired, lethargic and "just not in the mood" for anything. This is generally due to a lake of the energy that the body and brain needs to function at an optimum level. Starting from the least to the most amount of iron, in todays post, I share 10 non-meat super foods that contain a good amount of iron which can contribute to our recommended daily allowance (RDA).

  10 Non-Meat Sources of Iron super foods
10 Non-Meat Sources of Iron

Iron is essential in the production of red blood cells, which carry the oxygen that we need around the body and to the organs which need it. A lack of it can mean a lack or energy and for us ladies, this may normally be the case especially around "that time of the month". More so for women who bleed very heavily during their periods as well as pregnant women. There are a few causes of anaemia and a healthy diet can also help manage it. There are also many foods which are great as sources of iron, here are 10 of the non-meat iron containing foods you can try.

Broccoli
Broccoli always makes a lovely side for any meal, full of flavour even without salt or pepper. Research shows that 100g of broccoli contains about 0.7mg of iron which is about 4.7% of RDA for women and about 8.1% for men.
broccoli iron
Broccoli | foodnetwork

Scallions or Spring Onions
Also great for salads and in stir fries. Research shows that 100g of scallions contains about 1.5mg of iron which is about 10% RDA for women and 17% for men.
scallions iron
Scallions | cookingontheweekends

Swiss Chard
Great for soups and stews! Research shows that 100g of swiss chard contains about 1.8mg of iron which is approximately 12% of RDA for women and 20.7% for men.
swiss chard iron
Swiss Chard | tatianaamico

Asparagus
Asparagus is another green you can add to your meals during the week as a good source of iron. Research shows that about 100g contains about 2.1mg of iron which is approximately 14% RDA for women and 24% for men. Steam some and add a tiny bit of honey for flavour.
asparagus iron
Asparagus | allrecipes

Leek
Add a good amount of some lightly steamed or raw leek to your warm salad. Research shows that 100g of leek also cointains about 2.1mg of iron which is approximately 14% of RDA for women and 24% for men.
leek iron
Leek | getty images

Butter beans
A lovely butter bean stew on a cold evening! Research shows that 100g of butter beans contains about 2.4mg of iron which is approximately 16% RDA for women and 28% of RDA for men.
butter beans iron
Butter Beans | healthline

Pumpkin Seeds
Seeds are a great snack to go as well as a great ingredient for baking. Research shows that 100g of pumpkin seeds contains about 3.3mg of iron which is approximately 23% of RDA for women and 38% for men.
pumpkin seeds iron
Pumpkin Seeds | mulifertility

Olives
Olives are a good source of iron amongst other minerals. Reasearch shows that about 100g also contains approximately 3.3mg of iron which is about 23% of RDA for women and 38% for men. Throw some into your salad for great flavour.
olives iron
Olives | natoora

Almonds
A great snack to keep you going are almonds. Research shows that 100g of almonds contain about 3.7mg of iron which is approximately 25% of RDA for women and about 43% for men.
almonds iron
Almonds | todaytoptrends

Dried Apricots
And the final super food makes a lovely addition to stews and also are good as snacks on their own. Research shows that 100g of dried apricots contains approximately 6.3mg of iron which is about 42.6% RDA for women and 72% for men
dried apricot iron
Dried Apricots | icelandhealth

I hope this list helps you on those days when you are not sure of what non-meat foods you could have for dinner or lunch as a source of iron.

Don't forget to share this post to help others too and do let me know in the comments below, if any of these foods is one of your personal favourites.

xoxo
Yvonne Dzifa
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