John Myers
Iron-rich foods: Top 10
The iron requirement of adult women is about 15 mg per day. That of men is slightly lower at around 10 mg. Proper nutrition can help to meet the need. It must be remembered that iron from meat can be utilized by the body about three times better than iron from plant-based foods. We have listed the ten most iron-rich foods for you.
- 10th place: Wheat germ takes last place in the ranking with around 7.5 mg iron per 100 grams.
- 9th place: Lentils are a suitable food to replenish the iron balance. They contain 8 mg of iron per 100 grams.
- 8th place: With 9 mg of iron per 100 grams, millet flakes are in 8th place.
- 7th place: pine nuts are just ahead with 9.2 grams per 100 grams.
- 6th place: Soybeans contain 9.7 grams of iron per 100 grams.
- 5th place: 100 grams of beef ham contain around 10 mg of iron.
- 4th place: Pumpkin seeds contain around 11.2 mg of iron in 100 grams.
- 3rd place: A cereal product is in third place. If you eat 100 grams of wheat bran daily, you have consumed 15 mg of iron.
- 2nd place: Pork liver has the second highest iron content compared to other foods: 18 mg per 100 grams.
- 1st place: Black pudding contains the most iron: it is around 30 mg per 100 grams.
