Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
FREE
Shop High-Quality Supplements at Transparent Labs.
Shop Supplements
Purchases made through this affiliate link support Prospre.
August 28, 2024
According to the WHO, Iron deficiency, primarily due to inadequate dietary iron intake, is considered the most common nutritional deficiency leading to anemia. Iron is an essential part of human life,of all the iron in your body, about 70% is found in hemoglobin, a protein in red blood cells. Hemoglobin is crucial for carrying oxygen throughout your body and ensuring a fully functioning immune system. Maintaining the right iron levels is vital for your health, as both deficiencies and excesses can lead to serious health problems.
Iron is very important, so you might be wondering, “How much iron do I need a day?” According to HealthLinkBC, here's the recommended daily iron intake:
To ensure you're getting enough iron in your diet, incorporating iron-rich grains into your meals can be both effective and enjoyable. While leafy greens and red meats are commonly known sources of iron, grains offer a convenient and versatile alternative that can easily be added to your daily routine. By choosing grains that are naturally high in iron, you can help meet your daily iron needs while enjoying a variety of tasty and nutritious options. So you’re probably wondering “what grains are high in iron?” This guide is here to help you explore some of the best grains that pack a powerful iron punch, keeping you energized and supporting your overall health.
While whole grains offer numerous health benefits, not all grains are equally nutritious. Grain processing and refining often strip away parts of the grain that contain essential nutrients such as fiber, antioxidants, vitamins, and minerals, including iron. As a result, whole grains generally provide more iron compared to refined grains. However, it's worth noting that many refined grain products are fortified with iron, making them viable sources of this crucial nutrient. Here are some of the whole grains with the highest iron content per portion.
Amaranth is a noteworthy grain high in iron. Amaranth’s iron content is 5.2 mg per one cup when cooked, which accounts for 29% of the daily value. This ancient grain not only provides a significant amount of iron but is also gluten-free, making it an excellent choice for individuals with celiac disease or gluten intolerance. In addition to its high iron content, amaranth is rich in essential nutrients such as fiber, manganese, and magnesium, contributing to overall health and well-being.
Quinoa is an excellent choice for increasing your iron intake. One cup (185 grams) of cooked quinoa provides 3 mg of iron, accounting for 15% of the daily value (DV). This makes quinoa an easy way to get more iron in your diet. In addition to its impressive iron content in quinoa, it is naturally gluten-free and offers a higher protein content compared to many other grains. It is also rich in iron and packed with essential nutrients such as folate, magnesium, copper, and manganese. Furthermore, quinoa exhibits greater antioxidant activity than many grains, which helps protect cells from damage caused by free radicals formed during metabolism and in response to stress.
Barley is a versatile whole grain used in a variety of dishes, including bread, beverages, and stews. It is typically available in two forms: hulled and pearled.Barley’s iron content, one cup of cooked hulled barley provides 7 mg of iron, which covers 37% of your daily value. In contrast, the same serving of cooked pearled barley contains 2 mg of iron, or 12% of your daily value. As a whole grain, barley is also rich in fiber, vitamins, and minerals, which can contribute to heart health, cancer prevention, and reduced inflammation, among other benefits
Oats are rich in iron , providing 7 mg per serving, which covers 41% of your daily value. Beyond their impressive iron content, oats are also high in soluble fiber, which helps keep you full and satisfied throughout the day. Additionally, oats are packed with essential nutrients such as thiamin, magnesium, and phosphorus, making them a nutritious and filling choice for any meal.
Incorporating these iron-rich grains into your diet can help you meet your daily iron requirements while providing a variety of additional health benefits
