Food sources of iron mineral By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar

2. Food Sources of Iron
Mineral
A Research Report By
Mr Allah Dad Khan

3. Liver
 Organ meats like liver and giblets are
some of the best sources of heme iron,
with the added bonus of other minerals,
vitamins, and protein. “Beef liver is
incredibly high in iron at 5 mg per slice,”
says Largeman-Roth – over a quarter of an
adult woman's daily requirement. Pork
liver is an even smarter option, as it’s
slightly leaner and has higher iron and
vitamin C levels. But note that liver
should be eaten in moderation because it's
high in cholesterol; pregnant womenmay
also want to limit their intake because the
high vitamin A levels in liver have been
associated with birth defects in at least
one study.
 If you're not a fan of liver, other animal
proteins like egg yolks (3 milligrams per
half cup) and red meat (2 to 3 milligrams
per 3 ounces) are also high in iron.

4. Oysters
 Go ahead and splurge on the seafood
appetizer – it comes with a generous
side of iron! Bivalve mollusks like
clams, mussels, oysters, and squid
are loaded with the important
nutrient (plus zinc and vitamin B12).
One single medium oyster delivers 3
to 5 mg of iron – enjoy a plate of
them and you've surpassed the daily
requirement! Make your own at home
with this super simple 15-minute
recipe.
 If oysters, mussels, and clams aren't
on your regular menu, common fin
fish, like haddock, salmon, and tuna,
are also good sources, although not
as high in iron as mollusks.

5. Chickpeas
 These legumes provide your body
with almost 5 mg of iron per cup,
plus a hearty dose of protein,
which makes them a smart option
for vegetarians. Chickpeas are a
tasty addition to salads and pasta
dishes and can be an unexpected
way to mix up salsa. If you're not a
fan of the texture, blend chickpeas
to create your own homemade,
iron-rich hummus!

6. Fortified Cereal
 Is a bowl of cereal your breakfast
of choice? Opt for a fortified
version to start your day off with a
dose of iron. Check the nutritional
label for the amount of iron per
serving: Many varieties offer 90 to
100 percent of the daily
recommended value, along with
other important vitamins and
minerals like fiber, zinc, calcium,
and B vitamins.

7. Pumpkin Seeds
 Did you know that the popular fall
snack is packed with iron? One cup
of whole seeds contains over 2 mg,
while a cup of the kernels alone
packs in a whopping 10 mg, making
them an easy way to add an iron
boost to a variety of dishes. The
seeds taste great in homemade
trail mix, added to bread or muffin
recipes, or as a crunchy salad
topping. Or pick up roasted,
unsalted pumpkin seeds at your
grocery store and keep them on
hand for a quick and healthy
snack.

8. Soybeans
 One half cup of these legumes
contains over 4 mg of iron, plus
they're an excellent source of
important minerals like copper,
which helps keep our blood vessels
and immune systems healthy, and
manganese, an essential nutrient
involved in many chemical processes
in the body. In addition, soybeans are
high in protein and fiber as well as
many vitamins and amino acids.
Largeman-Roth recommends
including soybeans in stir-fries or
making an edamame dip; they also
make a tasty addition to pasta dishes
like this Edamame Lo-Mein, or can be
enjoyed on their own,
simply sprinkled with a little sea salt.

9. Beans
 Beans of all varieties are a
wonderful source of iron, offering
up anywhere from 3 to 7 mg per
cup. Looking for ways to
incorporate beans into meals? Pair
them with foods like kale, bell
pepper, broccoli, and cauliflower,
which are all high in vitamin C – a
nutrient that helps with the
absorption of non-heme iron in the
body, says Largeman-Roth. Add
beans to a salad, puree them into
a dip and eat with raw veggies, or
toss into a stir-fry. The possibilities
are endless!

10. Lentils
 Another legume worth an
honorable mention in the iron
department, cooked lentils offer
up over 6 mg of the mineral per
cup and are loaded with fiber that
fills you up, lowers cholesterol,
and helps keep blood sugar levels
stable. Lentils are also an
extremely versatile ingredient in
the kitchen, making a great
addition in everything
from soups and salads to burgers a
nd chili

11. Cooked Spinach
 Both raw and cooked spinach are
excellent sources of iron, though cooking
spinach helps your body asbsorb its
nutrients more easily. Just one cup of
cooked spinach delivers more than 6 mg
of iron as well as protein, fiber, calcium,
and vitamins A and E. While the leafy
green often gets a bad rap in the taste
department, especially among kids, it's an
easy ingredient to sneak into your recipes
undetected for a secret iron-boost (and as
a non-heme iron source, it's especially
beneficial when paired with foods high in
vitamin C, like veggies). “I love using
sautéed spinach in vegetable lasagna,”
says Largeman-Roth. “It also works well in
mini frittatas, which my kids love.”

12. Sesame Seeds
 “Sesame seeds have a wonderful
nutty taste and are a rich source of
iron,” says Largeman-Roth. These oil
seeds, which contain 20 mg of iron
per cup, are also packed with a slew
of essential nutrients like copper,
phosphorus, vitamin E, and zinc. An
easy way to incorporate the seed
into your diet is to add them to a
salad: Each tablespoon sprinkled on
will add over a milligram of iron to
your daily count. Or get creative and
give Largeman-Roth’s Ultimate Power
Ball recipe a try for a sweet, iron-
packed snack.