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The daily dietary allowance of iron is usually around 10mg.
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Because of their red hue, beetroot and pomegranates are frequently recommended as good sources of iron. However, they are not particularly high in iron.
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Pomegranate has only 0.31 mg of iron per 100 grams, whereas beetroot has only 0.76 mg.
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Rather than iron levels, natural pigments or polyphenols are responsible for the intense red colour of these fruits.
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Vitamin A levels in beetroot are high, above the daily recommended dose, and taking too much of it might be harmful.
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Dietary iron comes in two varieties: heme, which is present in meat, fish, and poultry, and non-heme, which is present in fruits, vegetables, and nuts.
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The body absorbs heme iron more easily (about 30%), but non-heme iron is absorbed less effectively (2–10%).
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Chicken, lamb, oysters, mussels, clam, broccoli, string beans, dandelion, collard, kale, spinach, prunes, raisins, apricots, eggs, beans, nuts, peas, lentils and tofu are excellent sources of dietary iron.
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Better iron absorption occurs when vitamin C-rich foods are consumed along with iron-rich diets.
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