Top 10 Foods Containing Iron
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| Top 10 Foods Containing Iron |
Top 10 Foods Containing Iron - Iron is one of the very important mineral for the human body. Iron in the functioning of the human body to produce hemoglobin and myoglobin in red blood cells that work as oxygen carrier from Lungs to all the tissues of the human body.
According to the National Institutes of Health (NIH) US Daily Value (DV) or digits Nutritional Adequacy (AKG) Iron (iron) for an adult is 18mg, shortage of Iron will lead to anemia which is a reduction of substances of hemoglobin (the protein that carries oxygen) dalan red blood cells. Anemia symptoms such as frequent fatigue, eyelids and face pale, frequent nausea, irregular heartbeat, shortness of breath and decreased immunity. But most Iron will also lead to disruption of metabolic body and damage the liver and heart. However, in general, iron overload is rare because our body is able to regulate iron uptake unless we take supplements of iron overload.
This is the list Top 10 Foods Containing Iron
Iron can be obtained naturally through the foods that we consume daily. According healthaliciousness.com, Iron-containing foods are the Supreme Dark Chocolate (dark chocolate) with iron content as much as 17mg in every 100g or about 97% of the RDA needed. The second sequence is the Yellow Pumpkin Seeds (Pumpkins) containing iron as much as 15mg in every 100g or 83 from AKG needed. Third place is Chicken Liver containing iron as much as 13mg in every 100g or about 72% of the RDA needed.
Here are Top 10 Foods Containing Iron
1. Dark Chocolate
The content of Iron in every 100g: 17mg
Daily Value (DV): 97%
2. Yellow Pumpkin Seeds
The content of Iron in every 100g: 15mg
Daily Value (DV): 83%
3. Chicken Liver
The content of Iron in every 100g: 13mg
Daily Value (DV): 72%
4. Oysters (Oyster)
The content of Iron in every 100g: 9,2mg
Daily Value (DV): 51%
5. Nuts (Almond, Hazelnut, Cashew / Cashew)
The content of Iron in every 100g: 6,1mg
Daily Value (DV): 34%
6. Red Meat (Beef and Sheep)
The content of Iron in every 100g: 3,8mg
Daily Value (DV): 21%
7. White Beans and Lentils Beans
The content of Iron in every 100g: 3,7mg
Daily Value (DV): 21%
8. Vegetable Spinach
The content of Iron in every 100g: 3,6mg
Daily Value (DV): 20%
9. Tofu
The content of Iron in every 100g: 2,7mg
Daily Value (DV): 15%
10. Whole grains (whole grain) and Bran
The content of Iron in every 100g: 1,5mg
Daily Value (DV): 8%
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