Dr. Oz's Iron-Rich Grocery List
Too little iron can zap the glow from your skin and leave you feeling exhausted. These foods will help you increase your iron intake without gagging on supplements.
By Dr. Mehmet Oz
Clams and Mussels
If you're salivating for seafood, opt for these iron-rich mollusks. Just 100 grams contains a whopping 37 to 155 percent of your daily recommended value of iron.
Top Sirloin
Generally, the body absorbs iron most efficiently from meat sources that contain heme iron, such as red meat, fish and poultry. If you're in the mood to splurge, a slice or two of sizzling sirloin is an excellent bet—just protect your heart and your waistline by making sure you don't overdo it.
Spinach
Spinach is naturally packed with iron. To absorb the greatest iron concentration, eat your spinach with added vitamin C. Try dressing the raw greens with vitamin C-rich toppings, like mandarin oranges or bell peppers, and finish it off with a citrus-based vinaigrette. For a tasty alternative, try cooking the spinach to release the naturally occurring disease-fighting antioxidants.
Cereal
Many breakfast cereals, such as corn, wheat and bran flakes, are fortified with a healthy serving of iron. Filled with fiber and essential vitamins, they are a great way to jump-start your morning.
Lentils
It is well known that lentils are loaded with satisfying protein and fiber, but these legumes also contain a healthy 40 percent of your daily iron needs in just half a cup.
Chicken Liver
Mashed, cooked or tossed with pasta, chicken liver is an easy-to-make item fortified with iron. One ounce contains almost a fifth of your daily recommended iron.
Tofu
Though the exact percentage varies by brand, tofu contains roughly 36 percent of your daily recommended iron needs in one half-cup serving. You can toss it in a salad or noodle dish or even save it for dessert using this delicious and low-calorie
chocolate espresso tofu mousse recipe.
Ham
For a simple way to pack in the iron, pack along some sliced ham in a sandwich or salad before you hit the road. Sliced meat is a no-stress, delicious way to boost your iron intake.
Published 04/16/2014
