Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale , and cabbage.
Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer 44 , 45 , 46 , It may also help reduce cancer risk. A half-cup gram serving provides 3. Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.
Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms 49 , Its isoflavones may improve heart health and relieve menopausal symptoms. Dark chocolate is incredibly delicious and nutritious.
A 1-ounce gram serving contains 3. In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut A study found that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes 54 , 55 , However, not all chocolate is created equal.
Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron. In fact, a 3-ounce gram serving of canned tuna contains about 1.
Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits. Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet 77 , 78 , Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.
Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own. Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron. Read this article in Spanish. Though vegetables are incredibly healthy, many people don't get enough servings each day. Phytates may interfere with the absorption of iron and other nutrients if consumed in large quantities.
However, evidence for this is quite varied and not fully conclusive. Soaking or fermenting phytate-rich foods before eating them may help increase iron absorption. There are two types of dietary iron in food — heme iron and non-heme iron. The body absorbs them at different rates.
Animal products, such as meat, poultry, and fish contain both heme and non-heme iron. Foods from plant sources only provide non-heme iron. People who eat meat are consuming both types of iron, but, because the body does not absorb non-heme iron very well, vegetarians and vegans may be at higher risk of developing anemia than meat-eaters. For example:. Generally, there is a healthy balance between the supply of iron through the diet and demand for iron from the body.
However, if demand outstrips supply, the body will start to use up iron stored in the liver, which can lead to iron deficiency. When the body has used the iron up, it is unable to produce hemoglobin. This is called iron deficiency anemia. A doctor can diagnose anemia using a blood test to measure serum ferritin and hemoglobin levels.
Iron deficiency anemia is the most common nutritional deficiency worldwide. Risk factors for iron deficiency include:. The body stores any unused iron for future use. When too much iron accumulates in the body, it is known as iron overload.
Your body absorbs more iron from meat than it does from other sources. If you choose to not eat meat, you may need to increase your intake of iron-rich, plant-based foods to absorb the same amount of iron as does someone who eats meat.
You can enhance your body's absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. To prevent iron deficiency anemia in infants, feed your baby breast milk or iron-fortified formula for the first year. Cow's milk isn't a good source of iron for babies and isn't recommended for infants under 1 year. After age 6 months, start feeding your baby iron-fortified cereals or pureed meats at least twice a day to boost iron intake.
After one year, be sure children don't drink more than 20 ounces milliliters of milk a day. Too much milk often takes the place of other foods, including those that are rich in iron. Mayo Clinic does not endorse companies or products.
Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version.
Overview Iron deficiency anemia is a common type of anemia — a condition in which blood lacks adequate healthy red blood cells.
Symptoms appear only when iron deficiency has progressed to iron deficiency anemia, a condition in which the body's iron stores are so low that not enough normal red blood cells can be made to carry oxygen efficiently. Iron deficiency is one of the most common nutritional deficiencies and the leading cause of anemia in the United States. The body absorbs two to three times more iron from animal sources than from plants. Some of the best animal sources of iron are:.
Although you absorb less of the iron in plants, every bite counts, and adding a source of vitamin C to vegetarian sources of iron will enhance absorption. Some of the best plant sources of iron are:.
Women Who Are Pregnant: Increased blood volume requires more iron to drive oxygen to the baby and growing reproductive organs.
0コメント