Jakarta, ThedailyID — Iron plays a vital role in maintaining good health, particularly in producing hemoglobin. This protein in red blood cells carries oxygen throughout the body.
Without enough iron, people may develop anemia, persistent fatigue, reduced immunity, and difficulty concentrating.
Therefore, meeting daily iron needs is especially important for children, pregnant women, and women of reproductive age.
1. Chicken Liver and Beef Liver
Organ meats are among the richest sources of heme iron, which the body can absorb efficiently. Chicken liver contains around 10 milligrams of iron per 100 grams, while beef liver provides approximately 7 milligrams.
Both also supply vitamin A, folate, and vitamin B12. These nutrients support vision, nerve function, and red blood cell production.
2. Beef
Beef provides approximately 2.7–3 milligrams of iron per 100 grams. It also contains protein, zinc, and vitamin B12, which support immune function and muscle development.
Moreover, beef offers a source of heme iron, making it a useful addition to a balanced diet.
3. Shrimp
Fresh shrimp contains around 8 milligrams of iron per 100 grams, according to the source. It also provides protein, calcium, and phosphorus, which support various bodily functions and bone health.
4. Baronang Fish
Baronang, a type of marine fish, contains approximately 3.8 milligrams of iron per 100 grams. Its soft flesh also makes it a versatile option for everyday meals.
5. Fresh Anchovies
Fresh anchovies provide around 3 milligrams of iron per 100 grams. They are also rich in calcium, making them an affordable option for family meals.
6. Duck Eggs
Duck eggs contain approximately 3.85 milligrams of iron per 100 grams. They can contribute to daily iron intake while providing other essential nutrients.
7. Free-Range Chicken Eggs
Free-range chicken eggs contain around 2.5–4.9 milligrams of iron per egg. They also provide omega-3 fatty acids and B vitamins.
However, the exact nutritional content can vary depending on the egg’s size and production conditions.
8. Regular Chicken Eggs
Regular chicken eggs provide approximately 0.9–1.3 milligrams of iron per 100 grams, according to the source. They are also easy to prepare in various dishes.
9. Free-Range Chicken Thighs
Free-range chicken thighs offer another source of dietary iron, alongside protein and other nutrients. Their versatility makes them suitable for a variety of everyday meals.
10. Other Iron-Rich Foods
A varied diet can help people meet their daily iron requirements. In addition to the foods listed above, people can include other iron-containing foods based on their nutritional needs and preferences.
How to Improve Iron Absorption
Pairing iron-rich foods with sources of vitamin C can help the body absorb iron more effectively. For example, meals can include fruits or vegetables rich in vitamin C.
Ultimately, a varied and consistent diet can help families meet their nutritional needs while keeping everyday meals interesting.
