Iron deficiency is one of the most common nutrient deficiencies worldwide. It can be especially bad for women who are getting ready to go through menopause because they lose a lot of iron during that time. Men and women who have gone through menopause need 8 mg of iron every day, while women up to age 50 need 18 mg. That can be really tough to get into the day, particularly for women who don’t eat red meat.
Iron is part of haemoglobin in red blood cells and is involved in transporting oxygen from the lungs to cells all around the body. If you are lacking in iron this process cannot happen effectively. This affects your ability to exercise, your ability to regulate body temperature and so you may feel cold, depresses your immune function so you may pick up more infections, and you’re likely to feel tired and irritated. Clearly feeling like this will also therefore hinder your ability to follow your Get Lean lifestyle.
Red meat is a terrific source of iron, but it’s not the only food that gives you iron. So let’s take a look at 9 food sources of iron so that you can ensure you are eating the right foods to help you meet demands.
That way, you can compare the other options and get a sense of what a good level is. Let’s start with red meat. 100g raw weight of lean beef or lamb will give you 2. 1mg of iron. The same weight of pork fillet has less than half this amount with 0. 86mg. But how about kangaroo? It’s super lean and has an impressive 3. 4mg. Or you could try venison with 3. 1mg or goat with 2. 8mg. In terms of nutrition and the environment, all of these game meats are great, and they are some of the best food sources of iron.
Oysters are famous for their fabulous zinc content, but did you know they are also an excellent source of iron? 100g of raw oysters delivers 3.9mg of iron. If you’re not an oyster fan then mussels are a worthy alternative with a similar level of iron. Clams meantime are off the charts with 14mg of iron per 100g. Pipis and vongole are both varieties of clams and great choices for iron.
While we were in the low fat era everyone opted for the breast of chicken and turkey because it’s lower in fat than the leg or thigh. But I encourage you to see things from a broader nutritional perspective and recognise that we should be eating all sorts of cuts from an animal (if you choose to eat them of course). The leg of both turkey and chicken is a far richer source of minerals including iron. Consider that the turkey leg contains 1.2mg/100g while the breast has only 0.4mg/100g. Chicken thigh for comparison has 0.7mg.
So what about iron in plant foods? Tofu is one of the best sources with 2.9mg/100g and that is one reason it is such an excellent food choice for vegetarians and vegans. Do bear in mind that the absorption of iron from plant sources is pretty poor – we are much better at absorbing iron from animal food sources. However if you consume your plants with plenty of vitamin C at the same time you can boost iron absorption. At the same time avoid drinking tea with your meals as the tannins reduce plant iron absorption. Save your tea for a between meal drink.
Legumes include dried beans and lentil. They are amongst the best plant sources of iron. Comparing 100g cooked weight lentils come out top with 2.4mg, while chickpeas have 1.8mg and cannellini beans 1.6mg. I’m a fan of these foods as they also add fantastic levels of folate, plant protein, low GI carbs and plant protein. I encourage all of you, whether a meat eater or not, to eat legumes at least twice a week.
Popeye made spinach famous and the link, although never mentioned in the cartoons, probably came from the high level of iron in this leafy green. 100g of fresh spinach has 3.2mg. This does on the surface look good compared to red meat, but unfortunately spinach also contains plant compounds called oxalates. These bind to the iron and prevent much of it from being absorbed. Nevertheless team your spinach with vitamin rich vegies, such as a spinach and orange salad, and you’ll improve matters.
Liver had gone out of fashion but it’s making something of an emergence at the moment. The Paleo movement undoubtedly has played a role in this and this is one area where I do agree. Liver is fantastically rich in many nutrients and is outstanding for iron. 100g of raw lamb liver has 10.33mg, chicken liver 9.8mg and beef liver 5.8mg. If, like me I confess, eating liver doesn’t really appeal, then how about as pate? My mum used to make chicken liver pate regularly and it’s still a favourite of mine. It has 2.8g of iron per 30g serve so provides a real iron boost to your day.
Nuts are amazing little nutrition bundles and they’re a terrific plant source of iron. Cashews come out tops in this regard with 1.5mg per 30g handful. Almonds, pine nuts and pistachios are not far behind with 1.2mg, then hazelnuts with 1mg, peanuts, Brazil nuts and pecans with 0.7mg, and macadamias with 0.5mg. Use them as snacks, add to salads, sprinkle over yoghurt and cereal, or blend to make nut butters.
The superfood of the last couple of years is worthy of the title. Quinoa really does boost an impressive nutrition profile. 100g of uncooked quinoa contains 4.6mg of iron. That’s a little over half a cup of uncooked quinoa, which is probably two serves, but a decent level of iron nonetheless.
The superfood of the last couple of years is worthy of the title. Quinoa really does boost an impressive nutrition profile. 100g of uncooked quinoa contains 4.6mg of iron. That’s a little over half a cup of uncooked quinoa, which is probably two serves, but a decent level of iron nonetheless.
People often say that chicken livers are a great way to get iron. But are chicken livers really high in iron? What are some other health benefits that might come from eating these nutrient-dense organ meats? This article will delve into the iron content of chicken livers and also talk about other important nutrients they offer.
How Much Iron is in Chicken Livers?
When it comes to iron content, chicken livers are indeed exceptionally high in this essential mineral. A 3.5 oz (100 gram) serving of cooked chicken livers contains a whopping 12.8 mg of iron. To put that into perspective, the recommended daily intake of iron for adult men and postmenopausal women is only 8 mg. For menstruating women, who have higher iron needs, the recommendation goes up to 18 mg per day. So just a single 100 gram serving of cooked chicken livers provides well over 100% of the recommended intake for most adults!
In comparison to other meats, chicken livers contain substantially higher amounts of iron. For example, a 3 oz serving of braised chuck beef only has 3.2 mg of iron while the same portion of roasted turkey breast contains just 1.1 mg. Looking at plant-based sources, 100% iron-fortified cereals can provide upwards of 18 mg per 3/4 cup serving. However, the iron from animal sources like chicken livers is more bioavailable, meaning more of it is readily absorbed and utilized by the body.
It’s clear that chicken livers are one of the best food sources of iron. Eating just a couple of servings of chicken livers a week can help you meet your iron needs.
Why is Iron Intake Important?
Iron is a mineral that is very important to the body in many ways. Some of the key functions of iron include:
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Moving oxygen around the body: Iron is an important part of hemoglobin, the protein in red blood cells that moves oxygen from the lungs to the body’s tissues and organs.
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Energy metabolism – Iron is required for the production of adenosine triphosphate (ATP), the energy molecules that fuel cellular processes.
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Immune function – Iron is needed for the activity of immune cells that defend the body against foreign invaders.
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Brain function – Iron supports neurotransmitter synthesis, which enables communication between nerve cells in the brain.
When the body does not have enough iron, it leads to a condition known as iron deficiency anemia. Symptoms can include fatigue, pale skin, headaches, shortness of breath, and decreased immune function. Ensuring adequate iron intake through iron-rich foods like chicken livers can help prevent iron deficiency.
Benefits Beyond Iron in Chicken Livers
While the exceptionally high iron content of chicken livers is a major benefit, these nutritious organ meats also provide a variety of other important nutrients:
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Protein – Chicken livers are a high quality source of protein, providing 18 g per 3.5 oz serving. Protein provides amino acids that are used to build and repair tissues throughout the body.
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Vitamin A – A 3.5 oz serving of chicken livers contains over 300% of the recommended daily intake for vitamin A. This essential vitamin supports immune function, vision, and cellular communication.
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Vitamin B12 – Chicken livers are one of the richest sources of vitamin B12, an essential nutrient involved in red blood cell formation and neurological function.
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Folate – Also known as vitamin B9, folate is crucial for DNA synthesis and new cell formation. A 3.5 oz serving of chicken livers packs over 90% of the RDI for folate.
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Copper – Chicken livers provide substantial amounts of the mineral copper which aids iron absorption and contributes to connective tissue health.
Clearly, the benefits of chicken livers expand far beyond their stellar iron content. Adding these livers into your diet provides a powerhouse of nutrition to support overall health.
Incorporating Chicken Livers into Your Diet
If you aren’t already eating chicken livers regularly, here are some simple ways to start incorporating them into your diet:
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Liver pâté – Purée chicken livers with herbs, shallots, butter or olive oil, and spices for a smooth, spreadable pâté to enjoy on crostini or crackers.
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Add to pasta – Sauté chicken livers with garlic, olive oil or butter, and fresh herbs and mix with hot pasta for a quick weeknight dinner.
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Top salads – Seared or sautéed chicken livers make a tasty protein addition to any salad.
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BreakfastUpgrade – Fry some chicken livers with onions and spices and add them into your morning omelette for an iron boost.
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Smoothies – Blend a small amount of cooked chicken liver into your berry or green smoothies to add a nutrient kick. Start with just 1-2 tablespoons and work your way up to more once accustomed to the flavor.
When preparing chicken livers, opt for cooking methods like sautéing, pan frying, or roasting which help maintain the integrity and nutritional value of the meat. Avoid boiling for prolonged periods of time.
The Takeaway on Iron and Chicken Livers
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Are Chicken Livers High In Iron
FAQ
Is chicken liver good for iron deficiency?
Yes, chicken liver is an excellent food for addressing iron deficiency. It has a lot of heme iron, which the body can use better than non-heme iron from plant-based foods.
Which liver is highest in iron?
Liver is fantastically rich in many nutrients and is outstanding for iron. 100g of raw lamb liver has 10. 33mg, chicken liver 9. 8mg and beef liver 5. 8mg.
How often should I eat liver for iron?
Typically once a week is recommended. I would suggest liver from pastured/grass fed animals gently cooked in butter, bacon grease, ghee or lard from grass fed animals. You might also consider lamb liver which can be absolutely delicious and a bit lighter than beef liver.
How to cook liver for iron deficiency?
To maximize iron intake from liver, cook it until just cooked through, slightly pink in the middle, and don’t overcook it. Overcooking can make it tough and less palatable, potentially reducing iron absorption. Both beef liver and chicken liver are good sources of iron.