by guest blogger Caroline Praderio, food and nutrition writer for Prevention magazine and EatClean.com
You apparently got the message that eating too much red meat is bad for you, the animals, and the environment, and that we should all eat less of it.
If we eat less beef, won’t we also eat less iron? Iron is an important mineral for keeping us energized and getting oxygen to cells.
Actually, no. There is a lot of iron in red meat—two grams of iron in 4 ounces of lean ground beef 5 mg, or 14% of your daily value), you can get this mineral from many tasty plant and animal foods that leave behind much less carbon dioxide and, in some cases, have even more iron than beef.
Of course, its important to note that iron from animals is more readily absorbed than iron from plants. “So vegetarians and vegans should consume around 1. 8 times the recommended daily value,” says Sharon Palmer, RDN, author of The Plant Powered Diet. And for women over 50, that’s 14 mg per day. That’s 32 mg per day for women 31 to 50 years old. You can also get more plant-based iron if you eat it with something that gives you vitamin C, like lemon juice. Advertisement.
That being said, here are 8 tasty foods that have more iron than a serving of beef.
Kidney beans are high in protein and fiber, and they taste great in this healthy three-bean salad. The 4 mg of iron (22% DV) in each cup is an added bonus.
Three sixths of your daily value for iron is in one cup of cooked spinach. It also has more than a full day’s worth of vitamin A and almost a third of your daily value for calcium. (Theres a reason Popeye loved this stuff!)Advertisement.
If you don’t like spinach, a cup of cooked Swiss chard has a good amount of iron (22%DV). (We love it in this vegetarian lasagna. ).
Heat up 1 cup of frozen edamame for a high-protein snack that delivers 3. 5 mg of iron (19% DV). Fun fact: It also packs more potassium than a banana (as do these other foods).
You can get a huge 39% daily value of iron from each cup of cooked lentils, which is even more reason to make this crazy-easy Italian lentil soup.
This hearty breakfast staple packs 4 mg of iron (22% DV) in each half cup. That’s the exact amount of oats you need to make one of these tasty do-it-yourself instant oatmeal packets. ).
It’s a complete vegetarian protein, which means it has all nine essential amino acids that your body can’t make on its own, and it has 3 mg of iron (17% DV) per cooked cup. Sometimes we wonder if quinoa is just showing off. Advertisement.
Slurp down six oysters for 4 mg of iron (22% DV). That same serving also satisfies your daily requirement of hard-to-get dietary zinc.
Caroline Praderio is the food and nutrition writer for Prevention magazine and EatClean. com. She was born in Massachusetts, went to Emerson College, and has won two awards from the International Regional Magazine Association. When shes not writing, she loves to read, cook, and rehearse with her dance company.
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Beef mince, also known as ground beef, is a versatile and popular ingredient used in many classic dishes like burgers, meatballs, tacos, and bolognese sauce. But how much iron does beef mince actually contain? Understanding the iron content of foods like beef mince can help ensure you are meeting your daily intake needs.
Iron Content in Beef Mince
According to the United States Department of Agriculture (USDA), a 100 gram serving (3.5 oz) of lean beef mince contains 2.7 mg of iron. This provides around 15% of the recommended daily intake for adult men and 18% for adult women.
To put that into perspective, a typical beef burger patty made from 100 grams of lean beef mince would contain approximately 2.7 mg of iron. Fattier varieties of mince contain slightly less iron per serving than leaner versions.
Beef mince provides a significant source of heme iron. Heme iron comes from meat and seafood and is highly bioavailable, meaning it is efficiently absorbed by the body. Plant sources contain non-heme iron which is not as easily absorbed.
Recommended Iron Intake
Before focusing on iron content from specific foods, it is important to understand how much iron you actually need from your diet
The recommended daily intake of iron differs based on age gender and physiological factors
- Adult men aged 19-50 years need around 8 mg of iron per day.
- Adult women aged 19-50 years require 18 mg daily to compensate for iron losses during menstruation.
- Pregnant women have increased requirements of 27 mg of iron per day.
- Post-menopausal women need the same amounts as men.
However, deficiencies are not extremely common as most people obtain adequate iron from their diets. Only certain high risk groups like children, athletes, vegans and those with increased needs are likely to be deficient.
Consuming too much iron through diet or supplements can also cause gastrointestinal issues so intake should not dramatically exceed requirements.
Benefits of Beef Mince as an Iron Source
There are some advantages to obtaining iron from beef mince and other meat sources:
- Provides highly bioavailable heme iron that is efficiently absorbed.
- Only a small serving size of beef mince contains a significant percentage of the recommended daily intake.
- Beef mince iron content remains stable during cooking compared to plant sources.
- Easy to incorporate into popular dishes like burgers, meatballs, tacos, lasagne etc.
However, there are also some potential downsides to over-relying on red meat as your primary iron source:
- Beef mince is high in saturated fat which should be limited for cardiovascular health.
- Overconsumption of processed and red meat is associated with increased colorectal cancer risk.
- Beef production has a large environmental impact related to greenhouse gas emissions, land usage and water consumption.
For these reasons, beef mince should be enjoyed in moderation as part of a balanced diet rather than relied on as the sole iron source.
Healthy Alternatives for Iron Intake
Thankfully there are many plant-based sources that can provide iron in a more healthful, sustainable way. Some examples include:
- Legumes like lentils, chickpeas, beans, soybeans
- Nuts and seeds such as cashews, pumpkin seeds, pistachios
- Whole grains including quinoa, brown rice, oats
- Leafy green vegetables like spinach, kale
- Dried fruits – apricots are particularly high
- Iron-fortified cereals and grains
Pairing plant-based iron sources with vitamin C foods can enhance absorption of non-heme iron. Things like citrus fruits, peppers and broccoli help boost iron uptake from meat-free sources.
While plant foods contain non-heme iron that is not as bioavailable, they provide more beneficial nutrients like fiber, antioxidants and healthy fats. Incorporating more meatless meals into your routine can have both health and environmental benefits.
Tips for Obtaining Iron From Your Diet
Here are some tips for getting adequate iron from your diet:
-
Include 3-4 weekly servings of red meat like beef mince in moderation as part of a balanced diet. Choose leaner cuts where possible.
-
Eat iron-rich legumes like lentils 2-3 times per week. Add to soups, stews, salads or mix into burger patties.
-
Snack on nuts and seeds a few times a week – pistachios, cashews and pumpkin seeds are great options.
-
Add vitamin C fruits like citrus, bell peppers or strawberries to meals to enhance iron absorption.
-
Try meat substitutes like tofu or tempeh a few times a week for plant-based iron sources.
-
If deficient, speak to a doctor about supplements or iron infusions.
-
Avoid over-supplementing iron intake if levels are already adequate.
Focus on getting iron from a variety of whole food sources rather than thinking about specific amounts from individual foods like beef mince. A balanced diet should provide all the iron you need, especially if you have no increased requirements.
Beef mince does provide a significant amount of heme iron per serving with around 2.7mg per 100 grams. However, it should be consumed in moderation as part of varied diet given the downsides of red meat overconsumption.
Those concerned about iron intake can obtain adequate amounts from healthier plant-based sources like legumes, nuts, whole grains and leafy greens. Pairing these with vitamin C foods enhances absorption of non-heme iron.
Assess your individual iron needs based on age, gender and lifestyle factors. Focus on getting iron from wholesome dietary sources before considering supplements. With some dietary adjustments, you can obtain all the iron you need for good health without overdoing it on beef mince.
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by guest blogger Caroline Praderio, food and nutrition writer for Prevention magazine and EatClean.com
So you got the memo that excessive red meat consumption is a disaster for the environment and your health, not to mention the animals, and that we should all eat less of it.
If we eat less beef, won’t we also eat less iron? Iron is an important mineral for keeping us energized and getting oxygen to cells.
Actually, no. There is a lot of iron in red meat—two grams of iron in 4 ounces of lean ground beef 5 mg, or 14% of your daily value), you can get this mineral from many tasty plant and animal foods that leave behind much less carbon dioxide and, in some cases, have even more iron than beef.
Of course, its important to note that iron from animals is more readily absorbed than iron from plants. “So vegetarians and vegans should consume around 1. 8 times the recommended daily value,” says Sharon Palmer, RDN, author of The Plant Powered Diet. And for women over 50, that’s 14 mg per day. That’s 32 mg per day for women 31 to 50 years old. You can also get more plant-based iron if you eat it with something that gives you vitamin C, like lemon juice. Advertisement.
That being said, here are 8 tasty foods that have more iron than a serving of beef.
Kidney beans are loaded with fiber and protein (and they make a damn good addition to this clean three-bean salad). The 4 mg of iron (22% DV) in each cup is an added bonus.
Youll get 6 mg of iron (36% DV) in each cup of cooked spinach–plus almost one-third of your daily value for calcium and more than a full days supply of vitamin A. (Theres a reason Popeye loved this stuff!)Advertisement
Spinach not your thing? A cup of cooked swiss chard delivers a respectable 4 mg of iron (22% DV). (We love it in this vegetarian lasagna.)
Heat up 1 cup of frozen edamame for a high-protein snack that delivers 3.5 mg of iron (19% DV). Fun fact: It also packs more potassium than a banana (as do these other foods).
Theres a whopping 7 mg of iron (39% DV) in each cup of cooked lentils–all the more reason to make this crazy-easy Italian lentil soup.
This hearty breakfast staple packs 4 mg of iron (22% DV) in each half cup. (Hint hint: Thats the exact amount of oats you need to make one of these delicious DIY instant oatmeal packets.)
It’s a complete vegetarian protein, which means it has all nine essential amino acids that your body can’t make on its own, and it has 3 mg of iron (17% DV) per cooked cup. Sometimes we wonder if quinoa is just showing off. Advertisement.
Slurp down six oysters for 4 mg of iron (22% DV). That same serving also satisfies your daily requirement of hard-to-get dietary zinc.
Caroline Praderio is the food and nutrition writer for Prevention magazine and EatClean. com. She was born in Massachusetts, went to Emerson College, and has won two awards from the International Regional Magazine Association. When shes not writing, she loves to read, cook, and rehearse with her dance company.
Adapted from a story originally published on EatClean.com.
For more from Maria Rodale, visit www.mariasfarmcountrykitchen.com
Consider supporting HuffPost starting at $2 to help us provide free, quality journalism that puts people first.
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Thank you for your past contribution to HuffPost. Readers like you are very important to us because they help us keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?.
Thank you for your past contribution to HuffPost. Readers like you are very important to us because they help us keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. We hope youll consider contributing to HuffPost once more.
How to cook ground beef for maximum flavor | I bet you didn’t know this!
FAQ
Is minced meat high in iron?
How much beef do you need to eat to get enough iron?
How much iron is in beef mince?
According to the United States Department of Agriculture (USDA), one 4 oz serving of lean ground beef contains 2.5 mg of iron, which is 14% of your daily value. Should you eat beef mince for iron? However, it’s important to consider the potential drawbacks of consuming beef mince for iron.
How much iron is in red meat?
The amount of iron depends on the type of red meat. For every 100 grams of meat, beef has about 2.47 mg of iron, lamb has 1.78 mg, and venison has 4.98mg. 2. Seafood Seafood is also a good source of iron, depending on the species. Three species high in iron include clams with 2.91 mg of iron, mussels with 7.08 mg, and oysters with 8.26 mg. 3.
Should you eat beef mince for iron?
However, it’s important to consider the potential drawbacks of consuming beef mince for iron. Red meat, including beef mince, is high in saturated fat and cholesterol, which can increase the risk of heart disease and other health problems.
Is beef mince a good source of heme iron?
Beef mince is a good source of heme iron, which comes from meat. This type of iron is more easily absorbed by the body compared to non-heme iron from plant sources. However, it’s important to note beef mince also contains saturated fat and cholesterol. So moderation is key when incorporating it into a balanced diet