Beetroot
Beetroot is another source of non-heme iron. Typically added to salads because of their striking color, beets are becoming more popular today because researchers found the links between drinking beetroot juice and improved athletic performance, reduced inflammation, and lowered blood pressure. In addition, beetroot juice contains a combination of antioxidants, minerals, and vitamins.
Iron is an essential mineral that the body cannot produce. Iron helps distribute oxygen throughout the body. Men above age 19 should consume about eight mg of iron per day. Women between the ages of 19 and 50 need to have more iron – 18 mg of iron daily.
Beetroot contains plenty of folate and is one of the go-to food for increasing hemoglobin levels. You will get 0.8 mg of iron from a 100-gram serving of beetroot, whether you eat it cooked or raw. This amount of iron is 4.4 percent of the recommended iron intake. But the beet greens have even higher iron content. One serving of cooked beet greens provides 2.57 mg of iron, about 14.3 percent of the recommended intake. On the other hand, a 31-gram serving of beetroot juice provides 0.18 mg of iron or one percent of DV.
