What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes are also a good source of folate, magnesium, and potassium. In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 milligrams of iron, or 10% of the DV ( 80). One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV ( 16).īeans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake. They’re a great source of iron, especially for vegetarians. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. ![]() Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood. ![]() SUMMARYĪ 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. ![]() In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood ( 5).Īlthough there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks ( 6). The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.Ī 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12. However, the iron content of clams is highly variable, and some types may contain much lower amounts ( 4). All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.įor instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV ( 3).
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