are string beans high in iron?
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Why iron-rich green beans are nature's multivitamin. Green beans are an excellent source of protein and fibre; vitamins A, B complex, C, and K; and the minerals iron, magnesium, manganese, and potassium.
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['Molybdenum. Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.', 'Folate. ... ', 'Iron. ... ', 'Copper. ... ', 'Manganese. ... ', 'Potassium. ... ', 'Vitamin K1.']
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Share on Pinterest Black beans are high in protein and fiber. The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
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Beans and lentils are high in fiber, protein and micronutrients. They also boast lots of iron, zinc, folate, magnesium and potassium. Some varieties also have decent amounts of calcium. However, winged beans top the chart — a single cup (172 grams) of cooked wing beans has 244 mg, or 24% of the RDI for calcium (19).
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Fish. Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron. In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV ( 74 ).
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Beans and legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat. Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats.
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Legumes like soybeans, red kidney beans and chickpeas are rich in iron, folate and vitamin C, which are necessary for the synthesis of haemoglobin. Fruits like strawberries, organs, banana are rich in vitamin C which is a must-have for optimum absorption of iron from the food we eat and supplements we take.
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['Leafy greens. Leafy greens, especially dark ones, are among the best sources of nonheme iron. ... ', 'Meat and poultry. All meat and poultry contain heme iron. ... ', 'Liver. ... ', 'Seafood. ... ', 'Fortified foods. ... ', 'Beans. ... ', 'Nuts and seeds.']
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More Beans High in Copper See all beans and legumes high in copper.
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ABSTRACT. Dried beans (often referred to as grain legumes) may contribute to some of the health benefits associated with plant-based diets. Beans are rich in a number of important micronutrients, including potassium, magnesium, folate, iron, and zinc, and are important sources of protein in vegetarian diets.
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Pumpkin, Sesame, Hemp and Flaxseeds Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI (18, 19, 20, 21).
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#1: Dried Fruit (Apricots) Other fruit high in iron (%DV per cup): Peaches (36%), Prunes & Currants (26%), Raisins (24%), Pears (21%), Figs (17%), and Apples (7%).
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Regularly eating fava beans and other iron-rich plant foods may increase blood iron levels and improve anemia symptoms ( 27 ). However, fava beans contain a form of iron that is better absorbed with vitamin C from foods, such as citrus fruits or bell peppers ( 28 ).
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Nutritional profile of baked beans Haricot and cannellini beans are a good source of protein and are high in fibre, as well as being low in fat and calories. They also contain minerals such as iron and zinc, and are a good source of B vitamins including folic acid.
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Share on Pinterest Navy beans contain 10.5 g of fiber per 100 g and are also high in protein. Legumes are fiber-rich plant-based foods that include beans, lentils, and peas. Beans are a good source of fermentable fibers.
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Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries.
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Add black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney, garbanzo, or soy beans to your diet. Try them in chili and soups, salads, and pasta dishes. Besides providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.