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Some of the best animal sources of iron include red meat, eggs, and shellfish such as oysters and mussels. Some of the top plant-based sources of iron include spinach, lentils, chickpeas, and...
On average, a large egg contains around 0.7 milligrams of iron. This may not sound like a significant amount, but considering the recommended daily intake of iron for adults is 18 milligrams for males and 8 milligrams for females, eggs do contribute to our iron needs.
A medium-sized egg has around 0.77 mg of iron . Eggs are also rich in lutein, a carotenoid important for eye health, as well as B vitamins ( 28 ). To boost your iron consumption, add chopped spinach or basil to an omelet or scrambled eggs.
Eggs have 0.9 mg of iron, or 4% of suggested daily value, which increases energy and boosts your immune system. Egg yolks are a concentrated source of essential vitamins and minerals, including choline -- a nutrient that helps with brain development.
There are 2 types of iron found in foods: Heme iron is found in meat, fish and poultry, and is easily absorbed by your body. Non-heme iron is found in eggs and plant-based foods such as beans, lentils, nuts and seeds, whole grains and some vegetables. It is also found in foods with added iron.
One large egg contains about 0.6 milligrams of iron, mainly in the yolk, to modestly help meet daily needs. Pairing eggs with vitamin C maximizes absorption.
Eggs contain both heme and non-heme iron, primarily found in the yolk. One serving of eggs provides 1.7mg of iron, which is 14% of the Recommended Dietary Intake (RDI) for adults. Iron is essential for carrying oxygen, storing oxygen in muscles, immunity, growth, energy production, and mental health.