Feeling fatigued and run-down? You may be facing an all-too-common issue – iron deficiency. Fortunately, the solution could be as close as your nearest seafood counter. Certain ocean-dwelling delicacies are true champions when it comes to this essential mineral. Dive in and discover the top seafood picks that can help you vanquish iron deficiency for good.
Oysters
When it comes to iron-rich seafood, oysters reign supreme. Just 3 ounces of these briny bivalves pack a staggering 5-8 milligrams of iron – that’s over 25% of the recommended daily intake! Oysters owe their impressive iron content to their marine environment, which is rich in the mineral. Whether you enjoy them raw, roasted, or in a stew, oysters are a surefire way to supercharge your iron levels.
Mussels
Don’t let their small size fool you – mussels are nutritional powerhouses. A 3-ounce serving of cooked mussels contains around 3-4 milligrams of iron. Like oysters, mussels thrive in iron-rich ocean waters, allowing them to accumulate and concentrate this essential mineral. Steam, sauté, or simmer mussels for a delectable iron-boosting meal.
Clams
Clams are another shellfish superstar when it comes to iron. A 3-ounce serving of cooked clams packs 4-5 milligrams of this vital nutrient. The key to clams’ iron abundance lies in their ability to filter iron-rich ocean water as they feed. Enjoy clams in chowders, pasta dishes, or simply steamed with a squeeze of lemon.
Sardines
Canned sardines are a convenient and surprisingly iron-rich seafood option. Just 3 ounces of these tiny, oily fish provide around 2-3 milligrams of iron. Sardines’ iron levels are bolstered by their consumption of iron-rich plankton and algae. Opt for sardines packed in water or olive oil for maximum nutritional benefits.
Tuna
Both canned tuna and fresh tuna are good sources of iron, with around 1-2 milligrams per 3-ounce serving. Tuna’s iron content can be attributed to its status as a predatory fish that consumes iron-rich smaller fish and organisms. Reel in the iron-rich rewards of tuna by incorporating it into salads, sandwiches, and more.
Shrimp
While not the highest in iron, shrimp still contributes a moderate amount of this essential mineral, with around 1-2 milligrams per 3-ounce serving. Shrimp’s iron levels come from the pigments and minerals present in their marine environment. Enjoy shrimp as part of a balanced, iron-rich diet.
When aiming to increase your iron intake through seafood, focus on shellfish like oysters, mussels, and clams. These briny beauties pack the biggest iron punch. Pair your iron-rich seafood with vitamin C-rich foods like citrus fruits or bell peppers to maximize iron absorption. Dive into these oceanic powerhouses and wave goodbye to iron deficiency for good!
Seafood Society is dedicated to offering top-notch seafood of superior quality. Our outstanding reputation is a result of our commitment to delivering the freshest seafood in the quickest possible time, while ensuring complete traceability from the moment it is sourced from the boat until it reaches your plate.
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