2. Red Meat: The Carnivore’s Choice for a Hearty Iron Boost
Red meat, including beef and lamb, is an outstanding source of heme iron, which is more easily absorbed by your body than non-heme iron found in plant-based foods. A 3-ounce serving of cooked beef contains about 2.7 mg of iron, while lamb provides around 1.4 mg.
Red meat is not only rich in iron but also offers an array of other essential nutrients, such as protein, zinc, and vitamin B12. Protein is crucial for building and maintaining muscle mass, while zinc supports a healthy immune system and promotes wound healing. Vitamin B12 plays a vital role in red blood cell formation and helps maintain a healthy nervous system.
When selecting red meat, it’s crucial to choose lean cuts to minimize saturated fat intake. Opt for grass-fed beef or pasture-raised lamb, as these options tend to have a healthier fat profile and provide higher levels of omega-3 fatty acids, which are known for their anti-inflammatory properties and benefits for heart health.
When preparing red meat, consider using healthy cooking methods, such as grilling, broiling, or roasting, to reduce the formation of harmful compounds that can form during high-temperature cooking. Additionally, pairing red meat with vegetables and whole grains can create a balanced, nutrient-dense meal that supports your overall health and iron intake. (2)
