nine_sources_iron_Iron is an indispensable element for the functioning of the human body, since it is an essential component of the protein called hemoglobin, which is responsible for transporting oxygen to red blood cells. Therefore, if we don't get enough of this mineral, it is likely that we feel tired and dizzy, and even develop anemia.

Although iron requirements vary by gender and age, the Center for Disease Control and Prevention (CDC) recommends a dose of 8 mg per day for men and 18 mg per day for women who are not pregnant or breastfeeding.

Despite the existence of supplements that can supply us with this mineral, the best way to get your recommended dose of iron is through a healthy and varied diet. To do this, you'll find below a terrific list of the 10 best natural sources of this vital mineral.
 
1. Clams



Clams are one of the best sources of iron found in nature. In fact, an 85 gram portion of canned clams contains no less than 23.8 mg of iron. A great way to add more iron to your diet is using clams for sauces or incorporating them into your pasta or rice dishes.

3.  Cooked Oysters



The next time you go to a seafood restaurant, consider asking for a good portion of cooked oysters as your main course, as only 85 g of this delicious sea fruit can provide about 10.2 mg of iron. Although raw oysters are also packed with essential nutrients for our body, the cooked version is safer for regular consumption.

5. Dark Chocolate



If you are a chocolate lover, you now have another reason to be delighted with this dessert. In an 80g portion of dark chocolate, equivalent to a small bar, you'll find between 7 and 8 mg of iron. Don't forget to look for dark chocolate with a cocoa concentration higher than 60% and, as always, control the size of your portions.