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Iron is an essential mineral that plays an important role in many bodily functions. It helps to transport oxygen throughout the body, supports the immune system, and helps to create new red blood cells. Many people are deficient in iron, and it’s important to make sure we get enough of it in our diets. Chicken is a popular food choice, and many people are curious to know if it is high in iron. In this blog post, we will explore the iron content of chicken, as well as how it can fit into a healthy diet.
How Much Iron is in Chicken?
The amount of iron in chicken can vary depending on the type and amount of meat consumed. A 3-ounce serving of cooked chicken breast contains 0.7 milligrams of iron, while a 3-ounce serving of cooked dark meat chicken contains 1.1 milligrams of iron. This is roughly 10% of the recommended daily intake of iron for adults.
The type of chicken also plays a role in the iron content. Chicken wings, for example, have a higher iron content than chicken breasts. A 3-ounce serving of cooked chicken wings contains 1.4 milligrams of iron, which is nearly double the amount of iron found in a 3-ounce serving of cooked chicken breast.
Types of Iron in Chicken
The type of iron in chicken is called heme iron. This form of iron is found in animal proteins and is more easily absorbed by the body than non-heme iron, which is found in plant-based foods. Therefore, eating chicken is a great way to get more iron into your diet.
In addition to heme iron, chicken also contains small amounts of non-heme iron. This type of iron is not as easily absorbed by the body, but it can still contribute to your daily iron intake.
Health Benefits of Eating Chicken
In addition to providing iron, chicken is also a great source of other essential nutrients. It is high in protein, which helps to build and maintain muscle mass. It is also a good source of B vitamins, which are important for energy production and brain health. Chicken is also low in fat and calories, making it a great choice for those looking to maintain a healthy weight.
How to Make Sure You Get Enough Iron
In addition to eating chicken, there are other ways to make sure you get enough iron in your diet. Eating a variety of iron-rich foods is key. Plant-based foods such as legumes, nuts, and leafy greens are all good sources of iron. Eating foods that are high in vitamin C, such as oranges, tomatoes, and bell peppers, can also help to increase the absorption of iron.
Eating chicken is a great way to get more iron into your diet. A 3-ounce serving of cooked chicken breast contains 0.7 milligrams of iron, while a 3-ounce serving of cooked dark meat chicken contains 1.1 milligrams of iron. Chicken is also a great source of other essential nutrients such as protein and B vitamins. To make sure you get enough iron in your diet, it is important to eat a variety of iron-rich foods and foods that are high in vitamin C.