Iron and zinc are essential for our well-being. Zinc, according to the Mayo Clinic, "plays a role in cell division and in the formation of protein." Iron helps to produce hemoglobin, a substance that enables our red blood cells to carry oxygen. You can get these essential nutrients two ways. One is by eating a variety of foods that contain naturally occurring versions. The other way is by eating foods that are fortified with these nutrients.
Whole-Grain Cereals
Whole grains are recommended sources of iron and zinc, states the Mayo Clinic. Whole grains include oats, barley, whole wheat, wheat germ and brown rice. You can cook the whole grains from scratch and add your own ingredients such as fruits and spices. Or, you can buy commercially produced cereals that are either fortified or contain natural amounts of iron and zinc.
Baby foods fall within the cereals category since there are so many cereal-based ones available in the marketplace, as cited by www.nutritiondata.com. Rice, oats and grain combinations are commonly found in mixtures involving a variety of fruits.
Red Meats
Red meats such as beef and lamb contain noticeable amounts of naturally occurring iron and zinc. Steaks, roasts and ground meats fall in this category. Both the lean cuts and fatty cuts of red meat contain iron and zinc.
The organ meats are especially rich in iron and zinc. Organ meats include the liver, kidney, spleen, heart and gizzards. On the average, according to www.nutritiondata.com, the organ meats contain larger amounts of both iron and zinc than the red meat portion of the animals. Processing, or cooking, the organ meats does not diminish their nutrient content.
Processed meats containing beef and lamb, either separately or combined, contain noticeable amounts these nutrients. Processed meats include kielbasa, liver sausages, pepperoni, salami, luncheon meats and deli products.
Seafood
According to www.nutritiondata.com, some shellfish contain both essential minerals. One notable shellfish is found in the mollusk family--the oyster. Oysters of all varieties either raw, canned or cooked, contain iron and zinc. The oysters can be wild or farm raised. Exotic seafood, such as beluga whale, is another food with iron and zinc in it, cites the USDA.
Legumes
Legumes, otherwise known as beans, are good sources of iron and zinc. Soy beans contain rich amounts of both nutrients. Products made from soybeans include tofu, soy milk, soy flour and soy protein concentrate. You can snack on whole soybeans or enjoy a variety of foods made from them. Other beans of interest include kidney beans, garbanzo beans, lentils, lima beans and adzuki beans cites the USDA.
Nuts and Seeds
If peanut butter is to your liking, you will be happy to know that it contains respectable amounts of iron and zinc. Peanuts are nutrient-rich sources of these essential minerals. There are both the fortified versions available and/or the plain versions of peanut butter. Cashews and pine nuts are other nuts that contain iron and zinc cites the USDA.
Sesame seeds, pumpkin seeds, flax seeds, sunflower seeds and any squash seeds contain amounts of iron and zinc. You can purchase flours such as flax flour and sesame flour. If the seeds are made into flour, it does not diminish their iron or zinc content.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Mayo Clinic
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