The Iron, a mineral, is essential for various bodily functions, such as the production of red blood cells, reports the US Office of Dietary Supplements. UU Meanwhile, the MedlinePlus website reports that dietary fiber contributes to digestion and can provide other benefits, such as reducing cholesterol. Some foods contain fiber and iron, and combine the positive effects of both nutrients.
Oatmeal products contain lots of soluble fiber. Instant oatmeal, which serves as a meal that is cooked and prepared quickly, also contains plenty of iron. The Office of US Dietary Supplements UU reports that a cup of hot oatmeal provides 10 mg of iron.
Raisins are not just a sweet, sticky snack; These dried and wrinkled grapes also contain fiber and iron. The Linus Pauling Institute of Oregon State University indicates that only 1, 5 ounces (42 g) of raisins contain 0.81 milligrams of iron.
Beans contain abundant fiber and protein, and are one of the main sources of iron, reports the University of Maryland Medical Center. The amount of iron in the beans varies according to the type of grain and how it is prepared. For example, the Office of US Dietary Supplements. UU notes that a cup of pinto beans provides 3.6 milligrams of iron.
Cashews provide fiber and protein stimulation for muscle building. A handful of 1 ounce (28 g) of these nuts also provides 1.89 milligrams of iron, according to the Linus Pauling Institute. They can be eaten alone or together with other foods, such as mixed nuts or granola.
Whole wheat bread
Instead of buying traditional, fluffy bread, choose whole wheat bread. One slice of bread provides fiber plus iron for a total of 0.9 milligrams, according to the US Office of Dietary Supplements. UU A slice of traditional bread enriched has similar amounts of iron, but without the fiber present in the whole variety.