14–17: Whole Grains
Research links whole grains to a variety of health benefits.
These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease.
However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.
For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.
Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”
Amaranth contains around 5.2 mg of iron per cup cooked, or 29% of the RDI.
Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.