5. Dark chocolate
Iron level: One ounce of dark chocolate comes with 3.3 mgs of iron. This amount delivers 19 % of the Daily Value.
Other benefits: Dark chocolate is made from cacao beans which yield an impressive nutritional profile containing fiber, iron, magnesium manganese and copper. Together these offer antioxidant benefits including improved heart health, better cognitive function and lowered blood pressure and sugar levels.
Things to know: Not all chocolate is created equal. In fact, the commercially prepared, sweetened varieties take away all the potential health benefits that dark chocolate otherwise has to offer. So stick with chocolate that contains between 70- 99% pure cocoa or cocoa solids and has a much richer flavor than milk chocolate.