What are the best iron-rich foods? How important is dietary iron? Get all the answers in this in-depth guide that covers the top iron-rich foods and the role of iron in your health.

The Importance of Dietary Iron: Understanding Its Role in Your Health

Iron is a crucial mineral that plays a vital role in our overall health and well-being. It is an essential component of hemoglobin, the protein found in red blood cells that is responsible for transporting oxygen throughout the body. Without sufficient iron, the body cannot produce enough hemoglobin, leading to a condition known as iron-deficiency anemia, which can cause fatigue, weakness, and other health issues.

Adequate iron intake is particularly important for certain populations, such as menstruating women, pregnant women, and vegetarians/vegans, who have higher iron requirements. Insufficient iron intake can lead to a range of health problems, including impaired cognitive function, reduced immune function, and an increased risk of developing certain chronic diseases.

Top 7 Iron-Rich Foods to Boost Your Intake

1. Black Beans

Black beans are a protein and antioxidant-packed, sustainable, and nutrient-rich food. One cup of cooked black beans contains 3.61 mg of iron, which is 45 percent of the 8 mg men should get daily. Black beans are an excellent option for vegetarians, as they provide a source of non-heme iron, which is not as readily absorbed as heme iron from animal sources. Black beans are also a good source of soluble fiber, which may be helpful for weight loss by providing satisfaction and decreasing hunger.

2. Spinach

Spinach is an iron-rich powerhouse, with one cup of cooked spinach providing six grams of iron, an excellent amount. Spinach can be easily incorporated into a variety of dishes, such as omelets, protein bowls, or sautéed with a bit of olive oil, salt, pepper, and turmeric for a simple side dish.

3. Blackstrap Molasses

Blackstrap molasses is a surprisingly nutrient-rich sweetener, boasting four grams of iron per tablespoon, an excellent amount. This overlooked ingredient can be used to make baked beans or drizzled over pancakes, providing a delicious way to boost your iron intake.

4. Turkey Breast

Turkey breast is a good source of heme iron, the type of iron that is more easily absorbed by the body. A 3.5-ounce serving of turkey breast provides 1.4 mg of iron. In addition to its iron content, turkey breast is a lean protein source that is low in calories and high in protein, making it a great choice for a balanced, nutrient-rich diet.

5. Pumpkin Seeds

Also known as pepitas, pumpkin seeds are a great source of iron, providing 2.5 mg of iron per ounce, which is about a third of the daily iron requirement for men. Pumpkin seeds are also an excellent source of magnesium, which helps the muscles to relax. Incorporating pumpkin seeds into your diet has been linked to a reduced risk of various types of cancer.

6. Dried Apricots

Dried apricots are the fruit highest in iron, with a half-cup providing four milligrams of iron, or one-half of a man’s daily needs. Dried apricots are also packed with flavonoid antioxidants that help to neutralize free radicals and protect against diseases such as diabetes and heart disease.

7. Tofu

Tofu is a great source of plant-based iron, with a half-cup serving providing three grams of iron, a good amount. Tofu is also a good source of protein and fiber, which can help keep you feeling full and satisfied. Tofu can be prepared in a variety of ways, such as baking it in the oven to make it crispy or blending it into smoothies for an extra protein boost.

Incorporating Iron-Rich Foods into Your Diet

To ensure you’re getting enough dietary iron, it’s important to incorporate a variety of iron-rich foods into your meals and snacks. Some tips for boosting your iron intake include:

• Add spinach, black beans, or pumpkin seeds to your salads, soups, and stir-fries.
• Use blackstrap molasses in baked goods, sauces, and marinades.
• Snack on dried apricots or pumpkin seeds throughout the day.
• Opt for turkey breast over deli meats, which may be higher in sodium and preservatives.
• Experiment with tofu by baking it, blending it into smoothies, or incorporating it into stir-fries and other dishes.

Remember, the type of iron (heme vs. non-heme) and the presence of other nutrients in the food can affect the body’s absorption of iron. For optimal iron absorption, it’s important to pair iron-rich foods with sources of vitamin C, which can enhance iron absorption.

The Bottom Line: Prioritize Iron-Rich Foods for Optimal Health

Incorporating a variety of iron-rich foods into your diet is crucial for maintaining optimal health and preventing iron deficiency. By focusing on foods like black beans, spinach, blackstrap molasses, turkey breast, pumpkin seeds, dried apricots, and tofu, you can ensure you’re getting the iron your body needs to function at its best. Remember to pair these iron-rich foods with vitamin C-rich foods for maximum absorption, and don’t hesitate to consult with a healthcare professional if you have any concerns about your iron status.

The Best Iron-Rich Foods, Plus Why Dietary Iron Is So Important

1

Black Beans

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“Black beans are protein and antioxidant-packed, sustainable, and nutrient powerhouses. One cup of cooked black beans contains 3.61 mg of iron (45 percent of the 8 mg men should get daily), 1.5 times as much iron as three ounces of flank steak,” said Tammy Lakatos Shames, R.D.N., and Lyssie Lakatos, R.D.N., The Nutrition Twins.

Black beans are a great option for vegetarians because vegetarians need double the iron compared to meat eaters. That’s because plant protein is not as readily absorbed as animal sources. “Black beans are a good source of soluble fiber which may be particularly helpful for weight loss because it provides satisfaction and decreases hunger and subsequent food intake,” they add.

You might find Gorin’s chart on plant-based sources of iron helpful.

2

Spinach

Yulia Gusterina

“Per cup of cooked spinach, you get six grams of iron, an excellent amount,” says Gorin. She’s a fan of adding spinach to omelets, protein bowls, or served as a side cooked with raisins. For another easy side dish idea sauté spinach in olive oil with salt, pepper, and a little bit of turmeric. It’s a also primary ingredient in saag (pictured).

3

Blackstrap Molasses

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It’s time to acquaint yourself with this oft overlooked sweetener. “Molasses is a surprisingly nutrient-rich sweetener, boasting four grams of iron per tablespoon, an excellent amount,” says Gorin. “You can use molasses to make baked beans or even to drizzle over pancakes.”

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4

Turkey Breast

Diana Miller

The Nutrition Twins note that turkey breast is a good source of heme iron, the iron that is more easily absorbed than plant (non-heme) iron, providing 1.4 mg in 3-1/2 ounces of turkey.

Beyond its iron content, “in just 161 calories, it provides a whopping 30 grams of protein, and when consumed as part of a vegetable-rich diet is linked with a decreased risk of developing obesity, diabetes and heart disease and seems to be moderately protective against cancer. ” They recommend opting for fresh-sliced versus deli meat whenever possible to avoid unnecessary sodium, additives, and preservatives.

5

Pumpkin Seeds

BURCU ATALAY TANKUT

Also known as pepitas, pumpkin seeds are well worth incorporating into your diet. “Pumpkin seeds are a good source of iron with just an ounce providing 2.5 mg of iron, which is about a third of the daily iron requirement for men. They’re one of the best sources of magnesium, which helps the muscles to relax and that many people don’t get enough of,” say The Nutrition Twins. “People who include ample pumpkin seeds in their diet have been found to have a reduced risk of stomach, breast, prostate, colon and lung cancer.” Not sure how to use them? The Nutrition Twins advise getting creative with pumpkin seeds by adding them to smoothies, granola, salads, yogurt, soups, pastas, hummus, and guacamole.

6

Dried Apricots

Carlo A

As long as there’s no added sugar, dried apricots are a great choice to add more iron into your diet. “Dried apricots are the fruit that is highest in iron with ½ cup of them providing four milligrams of iron, one-half of a man’s daily needs,” say The Nutrition Twins. “They’re packed with flavonoid antioxidants that help to neutralize free radicals so they protect against diseases including diabetes and heart disease.” Top salads, cereal, rice, and bagels with apricots or enjoy them as a snack.

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7

Tofu

Carlo A

“Per a half-cup serving, you get three grams of iron, a good amount,” says Gorin. “Plus, you get protein and fiber, which help to keep you fuller for longer.” Gorin loves to bake tofu in the oven to get it nice and crispy. Another great use for tofu? Slipping some silken tofu into your favorite smoothie recipe for an extra protein punch and a creamy texture. And no, you don’t need to worry about eating soy-based foods. Here’s why we love tofu, the “king of protein.”

Perri O. Blumberg

Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

12 Healthy Foods That Are High in Iron

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Iron is an essential nutrient, meaning you must get it from food. Luckily, there are plenty of good foods with iron to help you meet your daily needs.

Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells (1).

The Daily Value (DV) for iron is 18 mg. A deficiency can occur if your intake is too low to replace the amount you lose daily (2).

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Here are 12 healthy foods that are high in iron.

Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.

For instance, a 3. 5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV (3).

However, the iron content of clams is highly variable, and some types may contain much lower amounts (4).

The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.

In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood (5).

Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks (6).

SUMMARY

A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.

Spinach provides many health benefits but very few calories.

About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV (7).

Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption (8).

Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease (9, 10, 11, 12).

Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach (13).

SUMMARY

Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

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Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.

For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV (14).

Organ meats are also high in protein and rich in B vitamins, copper, and selenium.

Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.

What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of (15).

SUMMARY

Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.

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Legumes are loaded with nutrients.

Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.

They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV (16).

Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.

In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 milligrams of iron, or 10% of the DV (80).

Legumes are also a good source of folate, magnesium, and potassium.

What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome (17, 18, 19, 20).

Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake (21).

In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss (22).

To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

SUMMARY

One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.

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Red meat is satisfying and nutritious.

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (23).

Meat is also rich in protein, zinc, selenium, and several B vitamins (24).

Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis (25).

In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements (26).

SUMMARY

One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.

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Pumpkin seeds are a tasty, portable snack.

A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (27).

In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which many people are low in (28).

A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression (29, 30, 31).

SUMMARY

Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.

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Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV (32).

Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.

Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.

In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress (33, 34).

SUMMARY

Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.

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Turkey meat is a healthy and delicious food. It’s also a good source of iron, especially dark turkey meat.

A 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, which is 8% of the DV (35).

In comparison, the same amount of white turkey meat contains only 0.7 mg (36).

Dark turkey meat also packs an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium.

Consuming high protein foods like turkey may aid weight loss, as protein makes you feel full and increases your metabolic rate after a meal (37, 38, 39).

High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process (40, 41).

SUMMARY

Turkey provides 13% of the DV for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss

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Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV (42).

What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better (8, 43).

The same serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.

Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer (44, 45, 46, 47).

SUMMARY

One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.

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Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries.

A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV (48).

Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.

Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms (49, 50).

SUMMARY

Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.

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Dark chocolate is incredibly delicious and nutritious.

A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (51).

This small serving also packs 56% and 15% of the DVs for copper and magnesium, respectively.

In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut (52).

A study found that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries (53).

Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes (54, 55, 56).

However, not all chocolate is created equal. It’s believed that compounds called flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate (57).

Therefore, it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.

SUMMARY

A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health.

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Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron.

In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV (74).

Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.

n particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development (75).

Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 (76).

Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet (77, 78, 79).

SUMMARY

A serving of canned tuna can provide about 8% of the DV for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.

Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.

Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.

However, most people are easily able to regulate the amount they absorb from food.

Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron.

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What are the benefits of black beans? | PHARMACY

It is known that of all representatives of the legume family, black bean vegetable protein is closest in composition to animal protein. Black beans or black beans are a very popular ingredient in Asian cooking. This vegetable is especially common in Japan.

Like other legumes, including peanuts, soybeans, peas and lentils, black beans are valued for their high protein and fiber content. They also contain a number of other essential vitamins and minerals that have a positive effect on human health.

A half serving of boiled black beans has about 312 calories, 8g protein and fiber, 0.5g fat, 20g carbs, and no cholesterol.

In addition, the same amount contains 10% of the daily requirement of iron, 14% thiamine, 32% folic acid, 15% magnesium, 12% phosphorus, 9% potassium, 6% zinc, 9% copper and 19% manganese.

Black beans are also rich in various phytonutrients such as saponins, anthocyanins, kaempferol and quercetin. It should be noted that all of these substances have antioxidant properties.

Due to the content of iron, phosphorus, calcium, magnesium, manganese, copper and zinc in black beans, this product helps maintain the strength of the human musculoskeletal system.

Small amounts of table salt are known to be important in lowering blood pressure. The use of black beans, which contain almost no sodium, but are rich in potassium, calcium and magnesium, can have a positive effect on the state of the cardiovascular system, in particular, normalize blood pressure.

Several studies have shown that a diet rich in fiber in type 1 diabetic patients helps to normalize blood glucose levels, and in type 2 diabetic patients, it not only normalizes blood glucose levels, but also improves lipid metabolism and insulin production. It is worth noting that 1 serving of cooked black beans contains about 15 g of fiber.

Recall that according to the recommendations of nutritionists, the daily intake of fiber for women is 21-25 g, for men – 30-38 g.

Scientists claim that due to the content of a complex of nutrients such as fiber, potassium, folic acid, vitamin B ₆ and phytonutrients in combination with the absence of cholesterol, eating black beans not only helps to normalize blood cholesterol levels, but also reduces the risk of developing cardiovascular diseases.

Quercetin and the saponins found in black beans also contribute to cardioprotection, as quercetin reduces the risk of atherosclerosis by protecting blood vessels from LDL damage. Scientists claim that saponins help lower blood lipid and cholesterol levels, which prevents damage to the heart and blood vessels.

Due to their fiber content, black beans help prevent constipation and normalize the digestive tract.

Recall that dietary fiber plays an important role in the process of controlling body weight. High-fiber foods can speed up satiety and reduce appetite, thus controlling overall calorie intake.

Nutritionists recommend eating black beans all year round. This product can be found in many grocery stores raw, dried, or canned.

Specialists draw attention to the peculiarity of using canned beans – to reduce the salt content in the food product, it is necessary to drain the liquid from the jar and, if necessary, rinse the beans. It is worth noting that soaking dried beans (no more than 12 hours) reduces the amount of time it takes to cook them and also helps eliminate oligosaccharides that can cause gastrointestinal upset.

Nutritionists recommend adding black beans to soups, salads with vegetables and cheese, and as a topping for pastries.

Based on materials from http://www.medicalnewstoday.com

Why black beans are useful for women – Dietology.pro
All lovers of proper and dietary nutrition should pay attention to this product. This variety is softer than white. Its taste is extraordinary. The thing is that it is a little sweet and has a slightly smoky taste. It is used as a side dish for meat, vegetables and fish. In addition to taste, the product is valued for its composition. We will tell you more about the properties of the product and its beneficial properties for the female body.

Chemical composition and useful properties

Black beans contain many beneficial trace elements. These are zinc, selenium, potassium, calcium, iron, phosphorus. It also contains vitamins PP, K, E, group B, flavonoids.

Thanks to this composition, the product has a number of useful properties:

• Strengthens blood vessels;
• Removes kidney stones;
• Maintains healthy nails, hair;
• Cleanses the body of toxins, toxins and cholesterol;
• Normalizes the work of the heart;
• Strengthens bones and muscles;
• Reduces swelling;
• Reduces the chance of blood clots;
• Improves brain function;
• Beneficial effect on the condition of the skin, preventing premature aging.

Black beans during pregnancy and breastfeeding

During pregnancy, the use of legumes will positively affect the condition of hair, nails, bones, replenish iron and vitamins in the body. But the product should only be in small quantities. Overeating can cause indigestion and constipation.

When breastfeeding, it should also be introduced into the diet with caution due to a possible allergic reaction in the child and stool disorders.

Possible harm

Black beans are not recommended for gastritis and ulcers, especially in the acute stage. Also contraindications are gout, flatulence and colitis.

It should be used with caution in the presence of food allergies and in old age.

Also, before cooking, it must be thoroughly washed, as the composition contains a small amount of salts of heavy metals. They can harm the body.

Recipes with black beans

Hummus

It is a great appetizer and addition to any meal. It is spread on bread or pita bread with a thin layer.

For cooking you will need:

• 1.5 cups boiled black beans;
• 1-2 garlic cloves;
• small onion;
• ½ tsp each chili pepper, cumin, paprika and turmeric;
• half a lemon.

Place all ingredients except lemon into a blender and blend. Then add lemon juice and 3 tbsp. l. water. Mix everything thoroughly. Store in a closed jar in a cool place.

Beans with smoked ribs

You will need:

• 200 g black beans;
• 200-300 g smoked ribs;
• 2 bulbs;
• 1 bell pepper;
• 2-3 tomatoes;
• greens;
• garlic clove.

Soak the beans for at least 4 hours before cooking. Cut the ribs into pieces. After the beans are infused, drain the water, add the ribs and a liter of water.

Pepper and onion peel, wrap in foil. Bake in the oven for half an hour.

Finely chop the second onion, fry in oil, add a clove of garlic, tomatoes.