10 Super foods high in Iron

Your body constantly pumps iron through the bloodstream throughout the day. Iron is required for the production of hemoglobin, a component of red blood cells that functions as a transporter for oxygen and carbon dioxide. It takes oxygen from the lungs, transports it through the circulation, and then deposits it in tissues like the skin and muscles. Then it collects carbon dioxide and transports it back to the lungs to be expelled. People with iron deficiency need to take foods high in iron.

Iron Deficiency

Iron deficiency occurs when the body does not absorb the required quantity of iron. Symptoms emerge only when iron shortage has advanced to iron deficiency anemia, a disease in which the body’s iron reserves are depleted to the point that normal red blood cells cannot be produced in sufficient quantity to transport oxygen effectively. Iron insufficiency is one of the most prevalent dietary deficiencies and it is high time that people need to take foods high in iron.

Symptoms of iron deficiency include:

  • Fatigue
  • Glossitis (inflamed tongue)
  • Weakness
  • Dizziness
  • Headache
  • Pale skin and fingernails

High-Risk Populations

Following are the populations that are more susceptible to iron deficiency.

Pregnant Women

Increased blood volume necessitates the use of more iron to transport oxygen to the fetus and developing reproductive organs. Before using an iron supplement, see your physician or registered dietitian nutritionist.

Children in their early years

Iron is stored in sufficient quantities in infants during the first six months of life. Their iron requirements raise after six months. Iron-fortified baby formula and breast milk may provide the iron that is not obtained from solid foods. Cow’s milk is an iron-deficient food. When youngsters consume an excessive amount of milk, they drown out other nutrients and may develop “milk anemia.” The American Academy of Pediatrics advises avoiding cow’s milk until one year of age, and thereafter limiting consumption to no more than four cups per day.

Adolescent Females

Adolescent girls are in danger due to their often irregular or limited diets, coupled with fast development.

Women of Childbearing Age

Females who have abnormally heavy menstrual cycles are at risk of developing iron deficiency.

How not to have iron deficiency?

Consume a balanced, nutritious diet rich in iron-rich foods to avoid deficiency. Combine vegetarian iron and vitamin C sources in the same meal. For instance, a salad of bell peppers and beans, spinach dressed with lemon juice, or fortified cereals and berries.

If therapy for iron deficiency is necessary, a healthcare professional will decide the appropriate course of action, which may include dietary modifications or supplementation.

10 Foods that are Rich in Iron

Here is a list of the foods high in iron:


Spinach has a plethora of health advantages yet has relatively few calories.

Approximately 3.5 oz (100 g) of raw spinach contains 2.7 mg of iron or 15percent of the daily value.

Although the body absorbs non-heme iron poorly, spinach is a good source of vitamin C, which helps in enhancing iron absorption considerably.

Spinach is also high in antioxidants known as carotenoids, which may help lower your risk of cancer, inflammation, and illness of the eyes.

Eating spinach as well as other leafy greens alongside fat aids in the absorption of carotenoids, so be sure to pair your spinach with a healthy fat like olive oil.


Shellfish are both delicious and healthy. Iron is found in all shellfishes, but oysters, mussels, and clams are especially rich sources.

For example, a 3.5-ounce (100-gram) meal of clams may provide up to 3 mg of iron (or 17% of the daily value).

However, the iron concentration in clams varies considerably, and some varieties may have much less.

Iron in shellfish is heme iron, which is readily absorbed by your body compared to the non-heme iron in plants.

Additionally, a 3.5-ounce serving of clams has 26 grams of protein, 24 percent of the daily value for vitamin C, and 4,125 percent of the daily value for vitamin B12.

Indeed, all shellfish are nutrient-dense and have been proven to raise the HDL cholesterol level in the blood.

While there are genuine worries about mercury and other poisons found in some kinds of shellfish and fish, the benefits of seafood consumption much exceed the dangers.

Organ Meats

Organ meats are very nutrient-dense. Iron-rich organs include the heart, brain, kidneys, and liver. A 3.5-ounce (100-gram) portion of beef liver, for example, provides 6.5 milligrams of iron, or 36% of the daily value.

Additionally, organ meats are rich in protein and contain significant amounts of selenium, copper, and B vitamins.

The liver is very rich in vitamin A, giving 1,049 percent of the daily value (DV) per 3.5-ounce meal.

Additionally, organ meats are a good source of choline, a critical vitamin for brain and liver function that many individuals lack.


While animal products are considered to be rich in iron, this does not imply that plant-based staples cannot assist you in meeting your objective. According to the USDA, chickpeas, a kind of legume, contain 3.7 mg of iron per cup, making them a good source. Additionally, they provide lean, plant-based protein – 14.6 g per cup, to be precise.

Chickpeas, also known as garbanzo beans, are an excellent complement to salads and pasta meals, and they may also be used to create an unusual salsa. If you’re not a fan of the texture, use purée chickpeas to make homemade hummus that’s high in iron. Adding lemon juice to your hummus boosts the vitamin C content and aids your body in absorbing the non-heme iron found in the legumes, as the Mayo Clinic notes that when you consume an iron-rich meal with a vitamin C-rich item, your body’s capacity to absorb the iron is enhanced.

Pumpkin Seeds

Do not overlook these crunchy seeds that begin to appear around Halloween. According to the USDA, a 1-ounce portion of raw pumpkin seeds without shells contains 2.7 mg of iron, making them an excellent source of iron for several recipes. Combine the seeds with homemade trail mix, bread, or muffin recipes, or serve as a crunchy topping for yogurt, cereal, or salads. Alternatively, you may eat them alone as a fast and nutritious snack – 1 ounce has 7 grams of protein. Win-win!


A popular accompaniment to sushi, a cup of these raw green soybeans provides about 9 mg of iron, making them a great source of the mineral. Not to mention, they’re an excellent source of minerals like copper, which the NIH reports help keep blood vessels and the immune system healthy. A cup of soybeans is also a great supply of copper, manganese, and fiber, as well as a source of plant-based protein.

Largeman-Roth suggests using soybeans in stir-fries or preparing an edamame dip. Soybeans are also a delicious complement to pasta recipes, or you can just eat them plain, steamed, and dusted with sea salt.

Sesame seeds

Sesame seeds have a delicious nutty flavor and are a good source of iron,” Largeman-Roth explains. Iron is present in the seeds — 1.31 milligrams per tablespoon, according to the USDA — and the seeds also include a variety of other important minerals, such as copper. Not to mention that they are a good source of phosphorus, vitamin E, and zinc.

Sprinkle seeds over salads for a simple way to include them into your diet: Each tablespoon adds more than a milligram of iron to your daily intake – and when you’re aiming for 18 mg per day, every little matter!


Lentils are another legume that deserves a note in the iron area. Cooked lentils are a good supply of the mineral, with about 6.59 mg per cup, according to the USDA. Additionally, they contain 15.6 g of fiber per cup, making them a good source. According to the Harvard T.H. Chan School of Public Health, fiber may help reduce cholesterol and regulate blood sugar levels. Lentils are also a very adaptable component in the kitchen, complementing anything from soups and salads to burgers and chili.


Turkey meat is a nutritious and tasty meal. It’s also an excellent source of iron, particularly dark turkey meat.

A 3.5-ounce (100-gram) piece of dark turkey flesh provides 1.4 mg of iron, which is 8 percent of the DV. In contrast, the same quantity of white turkey meat has just 0.7 mg.

Dark turkey meat also contains an astounding 28 grams of protein per serving and numerous minerals and B vitamins, including 32 percent of the DV for zinc and 57 percent of the DV for selenium.

Eating high-protein meals like turkey may help weight reduction since protein makes you energized and boosts your metabolic rate.

High protein consumption also helps in the prevention of muscle loss that happens with weight reduction and the aging process.


Fish is a very healthy foodstuff, and some kinds like tuna are especially rich in iron.

In reality, a 3-ounce (85-gram) portion of canned tuna provides around 1.4 milligrams of iron, which is about 8 percent of the DV.

Fish is also packed with omega-3 fatty acids. These are a kind of heart-healthy fat linked with a variety of health advantages.

In particular, omega-3 fatty acids have been proven to improve brain health, optimize immunological function, and assist in healthy development and growth.

Fish also provides many other important elements, including vitamin B12, seleniacin, and niacin.

Besides tuna, sardines, mackerel, and haddock are a few additional examples of iron-rich seafood that you may also include in your diet.

Avoid these foods

Iron absorption may be affected by the following foods:

  • coffee and tea
  • lactose and some dairy products
  • Tannin-containing foods include grapes, maize, and sorghum.
  • Phytate- or phytic-acid-containing foods, such as brown rice and whole-grain wheat products
  • Oxalic acid-containing foods include peanuts, parsley, and chocolate.

Suggestions for increasing the amount of iron in your diet

While including iron-rich items in your diet may help increase blood iron levels, the majority of individuals with iron deficiency need supplementary iron to maintain a good iron status.

Certain individuals may not absorb iron effectively and may need IV iron therapy. A person’s doctor will advise on the best course of action based on their unique circumstances. However, the following methods may help an individual optimize his or her iron intake:

  • Avoid consuming tea or coffee with your meals.
  • Avoid combining calcium-rich meals with iron-rich ones.
  • Consume iron-rich meals in conjunction with vitamin C-rich foods.
  • Utilize a cast-iron skillet while cooking
  • Cook meals for a shorter amount of time.
  • If a person’s iron levels remain low after dietary changes, they should see a doctor or dietician, who may prescribe a supplement.

Healthcare experts often prescribe ferrous salts such as ferrous fumarate, ferrous gluconate, or ferrous sulfate as a supplement. The recommended dose of iron varies. According to an individual’s requirements, their doctor will decide the most efficient type and dosage of iron.

To Conclude

Iron is a critical mineral that must be eaten regularly since the body cannot synthesize it. However, it should be noted that certain individuals need a reduction in their consumption of red meat and meals rich in heme iron.

The majority of individuals are capable of readily regulating the number of nutrients they receive from meals. Individuals who suffer from iron deficiency anemia may benefit from supplementing their diets with iron. The meals and methods mentioned before may assist an individual in managing the illness.

Consuming certain dark, leafy green vegetables, meat, fish, beans, nuts, and seeds may assist an individual in increasing their iron consumption. Additionally, it may be prudent to prepare meals in a cast-iron pan and to cook them for shorter periods when feasible. Iron supplements may help those who do not get enough iron via their meals. It is critical to properly follow dosing recommendations.

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