10 Healthy Foods That Are Great Sources of Iron

healthy food

Anemia brought on by iron deficiency might make us always fatigued. As well as dizziness, lightheadedness, poor focus, irritability, pale complexions, heart palpitations, brittle nails, and damaged hair, it can cause dizziness, lightheadedness, poor focus, irritability, and pallor. In our bodies, iron is found as a mineral. It can be found in hemoglobin (Hb) in red blood cells (RBCs) and myoglobin in muscles. Blood contains hemoglobin, which transports oxygen from our lungs to other parts of our bodies. Check out some of the best Iron rich foods for your everyday diet.


This is a common iron source, especially for vegetarians. Spinach includes 2.7 milligrams of iron and 28 mg of vitamin C per 100 grams. Vitamin C plays a crucial function in iron absorption in your body. Aside from iron and vitamin C, spinach is high in vitamins A, K and minerals such as magnesium and manganese. Spinach also includes antioxidants known as carotenoids, which reduce the risk of cancer and inflammation and protect your eyes from various ailments. Spinach lowers blood pressure in patients with hypertension.


Shellfish is both delicious and healthful. The iron content of shellfish is high in clams, oysters, and mussels, but especially in oysters, mussels, and clams. For instance, 3.5 ounces (100 grams) of clams may contain up to 3 milligrams of iron, which is 17% of the daily requirement (3Trusted Source). You can absorb heme iron more readily from shellfish than from plants, because shellfish contain heme iron.


Animal products are well-known iron sources, but that doesn’t mean plant-based mainstays can’t help you accomplish your target as well. According to the USDA, chickpeas, a kind of legume, contain 3.7 mg of iron per cup, making them a great source. They also provide lean, plant-based protein (14.6 g per cup).

Breakfast cereals

Breakfast cereals could be an excellent source of iron, but they must be chosen carefully. To get 100% of the daily iron requirement, you should choose a cereal that is fortified with iron. The best way to boost your iron consumption is not to start with sweet, bright cereals. Approximately 100% of a person’s daily iron requirements are found in a one-cup serving of fortified cereal.

Liver and Other Organs Meat

Iron is abundant in organ meats such as the liver, brain, kidneys, and heart. Iron is present in a 3.5-ounce (100-gram) portion of beef liver. Organ meats are high in protein and include many copper, B vitamins, and selenium. There is no better place to get choline than in organ meats (an essential nutrient for the brain and liver).


Do you get a need for chocolate around this time of the month? We all do, and one of the reasons is that during menstruation, the iron in the blood is also expelled from the body. Iron deficiency or anemia will result if enough iron is not consumed. We just provided you with another reason to enjoy chocolate guilt-free! However, there is a catch: dark chocolate contains 70% cocoa, and one ounce of chocolate provides 20% of your body’s requirements, which is not difficult to obtain. This iron-rich meal is also high in antioxidants, which means it will improve the texture and quality of your skin and hair, combat free radical damage, and keep your skin young.


Iron rich foods made from soybeans are called tofu. Tofu contains 5.4 milligrams of iron per 100 grams. Aside from being high in protein, tofu contains other minerals such as calcium, phosphorus, manganese, zinc, and magnesium.

White beans

White beans contain the most iron of any bean. Trusted Source contains 5.08 mg per cup. Canned white beans are also a good source of iron for persons who don’t have time to pick and soak raw beans, supplying 4 mgTrusted Source per half cup, or 22% of the DV. Salt is commonly used as a preservative in canned goods, so pay attention to the amount that is in each serving.


Your diet should contain lentils, which should be served at every meal. Half a cup of lentils daily can provide 20% of your body’s iron needs. As a superior protein source, lentils are highly advised for vegans and vegetarians.

Final Words

Your body cannot produce iron, so you must ingest it regularly. However, you should limit your consumption of heme iron-rich red meat. You must integrate vitamin C-rich foods into your diet if you do not consume meat or fish. Iron rich foods absorption is aided by vitamin C.

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