Iron Rich Foods (Rich Source of Iron)


Read this article to know about the iron rich foods. Deficiency of iron is the most common form of nutritional deficiency, especially among pregnant women and children. If you are not getting enough iron then you are more susceptible to infections and illness. It can also cause premature delivery in pregnant women. Iron deficiency anemia is the most common form of anemia. When the number of red blood cells is reduced then it causes anemia which is due to too little iron. Without sufficient iron, your body can not produce enough hemoglobin, a substance found in red blood cells that make it possible to carry oxygen to the body’s tissues. Due to this, you will feel tired, weak and irritable.

When you eat iron rich foods, iron is absorbed into your body through the upper part of small intestine. There are 2 forms of iron dietary including heme and nonheme. Heme iron is derived from hemoglobin and it is found in animal foods such as fish, red meats, and poultry. Nonheme iron is found in plant sources. Your body absorbs the more iron from heme sources.

iron rich foods

Best Iron Rich Foods (Rich Source of Iron):

Here is the list of foods which are high in iron.

1.) Liver

Organ meats like liver and giblets are the best sources of heme iron. Also, it is a great source of vitamins, protein and minerals. Beef liver is high in iron at 5mg per slice. Pork liver is a great option as it is slightly leaner and it is high in iron and vitamin C levels. Make sure that liver should be eaten in limit because it is high in cholesterol. Pregnant women should limit their liver intake because the high vitamin A levels in the liver will affect the birth. If you cannot eat liver then you can have other animal proteins like red meat and egg yolks which are high in iron.

2.) Brussels Sprouts

Brussels sprouts are a great source of vitamins, antioxidants, fiber and folate. It is also a great source of iron and helps to prevent fatigue and other symptoms of iron deficiency. If you use steaming method to cook brussels sprouts then it will add special cholesterol-lowering benefits. It also helps in proper digestion.

3.) Raisins

Like other dry fruits, raisins contain a large amount of iron. It is very easy to include raisins in your yogurt, cereal, salads or oatmeal which is a part of a balanced diet. To get more nutrients, combine raisins with other healthy foods that contain vitamin C. Your body will absorb the iron easily which is found in raisins.

4.) Lentils

Lentils are one of the best iron rich foods that you can include in your diet. The colorful legumes are packed with nutrients and vitamins such as protein, iron, and essential amino acids. It is also easy to cook and very effective when used with other meals. Lentils are used in Indian and Middle Eastern dishes, but they can spice up your stews, pasta, soups and more. Lentils lower your cholesterol helps in weight loss, increase energy and maintain your digestive system.

5.) Fortified Cereals

Start your day with fortified cereal. Include plain oatmeal in your breakfast that provides about 2 mg per cup. You can also include multigrain cheerios, cornflakes and a variety of other cereals that you don’t need to cook. 1 cup of cereal has about 18mg of iron that a woman requires in a day. Include hot cereals such as brown rice and instant oatmeal.

6.) Pumpkin Seeds

Having pumpkin seeds are a good way to obtain the nutrients such as vitamins, fiber mineral, and other essential nutrients. It is also rich in iron which prevents you from anemia. Pumpkin seeds are rich in calories and it helps to lower bad LDL cholesterol and increases good HDL cholesterol in the blood.

7.) Potatoes

Potatoes are one of the most versatile iron rich foods for vegetarians. Potatoes are also a great source of vitamin C which is easier for your body to absorb the iron. Potatoes work great with other iron-rich foods for a healthy meal. It helps to prevent cell damage, heart disease, helps in digestion and blood pressure. You should include at least 1 medium size potato in your meal as it contains 278 calories and 3.2 milligrams of iron.

8.) Black Eyed Peas

Black-eyed peas are one of the best iron rich foods. 1 single cup of black-eyed peas can give a quarter of your daily iron intake. It also provides other health benefits. It contains a good amount of vitamin C which is enough to make easier for your body to absorb the iron. Black eyed peas helps to prevent type 2 diabetes and keep your blood sugar balanced. 1 cup of boiled black eyed peas gives 4.3 milligrams of iron and 220 calories.

9.) Whole Wheat Bread

When you buy bread then buy unprocessed whole wheat over refined wheat bread. Whole wheat bread is a great source of protein, iron, fiber and vitamins B. White bread helps to manage hunger for the longer time and keep your blood sugar in check. A slice of 100% whole wheat bread helps to you to feel fuller for longer and provide you an energy boost that lasts for several hours. It also reduces the risk of heart problems, obesity, Type 2 diabetes, and cancer. 1 slice of whole wheat bread gives 0.7 milligrams of iron and 69 calories.

10.) Dark Chocolate

As you know, dark chocolate is good for your heart. Dark chocolate is loaded with iron. A 100 gram of dark chocolate contains about 35% of your daily intake. Enjoy it as it is a part of the balanced rich diet. Don’t eat it too much. Dark chocolate is powerful nutritious and it is a great source of antioxidants. It helps to improve blood flow and lower your blood pressure.  100 grams of dark chocolate contain 6. 3 milligrams of iron and 578 calories.

11.) Strawberries

Eating fresh strawberries is a good way to increase your daily iron intake. Strawberries are a great source of iron and vitamin C which helps your body to absorb more iron. Strawberries have many health benefits such as it helps to boost immunity, promote eye health, helps to fight cancer, keep wrinkles at bay and more.

12.) Cooked Spinach

Spinach is loaded with vitamins and nutrients. It is the best super food which is a great source of iron. Cooked spinach is best for you as it provide a great amount of iron and several health benefits. 1 cup of cooked spinach gives 6.4 milligrams of iron and 41 calories.


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