Iron is an important mineral to include in a healthy balanced diet. It has many important functions in the body, but its most important role is in preventing anaemia.

Iron Rich Foods

Iron Rich Foods

Iron is a mineral in the human body. Iron is definitely an essential nutrient for growth and development and plays a vital role in transferring oxygen round the body. It constitutes a vital part of haemoglobin, the oxygen-carrying component of red blood cells. Haemoglobin accounts for transporting oxygen from the lungs towards the body’s tissues and carbon dioxide from the tissues to the lungs. The mineral also leads to energy production, muscle function, DNA synthesis and also the immune system.

If you lack iron, you may be more prone to develop anemia or neurological problems. Vegans and vegetarians have to be especially careful, because plant-based sources of iron are not as quickly absorbed as iron from animal-based foods. Talk to your doctor if you’re concerned about your iron intake.

Why We Need Iron Rich Foods?

Iron is definitely an essential mineral that allows the body to produce red blood cells. When the body does not have enough iron, you can develop anemia, or iron deficiency which will lead to a lower level of red blood cells. As your body rids itself of old blood cells, it won’t be able to replace them, which will lower your ability to provide your cells with oxygen and nutrients.

Consuming iron rich foods can help ensure that your body will have enough of this mineral to make a plentiful amount of healthy red blood cells. Consuming foods high in iron after a personal injury or when you have a condition that causes bleeding can help your body replace its lost blood stores faster, aiding in your recovery. Anyone who has a condition that limits their ability to soak up iron will need to consume iron from a variety of sources to avoid developing anemia.

Foods High In Iron


These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, causing them to be a smart option for vegetarians. Chickpeas are a tasty accessory for salads and pasta dishes and can be an unexpected way to mix up salsa. If you’re not a fan of the texture, blend chickpeas to produce your own homemade, iron-rich hummus!


Beans are a great source of iron, whether they are eaten out of the box or in processed form, for example with falafel, tempeh or tofu. A 1/2-cup serving of beans can provide you with almost 10 percent of your daily requirement for iron. With soy-based products for example tofu and tempeh, you receive almost 10 to 15 percent of your iron needs in each 4-ounce serving.

Fortified Cereal

Is really a bowl of cereal your breakfast of choice? Opt for a fortified version to begin your day off with a dose of iron. Check the nutritional label for that amount of iron per serving: Many varieties offer 90 to 100 percent of the daily recommended value, together with other important vitamins and minerals like fiber, zinc, calcium, and B vitamins.


You already know it is really an iron superstar, but we couldn’t let it rest off the list because it is really so high in this mineral: One cup of cooked spinach has 6.4 milligrams-for just 40 calories.


Half cup of these legumes contains over 4 mg of iron, plus they’re a great source of important minerals like copper, which helps keep our blood vessels and immune systems healthy, and manganese, an essential nutrient involved with many chemical processes in the body. Additionally, soybeans are high in protein and fiber as well as many vitamins and proteins.

Snack On Seeds And Dried Apricots

Seeds for example roasted squash or pumpkin kernels possess a high concentration of iron, with 4.2 milligrams in each ounce. For any woman under 50, this amount fulfills 23 percent of her daily iron needs; for a man, it supplies 52 percent of his requirement. Combine a mixture of unsalted seeds with dried apricots for any nutritious, easily portable snack high in iron. Every cup of dried apricots contains 7.5 milligrams of iron — nearly 100 percent of your recommended daily allowance and 42 percent of that for women between 19 and 50.

Pumpkin Seeds

Are you aware that the popular fall snack is packed with iron? Single serving of whole seeds contains over 2 mg, while just one cup of the kernels alone packs inside a whopping 10 mg, making them a simple way to add an iron boost to a variety of dishes. The seeds taste great in homemade trail mix, put into bread or muffin recipes, or like a crunchy salad topping. Or get roasted, unsalted pumpkin seeds at your supermarket and keep them on hand for any quick and healthy snack.

Lean Beef

Lean cuts of beef keep your fat and cholesterol intake low while providing you with a healthy dose of heme iron. A grass-fed beef tenderloin steak could have as much as 3.32 milligrams of the mineral, fulfilling 41 percent of a man’s RDA and 18 percent of the RDA for women under 50. A 3-ounce serving of other lean beef cuts, for example top round steak or porterhouse steak, supply around 2.75 to 2.77 milligrams of iron. Limit your consumption of red meat to 2 3-ounce servings weekly to keep your risk of cancer and heart disease low.

List Of Iron Rich Foods

List Of Iron Rich Foods


Another legume worth an honorable mention in the iron department, cooked lentils supply over 6 mg of the mineral per cup and therefore are loaded with fiber that fills you up, lowers cholesterol, and helps keep blood sugar levels stable. Lentils will also be an extremely versatile ingredient in the kitchen area, making a great addition in from soups and salads to burgers and chili.