Iron is one of the most vital minerals required by our body. It is obligatory for males beyond 19 years of age to consume 8 mg of iron on a daily basis and for females between 19 to 50 years to consume 18 mg of iron daily.
Consumption of iron below the recommended level can cause iron deficiency disorders like loss of weight, fatigue, hair loss and in the worst case, anemia.
It is characterized by a low level of hemoglobin and is a disease that affects almost every woman under the sun.
Iron is one of the minerals that are evenly distributed in the human body. It affects, regulates and catalyzes daily physiological functioning and helps to stay in good health.
Iron is responsible for several cellular functions and plays an important role in the enzymatic action.
Iron, being the most integral part of hemoglobin, helps in the transmission of oxygen from the lungs to different parts of the body and is responsible for the utilization and storage of oxygen in the muscles which helps to develop physical strength and fitness.
Given below are the list of iron-rich foods that are richly packed with iron. Regular consumption of these food items, whether as a side dish, dessert or main course is remarkably beneficial for the natural cure of anemia and effective restoration of RBC level and hemoglobin.
Broccoli is a cruciferous vegetable and is one of the best foods high in iron. It is also packed with essential nutrients such as vitamin A, C, and magnesium.
The iron content in 100g of broccoli is 2.7 mg.
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Included in the list of vegetables high in iron, the potato is one of the most commonly eaten vegetables across the globe. Being packed with iron as well as vitamin C, consumption of potatoes is highly beneficial for the maintenance of haemoglobin levels(1).
The iron content of an average size potato is 3.2mg.
Spinach is one of the best vegetables high in iron. It is a staple part of the diet and is consumed for the increment of hemoglobin content.
The iron content in 100g of spinach is 4 mg.
Beetroot is one of the richest food sources of iron. In addition, it has a high content of folate and vitamin C that contributes to the increase in the level of hemoglobin in the blood. It acts as a natural cure for anemia and other iron deficiency disorders.
The iron content in 100g of beetroot is 0.8 mg.
Apple is one of the best fruits high in iron. An apple is not only essential for boosting the level of hemoglobin but is delicious and juicy too. Have an apple a day to maintain a healthy iron level and keep anemia at bay.
The iron content of an average size apple of is 0.31 mg.
Cool and juicy watermelon is one of the most sought-after fruits of summer. It refreshes the body and its iron packed content and high levels of vitamin C make it profoundly beneficial for pumping the hemoglobin and combating anemia.
The iron content of a cup of watermelon of average size is 0.4 mg.
Pink, pretty, juicy and delicious strawberries are rich in iron as well as vitamin C which make the fruit incredibly beneficial for boosting the level of hemoglobin in the body.
The iron content in 100g of strawberries is 0.4 mg.
Besides being richly loaded with iron, pomegranate is packed with proteins, calcium, fibrous content and a host of other vitamins and minerals. Pomegranate is almost a superfood for people who are suffering from anemia(2).
The iron content in 100g of pomegranate is 0.3 mg.
Easy pomegranate smoothie recipe:
Red meat is one of the best foods for anemia. It is an exceptionally rich source of iron and can be consumed on a regular basis in measured quantities for enhancing the levels of hemoglobin.
Do make sure that the meat is devoid of fat otherwise the whole purpose of staying healthy will get ruined.
The iron content in 100g of red meat is 0.4 mg.
The liver is considered to be the best way to enhance the hemoglobin levels. Even a small portion of meat liver is high in iron and can go a long way in boosting the iron level.
You can have either beef liver or chicken liver, although the former is preferred for its low cholesterol and calorie content.
The iron content in 100g of chicken liver is 9 mg.
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Chicken breast meat is lean, free of fats and savory too. It is perfect for the daily dosage of iron and is remarkably effective for the restoration of dipped hemoglobin levels.
The iron content in 100g of chicken breast meat is 0.7 mg.
Easy chicken breast soup recipe:
Seafood is an excellent source of iron. They are not only delicious but are also packed with essential nutrients including iron.
However, do refrain from spicy and oily seafood and cook it in a steamed and sautéed fashion to make sure that it is palatable as well as healthy.
The iron content in 100g of prawns is 3 mg.
| You can find supplements in pill or powder form. The powder can be easily added to food. |
If you are a connoisseur of seafood then you must have heard or tasted this wonderful delicacy. Clams are considered to be the king of iron and are packed with vitamin B12 and C.
The iron content in 100g of clams is 28 mg.
If you are not already having brown rice then switch to it right from today to enhance your regular iron intake. Besides, it is much healthier to consume brown rice as compared to white rice for its low calorie and carb content.
The iron content in 100g of brown rice is 3 mg.
This is one of the best food sources of iron for vegans and vegetarians. These foods are excellent for increasing the hemoglobin levels and are rich in folate as well as vitamin C that work in unison to combat anemia.
The iron content in 100g of soybeans is 15.7 mg.
Whole grains and cereals like oatmeal, quinoa, and barley are excellent in combating iron deficiency disorders. Incorporate the whole grains into your daily diet for increasing the hemoglobin levels in the blood.
The iron content in 100g of whole grains is 2.5 mg.
Pumpkin seeds not only make for a tasty snack but are also rich in iron, vitamin K, manganese, and zinc(3).
The iron content in 28g of pumpkin seeds is 4.2 mg.
Turkey is not only delicious, tender and healthy but also loaded with iron. Besides, turkey is packed with proteins and essential minerals like zinc and selenium that make it highly beneficial for health.
The iron content in 100g of turkey meat is 2.3 mg.
This soy-based food item is highly essential for the daily dose of iron for vegans and vegetarians. In addition to iron, tofu is a rich source of thiamin and minerals like magnesium, calcium, and selenium. It is also rich in isoflavones that are powerful antioxidants required to protect the body from oxidative damage
The iron content in 100g of tofu is 3.6 mg.
Dark chocolate might sound sinful but it is absolutely okay to give in to your temptations. It is rich in iron and its prebiotic fibrous content maintains the health of good intestinal bacteria. Dark chocolate is rich in antioxidants like flavonols that provide protection against oxidative stress.
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The iron content in 100g of dark chocolate is 3.3 mg.
Dates are considered to be one of the best dry fruits high in iron and potent antioxidants. The other essential nutrients contained in dates include minerals like calcium, phosphorus, potassium, sodium, zinc and magnesium and vitamins such as thiamine, niacin, riboflavin, folate, and vitamins A and K.
The iron content in 100g of dates is 1 mg.
Dried apricots are an excellent source of iron and dietary fiber. Its fibrous content lowers cholesterol and keeps the cardiovascular system healthy.
The iron content in 100g of dried apricots is 2.7 mg.
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Prunes or dried plums are a powerhouse of nutrients. These fruits are packed with iron, dietary fibrous content, vitamins B, K and minerals like potassium and calcium. You can have prunes at breakfast with your bowl of cereals for a healthy dose of iron.
The iron content in 100g of prunes is 0.81 mg.
Berries are not only rich in iron but can also boost the absorption of iron in the gut. Its rich content of vitamin C improves the absorption of non-heme iron by the preventing the formation of insoluble iron molecules.
The vitamins contained in berries catalyze the reduction reaction of iron from its ferric to ferrous form which enhances the absorption of the mineral.
The iron content in 100g of berries is 0.3 mg.
Raisins are loaded with nutrients and its iron content is exceptionally high. It is also rich in carbohydrates, vitamin B- Complex and potassium. The vitamin B Complex aids in the formation of new blood cells and is highly beneficial in combating anemia.
Eggs are an excellent source of iron and proteins. A boiled egg for breakfast makes for a healthy dose of proteins, vitamins, and minerals. Avoid eating fried egg like omelettes as the oil content will only mar healthy eating and avert you from staying fit.
The iron content in 100g of the boiled egg is 1.2 mg.
Chia seeds are tiny, dark and crunchy seeds that are not only rich in iron but are also packed with magnesium and calcium. You can have chia pudding or add the grounded chia seeds to your smoothies for a healthy dosage of iron and other minerals.
The iron content in 100g of chia seeds is 7.7 mg.
Nuts are an excellent source of iron. Sprinkle your salads, smoothies, and food with chopped nuts for the regular intake of iron and other essential nutrients.
The best variety of nuts that is packed with iron is cashew nuts. Eat a handful of cashew nuts daily for the regular absorption of iron.
The iron content in 100g of cashew nuts is 6.7 mg.
Raw tomatoes might not contain much iron but when mashed into a puree and concentrated, the paste obtained becomes a powerhouse of iron.
You can also have tomatoes dried in the sun for a rich dose of iron. Besides, tomatoes are packed with vitamin C which enhances the absorption of iron in the gut.
The iron content in 100g of tomato puree is 2.5 mg.
These are the vegetables of the tropics that are loaded with iron, manganese, potassium, folate, vitamin C, and fiber. This vegetable can be sautéed, grilled, blended with sauces, added to salads and baked into a delicious snack.
The iron content in 100g of palm hearts is 4.6 mg.
The innumerable health benefits of iron-rich foods include boosting of energy levels, improvement of muscle health and functioning, maintenance of health during pregnancy and enhancement of the health of the brain and central nervous system.
Iron is the most vital nutrient essential for the production of RBCs. The two types of iron include heme iron and non-heme iron.
The former variety is present in chicken, meat, eggs, and fish. The latter is found in cereals, vegetables, nuts and more.
| You can find supplements in pill or powder form. The powder can be easily added to food. |
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