11 Food That Are Rich In Iron

By: Pinki Fri, 18 Sept 2020 1:09 PM

11 Food That are Rich in Iron

Iron is a crucial component of haemoglobin, a substance in the red blood cells which carries oxygen from the lungs to various parts of the body. It is intrinsically involved in the process of blood production and also enables other important physiological functions. The deficiency of iron in the body can hamper the body’s normal functioning and even cause anaemia. It boosts the energy of the body and is especially recommended for pregnant women.

The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in meat and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

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* Meat

Lean beef and other kinds of red meat like lamb, turkey, etc. are rich in iron, making it extremely nutritious for consumption. Even the various organs of the meat like liver, brain, and kidney are rich sources of iron.

* Shellfish

Clams, oysters, and mussels are good sources of iron and a standard serving (100 grams) contains about 28 mg of iron. Shellfish possesses the heme iron which is easily absorbed by the body.

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* Leafy greens

Leafy greens such as broccoli, spinach are also among the best sources of iron-rich foods. Moreover, spinach contains Vitamin C which further boosts the process of iron absorption in the body.

* Pumpkin seeds


Pumpkin seeds are a quality source of iron for the body. They provide close to 26% of the daily recommended intake of iron for the human body.

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* Baked potatoes

We all love to relish this excellent dish and now there is more reason to do so. Baked potatoes also fortify the body’s immunity level with its iron content.

* Tofu


This soy-based food is an excellent option for vegetarians to get their required dosage of iron nutrition. It retains 19% of the daily recommended intake and is rich in protein too.

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* Legumes

Legumes such as beans, lentils, chickpeas, peas, and soybeans are other important sources of iron. Being rich in other minerals like potassium and magnesium, it also enhances weight loss.

* Cereals and whole grains

Nothing can be more nourishing than beginning the day on the right note by having an iron-enriched breakfast in the form of cereals and milk.

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* Cashews

A handful of cashews can work wonders for the body. Moreover, it can be combined with a lot of dishes and become more appetizing.

* Dark chocolate


Apart from being mouth-meltingly delicious, dark chocolate is extremely rich in iron, providing the body with 19% of the recommended daily intake. The higher the cocoa content, the more is the amount of iron in chocolates.

* Quinoa

It is one of the few foods derived from plant, that is very rich in quality iron.

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