20 Healthy Foods That Are High In Iron

Iron-rich food includes red meat, eggs, fish, spinach, pulses, peas, dry nuts and liver and other meat organs
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Iron is a vital nutrient found in food. It is an essential mineral that plays a crucial role in oxygen transportation and supports body functions. As your body is unable to produce the mineral, it is important to consume iron daily in your diet.

There are two different types of iron in food: heme and non-heme iron. Heme iron, found in fish, meat, and poultry is easily soaked in around 30% of the body. However, non-heme iron is not easily absorbed by the body as heme iron but it is still important for a balanced diet and overall nutrition.

If you are looking to increase your iron intake, here are 20 healthy foods that are high in iron.


1. Red Meat

Ancestral Nourishment says the  nutrients in red meat are incomparable to plants as it is easily absorbed by the body
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Red meat is a food high in heme iron, but its amount depends upon the type of meat. Beef meat provides 2.47 milligrams (mg) of iron, lamb contains 1.78 mg of iron, venison includes 4.98 mg of iron whereas veal supplies 1 mg of iron per 100 grams.

As per Health Line, it also includes protein, zinc, and selenium. The experts advise people who eat meat are unlikely to have iron deficiency. Fortunately, red meat is easily available and is very important for people who are susceptible to anemia.

2. Turkey

Turkey meat is a tasty and healthy food rich in iron along with high protein which helps in weight loss
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Turkey meat is not only tasty and healthy but is also a good source of iron, alongside other vitamins and minerals. It supplies 13% of the daily recommended iron value. Dark turkeys contain 1.4 mg of iron in every 3.5-ounce portion, whereas white turkey meat has 0.7 mg in the same amount.

Besides, it is a high-protein food as Dark Turkey has 28 grams of protein which helps in weight loss. The other benefits include increasing metabolic rates and even helping to control muscle loss & muscle growth and care.

3. Shellfish

Family-run fishmonger business added brown whole cook rich iron source shrimps in their stock
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Known for its delicious taste and nutritional value, Shellfish is naturally rich in iron content. Clams, lobsters, and Oysters are also good sources of iron. Clams may provide 3 mg of iron serving 3.5 ounces (100 grams), delivering 17% of the daily value. Similarly, lobster contains 1.33 mg of iron, while oysters supply 3.9 mg of iron.

As an omega-3 fatty acid source, Shellfish helps elevate heart health and improve blood condition. It is also packed with healthy fats, protein, and micronutrients, which assist in weight loss, upgrade immunity, and stimulate brain health.

4. Eggs

Eggs are rich in iron and which helps to strengthen your muscles, boost your immune system and energy level
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Eggs are nutritious food rich in iron, protein, and other vitamins. Boiled eggs contain 1.2 mg of iron per every 100 grams, which indicates it delivers 4% of the daily value and helps to boost energy levels and strengthen the immune system.

Egg yolks are loaded with vitamins and minerals that are needed for brain development. It also contains antioxidants that support your kidneys, lungs, heart, and other organs. Additionally, the high protein in eggs helps lower blood pressure, improves muscle mass, and enhances bone health.

5. Fish

Low-fat high quality protein fish is rich in iron, calcium, zinc, and iodine, which improves your muscle function
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Fish and its varieties like mackerel and tuna are high in iron. 3.5 pounds (100g) serving of mackerel may contain up to 1.63 mg of iron. In the same amount, salmon delivers 0.23 mg, and a serving of tuna may contain 1.02 mg, delivering 8% of the daily value.

Additionally, fish is a high-quality protein source with low fat and is packed with omega-3 fatty acids, other minerals, and vitamins. It assists brain health, increases immune function, improves muscle function, and helps healthy growth.

Besides this, adding haddock and sardines to your diet further contributes to meeting iron needs.

6. Octopus

Freshly cooked octopus by Ocean fish platter, which is high in potassium, iron, vitamin B12, and fatty acids
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One 3-ounce piece of octopus presents more than 8 milligrams of daily iron, as it is a naturally high source of iron. It is one of the best seafood as it has high nutritional significance and includes vital minerals and vitamins.

Also, it is rich in omega-3 fatty acids, which help to lower blood pressure, and body development and improve overall heart health by reducing stress. For those who are conscious about their diet, octopus can be a great option as it is low in fat and calories.

7. Liver And Meats Organs

Beef liver consists of 25% RDI per 100g as per Ancestral Nourishment, and it helps in energy production & metabolism
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Organ meats like the liver, brain, kidneys, and heart are high in iron and extremely nutritious. 3 ounces (100g) of beef livers deliver an impressive 36% daily value as it contains 6.5 mg of iron. Meanwhile, the liver is high in vitamin A, and serving 3.5 ounces of liver supplies an exceptional 1,049% daily value.

Also, organ meats are packed with vitamins, selenium, and copper and are high in protein. These nutrients help to strengthen the liver & bones, support muscle growth & immune health, control appetite, reduce body toxins, and improve cognitive performance.

8. Spinach

Spanish health benefits include skin care, stronger muscles, regulated blood pressure, anti-cancerous benefits and more
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Spinach, a nutritious green vegetable delivers 15% of the daily value, including 2.7 mg of iron per 100 grams. However, the iron found in Spinach, also known as heme-iron isn't observed well by our bodies. Nevertheless, it is very beneficial for your hair, skin, and bone health as it is rich in multiple minerals and vitamins.

It is a good source of vitamin C and vitamin E, both are antioxidants that help protect the eyes. Consuming dark leafy vegetables absorbs the carotenoids in your body and aids in weight loss, lowers cancer risk, decreases blood sugar, keeps your body relaxed, reduces cholesterol, and prevents age-related macular degeneration.

9. Legumes

Legumes are packed with nutrients and play a role in controlling and managing various diseases, per Invigorate Healthily.
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Legumes, a group of plant foods like lentils, beans, peas, chickpeas, and soybeans, are rich in nutrients, particularly iron, which is essential for vegetarians. Just one cup (198 grams) of cooked lentils supplies an impressive 37% of the DV, containing 6.6 mg of iron.

Similarly, a half-cup (86g) of cooked black beans delivers 10% of the daily value, providing 1.8 mg of iron.

Beans such as navy beans, black beans, and kidney beans help boost your iron intake. Consuming legumes and beans have many health benefits such as lowering blood sugar & pressure, decreasing the risk of heart disease, preventing cell damage, and decreasing calorie intake.

10. Cashews

Cashews' health benefit includes heart health, weight management, brain function, bone health, and more.
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A tasty and nutritious nut, Cashew is packed with iron. Only an ounce (30g) filling of cashews may contain 2mg of iron, but you cannot easily absorb iron from cashews. Nevertheless, it also includes other essential minerals, vitamins, and health-beneficial components.

It is packed with magnesium, and omega-3 fatty acids and is rich in protein, fiber, and healthy fats. Incorporating cashews into your diet can have various health benefits including increasing immunity, encouraging weight loss, decreasing microbial infections, controlling blood sugar, and improving metabolism and heart health.

11. Chanterelle Mushrooms

Flank Steakhouse decided on Chanterelle mushrooms as their specialty mushroom, which deliver a essential amount of iron
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Just one cup (179g) of chanterelle mushrooms provides around 1.9 mg of iron, equivalent to 10% of daily value. They are also packed with vitamins, with raw chanterelles supplying 9% of the recommended intake. However, to gain health benefits, it's advisable to consume only 250 grams weekly.

These mushrooms provide vital minerals and are rich in copper. The nutrients found in this mushroom help maintain a healthy nervous system, reduce inflammation, protect from cell damage, enhance the immune system, and iron metabolism, improve brain health, and decrease the risk of developing cancer.

12. Sesame Seeds

Iron-rich Seaseme seed is a nutritious source that has various health benefits improving hemoglobin levels
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Sesame seeds are packed with iron along with other vital nutrients such as protein, fiber, copper, calcium, and vitamins. The unhulled seeds deliver 24% of the recommended iron, while the hulled provide 10% of the RDI. For example, just half a cup (100 grams) of sesame seeds may provide up to 14.6 mg of iron.

Consuming one tablespoon of raw sesame seeds regularly helps to increase your hemoglobin levels, reduce swelling, lower cholesterol & blood pressure, aid blood cell formation, and boost iron absorption.

13. Pumpkin Seeds

The nutritious Pumpkin seeds help in reducing diabetes and the risk of insulin resistance
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Pumpkin seeds are rich in iron. Consuming only one ounce (28 grams) of pumpkin seeds gives 14% of the daily value, which is about  2.5 mg of iron. Additionally, pumpkin seeds are a good source of magnesium, zinc, and vitamin K.

Simply one ounce of these seeds supplies 40% of the DV, which benefits by lowering diabetes, insulin resistance risk, depression, and controlling blood pressure. As they are rich in antioxidants, they also help to decrease inflammation and protect cells.

Adding pumpkin seeds to your diet can help minimize certain cancer risks, improve bladder health, and uphold healthy bones.

14. Prunes And Prune Juice

Sunsweet Prune Juice is full with the nutrition and is good source of iron and potassium.
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Just one cup of prune juice can provide 3 milligrams of iron, indicating 17% of the daily value. Meanwhile, a 1/4 cup of prune juice includes 0.37 mg or 2% of the DV. However, the dried fruit prunes only retain 0.93 mg of iron per 100 grams.

Prunes include antioxidant polyphenols which assist in improving digestion and cardiovascular health. Besides this, it contains potassium and vitamins which help to build bones, decrease cholesterol levels, and lower blood pressure & appetite.

15. Quinoa

The tiny grain-like seed Quinoa packs some serious nutritional power as it is filled with iron, fiber, protein, and other nutrients
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Also known as a pseudocereal, Quinoa is a healthy grain packed with iron. Just 1 cup (185g) of cooked quinoa contains 2.8 mg or 16% of the daily recommended iron. As it is gluten-free, it is also a good option for celiac patients or people with gluten intolerance. 

It is high in protein and contains all the crucial amino acids. It is also rich in other nutrients like magnesium, folate, manganese, and copper. As a great source of fiber, consuming Quinoa daily helps to prevent or treat constipation and reduce intestinal cancer risks.

Plus, it's good for controlling blood sugar due to its low glycemic index.

16. Dried Fruit

Consuming dry fruits especially raisins, normalize blood pressure and control cholesterol levels
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Dried fruits like raisins, apricots, and prunes are loaded with iron and other essential vitamins and minerals. One cup of apricots may provide 8mg of iron, which is 42% of the DV. Meanwhile, per cup of dried raisins delivers an impressive 24% of the DV for iron per serving.

These dry fruits are rich in calcium, proteins, and other essential nutrients that help keep your bones strong. It can also regulate blood pressure, manage cholesterol levels, and lower the risk of heart disease.

Some dry fruits contain antioxidants that help protect cells from damage caused by free radicals.

17. Tofu

Tofu is an ingrediant made of soyabean which provides iron, proteins and vitamins for your body
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Tofu, a versatile and nutrient-packed food contains 5.4 milligrams of iron per 100 grams. A half-cup serving provides 19% of DV, containing 3.4 mg of iron. Made from soybeans, a naturally iron-rich food, tofu contributes to your iron intake, especially if you follow a plant-based diet.

As it is an excellent source of protein and other minerals like calcium and magnesium, Tofu also has other health benefits. With low saturated fat and cholesterol, it is a heart-healthy protein option to add to your diet routine. Plus, it also supports muscle function and bone health.

18. Bread And Cereals

Iron-fortified bread and cereals supplies essential minerals and provide nutritional benefit to your body
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Iron-fortified bread and cereal naturally have high levels of iron, so it contributes to your iron intake. 100 grams of white bread contains 3.6 mg of iron, while cereal contains 34.1 mg of iron.

These foods provide an extra source of essential minerals to individuals who may have problems obtaining enough iron from other dietary sources. Additionally, it also lowers the risk of nutrient deficiencies and prevents diseases.

19. Broccoli

Aside iron, Broccoli is rich in Vitamin c, folic acid which helps in  the prevention of Cardiovascular Diseases.
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Serving one cup (156g) of broccoli delivers 6% of DV, containing 1 mg of iron, which means its iron content is somewhat modest compared to other iron-rich foods. Just 100 grams of this vegetable exceeds the daily dose of Vitamin C and helps in iron absorption as it supplies 112% of the DV.

Originating from the same family as kale, cauliflower, and cabbage, a nutrient-rich vegetable broccoli delivers numerous health benefits, such as being an incredible source of dietary fiber, and vitamins C and K. 

The nutrients found in broccoli help lower inflammation, boost immunity, enhance blood sugar control, and stimulate heart health.

20. Dark Chocolate

Dark chocolate helps to improve blood flow, boost energy levels and reduce risk of heart disease
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Dark chocolate isn't just delicious but also contributes to your overall iron intake. In a 100-gram serving of dark chocolate, you can find around 11-12% of the daily value, as it contains 5.38 to 10.12 mg of iron.

This calorie-dense food also is packed with other nutrients such as antioxidants and minerals like magnesium. It also retains potassium, calcium, zinc, and other vitamins. As it is rich in flavanols and plant chemicals, these chocolates assist in reducing heart disease risk, enhance blood flow, elevate energy levels, and lower blood sugar levels.

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