10 Iron Rich Foods That You Are Actually Delicious

Sea Food

Fish and shellfish like sardines, salmon, mussels, and oysters are excellent providers^[1] of omega-3 fatty acids, vitamin D, and heme iron. They also contain a variety of other nutrients like B vitamins and calcium.

Fish is an extremely nutrient-dense food, and some species, like tuna, are especially high in iron.

A 3-ounce (85-gram) portion of canned tuna has about 1.4 mg of iron in it, which is about 8% of the DV (74Trusted Source).

It supports immunological function, healthy growth, and development while promoting brain health.

The vital elements niacin, selenium, and vitamin B12 are all present^[2] in sea foods as well.

All shellfish contain a lot of iron, but clams, oysters, and mussels are particularly rich in them. For instance, a serving size of 3.5 ounces (100 grams) of clams may contain up to 3 milligrams of iron, which is 17 percent of the daily value.

The amount of heart-healthy HDL cholesterol in your blood has been proven to increase with the consumption of shellfish, which is abundant in minerals.

 Seeds

Iron is prevalent in oil seeds. Among these are niger seeds and garden cress seeds. In addition, there are other common sources of iron in seeds, including flax, sunflower, and pumpkin.

A delightful, carry-on snack is pumpkin seeds. Manganese, zinc, and vitamin K are all found in pumpkin seeds.

Additionally, they include some of the best sources of magnesium, which lowers^[3] your risk of developing diabetes, depression, and insulin resistance.

Pumpkin seeds have^[4] 2.5 mg of iron per 1-ounce (28-gram) serving or 14% of the daily value (DV)

Largeman-Roth adds that sesame seeds are a fantastic source of iron and have a delicious nutty flavor. At 1.31 milligrams per tablespoon, the seeds do contain some iron.

These do, however, also include only non-heme iron and iron inhibitors that lessen the iron’s ability to be absorbed by the body. Taken in moderation, they are therefore beneficial. Better iron absorption can be achieved by eating these seeds along with vitamin C.

Vegetables with leaves

Make sure to eat healthy fat with your spinach, such as olive oil, as your body absorbs carotenoids better when you consume spinach and other leafy greens with fats.

Besides this, you can increase your intake of iron by eating turnip greens, amaranth, and cauliflower greens. Iron is essential^[5] for optimum health.

Although it has very few calories, spinach has several health advantages. Additionally, spinach includes^[6] a lot of anti-inflammatory carotenoids and helps eye health.

Spinach contains^[7] 2.7 milligrams of iron, or 15% of the DV, in around 3.5 ounces (100 grams) of raw spinach.

Spinach also contains a lot of vitamin C, even though this iron is non-heme and so poorly absorbed. Since vitamin C greatly increases iron absorption, this is significant.

While leafy greens frequently receive a bad rap when it comes to flavor, especially among kids, give them a try blended with a naturally sweet fruit smoothie.

Dark Chocolate

According to a study, compared to acai berry and blueberry powders and drinks, dark chocolate and cocoa powder exhibited higher antioxidant activity.

Another meal that contains a lot of iron is dark chocolate, which is pure. Not all chocolate, though, is made equally. Cacao seeds are superfoods with high^[8] nutrient value.

The health advantages of chocolate are attributed to a class of substances known as flavanols, and dark chocolate has a significantly higher flavanol content than milk chocolate.

So, to reap the most rewards, it’s preferable to eat chocolate that has at least 70% cocoa.

An amount of 3.4 mg of iron, or 19% of the DV, is present^[9] in a 28-gram serving.

Organ Meats

Incredibly nutrient-dense are organ meats. Popular types include the heart, liver, kidneys, and brain, all of which contain a lot of iron, particularly heme iron.

A good supply of iron is, for instance, 113 grams of chicken giblets, which contain 6.1 milligrams of the mineral. They are an excellent source^[10] of iron and heme iron is highly bioavailable.

A significant amount of iron is provided by the liver. Another excellent source of iron is pork liver, which has 6.61 mg per ounce.

It’s crucial to keep in mind, though, that these organ meats are also high in cholesterol and can hurt heart patients. Consider non-heme sources if you have heart disease.

Moreover high in protein, organ meats are also a good source of selenium, copper, and B vitamins.

Several animal proteins, including ground beef. 4 ounces of 93 percent lean ground meat provides 2.63 mg, making it a good source.

Eggs (1.68 mg in two large eggs), turkey (1.23 mg per 3 ounces of dark-meat turkey), and pork loin (1.2 mg per 3 ounces of dark-meat pork)

They have heme iron in addition to some non-heme iron over 0.5 mg per 3 ounces as per data by USDA.

Poultry

Poultry has 1.6 mg of iron per 100 grams (such as chicken, eggs, and milk). In light of this, it is acceptable to say that poultry is an excellent supplier of iron. Of all the poultry, chicken breast has the most iron.

Legumes

Nutrient-rich legumes are abundant. The most popular varieties of legumes include beans, lentils, chickpeas, peas, and soybeans. Magnesium, potassium, and folate are all nutrients found in legumes.

Beans and other legumes have been found in studies to help diabetics with inflammation reduction.

For those with metabolic syndrome, pinto beans may also lower^[11] the risk of heart disease.

They include a lot of soluble fiber, which might make you feel more satisfied and help you eat fewer calories. Legume-based diet might aid^[12] with weight loss.

Consume legumes along with vitamin C-rich foods like tomatoes, leafy greens, or citrus fruits to increase your body’s ability to absorb iron. They’re a fantastic non-heme iron source, especially for vegetarians.

The amount^[13] of 6.6 mg in a cup (198 grams) of cooked lentils is 37% of the DV.

 Quinoa

Popular pseudocereal quinoa is a grain. Cured quinoa contains^]14] 2.8 milligrams of iron per cup (185 grams) or 16% of the DV.

Quinoa also doesn’t contain gluten, so those who have celiac disease or other types of gluten intolerance might consider it.

In comparison to other grains, quinoa has a higher protein content. It is also a good source of folate, magnesium, copper, manganese, and other minerals.

More antioxidant activity than many other bowls of cereal is also present in quinoa.

Free radicals are produced throughout metabolism and in response to stress, and antioxidants help^[15] shield your cells from damage.

Nuts and Dried Fruits

Some foods that are incredibly rich in iron are almonds, cashew nuts, raisins, dried dates, apricots, and black currants. Iron present^[16] in 1 cup or 135 gms of dry roasted almond nuts is around 2.8mg.

These can be eaten in between meals. One more thing that should be considered is the idea that nuts and seeds shouldn’t be consumed in excess as they are high in calories.

Red Capsicums

Capsicum is one of the reputable sources of iron. It also helps your body to improve iron absorption using the gut.

For this very reason, if a person has symptoms of anemia, then they could consume red capsicum to improve the iron content in their bodies.

Additionally, it is also a great vitamin c food.