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10 Iron Rich Foods That You Are Actually Delicious


Iron is a mineral that helps blood to spread oxygen supply entirely in the body. Therefore, it is one of the primary purposes of iron. Also, our body uses iron to make a few hormones.

We are all aware of the importance of iron and how a lack of this mineral might impact our bodies. The symptoms, which include weariness, can result in anemia.

The danger of deficiency is severe for menstruating women who don’t eat meals high in iron. Men should consume 11 mg of iron daily, while women should consume 18 mg.

When it comes to types of iron, Heme and non-heme iron are the two categories of dietary iron.

Heme iron is the type of iron you obtain through eating meat, poultry, and shellfish. At the same time, non-heme iron is the type of iron you can receive from sources other than animals, such as vegetables, beans, seeds, etc.

Fortunately, you may find plenty of nutritious foods to help you achieve your daily iron requirements; a few important ones are listed below.

Best iron rich foods

Top Best Iron Rich Foods

  1. 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.

  2.  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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8.  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.

  9. 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.

  10. 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.


Since the body is unable to create iron on its own, it is a vital mineral that must be constantly eaten.

You wouldn’t have any stamina or very little stamina without enough iron for your hemoglobin, and you couldn’t meet your daily needs.

But it’s important to remember that some people must restrict their consumption of red meat and other heme iron-rich meals.

But the majority of people can control how much food they take in with relative ease.

It’s important to keep in mind that if you don’t eat meat or fish, adding a source of vitamin C to your plant-based iron sources will help to increase absorption.

According to your doctor’s advice or any health requirements, iron should be consumed either as food or medicine.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Danielle Swanson , Robert Block, Shaker A Mousa. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5.
  2. Jörg Oehlenschläger. Seafood: nutritional benefits and risk aspects.Int J Vitam Nutr Res. 2012 Jun;82(3):168-76. doi: 10.1024/0300-9831/a000108.
  3. F Guerrero-Romero , H E Tamez-Perez, G González-González, et al. Oral magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A double-blind placebo-controlled randomized trial. Clinical Trial Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7.
  4. Pumpkin Seeds available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients
  5. Nazanin Abbaspour, Richard Hurrell, and Roya Kelishadi. Review on iron and its importance for human health. J Res Med Sci. 2014 Feb; 19(2): 164–174.
  6. Beate Moser , Thomas Szekeres, Christian Bieglmayer, et al. Impact of spinach consumption on DNA stability in peripheral lymphocytes and on biochemical blood parameters: results of a human intervention trial. Controlled Clinical Trial Eur J Nutr 2011 Oct;50(7):587-94. doi: 10.1007/s00394-011-0167-6. Epub 2011 Mar 9.
  7. Spinach nutrient value available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103136/nutrients
  8. Stephen J Crozier , Amy G Preston, Jeffrey W Hurst, et al. Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products . Chem Cent J. 2011 Feb 7;5:5. doi: 10.1186/1752-153X-5-5.
  9. Dark Chocolate available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170273/nutrients
  10. E R Monsen . Iron nutrition and absorption: dietary factors which impact iron bioavailability . Review J Am Diet Assoc. 1988 Jul;88(7):786-90.
  11. Donna M Winham , Andrea M Hutchins, Carol S Johnston. Pinto bean consumption reduces biomarkers for heart disease risk. Randomized Controlled Trial J Am Coll Nutr. 2007 Jun;26(3):243-9. doi: 10.1080/07315724.2007.10719607.
  12. Helen Hermana M Hermsdorff 1 , M Ángeles Zulet, Itziar Abete, et al. A legume-based hypocaloric diet reduces proinflammatory status and improves metabolic features in overweight/obese subjects. Randomized Controlled Trial Eur J Nutr. 2011 Feb;50(1):61-9.doi: 10.1007/s00394-010-0115-x. Epub 2010 May 25.
  13. Lentils available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  14. Quinoa available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  15. Maura N Laus , Anna Gagliardi, Mario Soccio, et al. Antioxidant activity of free and bound compounds in quinoa (Chenopodium quinoa Willd.) seeds in comparison with durum wheat and emmer. Comparative Study J Food Sci. 2012 Nov;77(11):C1150-5. doi: 10.1111/j.1750-3841.2012.02923.x. Epub 2012 Oct 11.
  16. Roasted almonds available from https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/nutrients

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