Healthy Foods that are Rich in Iron

Healthy Foods that are Rich in Iron

Healthy Foods that are Rich in Iron! Are you getting enough iron? Iron is an essential nutrient for growth and development and plays a crucial role in transferring oxygen around the body. It creates a vital part of hemoglobin, the oxygen-carrying component of red blood cells. Hemoglobin is responsible for carrying oxygen from the lungs to the body’s tissues and carbon dioxide from the tissues to the lungs. The mineral also plays a part in energy production, muscle function, DNA synthesis and the immune system.

Iron deficiency is the most common nutritional deficiency worldwide, particularly among children and pregnant women. Iron deficiency can be due to one or a combination of the following factors:

  • Blood loss
  • Increased iron requirement
  • Inadequate dietary intake
  • Diminished iron absorption

Iron deficiency can lead to a type of anemia, causing about some uncomfortable symptoms, such as increased fatigue, dizziness, difficulty concentrating, and insomnia.

Types of Iron Rich Foods

There are two main types of Iron rich foods, namely, heme, and non-heme iron:

  • Heme iron: It is easier to absorb and is found mainly in animal foods
  • Non-heme iron: It is more difficult to absorb and is found in plant-based foods.

Healthy foods that are Rich in Iron

The best way to make sure you are not deficient in this important nutrient is to eat sufficient amounts of iron-rich foods every day. Iron is found in several different foods, both plant- and non-plant-based. Here are few of the best foods that are high in iron:

Spinach (read more about benefits of spinach

Spinach, half cup cooked = 3.2 milligrams of iron and one cup raw = 0.8 mg. It is packed with iron as well as many other essential nutrients. As one of the best vegetable sources of iron, spinach is appetizing raw or cooked. Both raw and cooked spinach are excellent sources of iron; however, cooked spinach helps your body absorb its nutrients more easily.


A half cup of lentils offers 3.3 milligrams of iron and 115 calories. Lentils are legumes that have an impressive amount of non-heme iron per serving. Additionally, Lentis are multipurpose that you can use them as a side-dish ingredient, whip them into a starter, or add them in salads, and burgers. Moreover, Lentils are also filled with fiber and vitamin A.

Dark chocolate

What can’t dark chocolate do? Apart from its antioxidant powers, dark chocolate boasts 3.3 milligrams of iron per ounce. Moreover, when you eat high-quality dark chocolate, you not only please your sweet tooth, but you also give your body a major dose of iron. All you need is one ounce to fulfill almost 20 percent of your everyday iron requirements.

Baked potatoes

French fries are not the only way to eat potatoes. Steam or bake the potatoes for great taste without the extra fat or oil. Baked potatoes are the excellent source of iron, provided you eat the skin. Additionally, One large potato contains around 2.9 milligrams of iron, and if you top it with other iron-rich foods, such as cooked beans, spinach, or a boiled egg, you increase your intake easily.


Bran is the best vegetarian source of iron, with 5.1 mg in each 1 cup serving of oat bran and 6.1 mg in each serving of wheat bran. Moreover, you can also select bran cereals to gain the advantage of the iron content of this food.

Other Iron-Rich Foods:

  • Black beans
  • Chickpeas
  • Oysters
  • Pumpkin seeds
  • Nuts

Good nutrients = Good health!

Disclaimer: All material on is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.