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Healthy Foods That Are High In Iron


Iron is a beneficial mineral that serves many health purposes, however, the important function is it carries oxygen ( blood cells)  throughout the body.

Moreso, it’s a vital nutrient, which means you must get it from food. Notably, the Daily Value (DV) is 18 mg.

Interestingly, the quantity of iron the body consumes is partially based on how much you have stored.

A deficiency can happen if your consumption is extremely low to replace the amount you lose every day.

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t eat iron-rich foods are at a high risk of deficiency.

Fortunately, there are lots of healthy food options to assist you to meet your daily
iron needs.

This article contains healthy foods that are high in iron.



Spinach contributes to many health benefits but are few calories.

However, it contains about 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron or 15% of the DV.

Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is necessary since vitamin C boosts iron absorption.

Additionally, spinach is also rich in antioxidants called carotenoids, which may decrease your chance of cancer, decrease inflammation, and also help protect your eyes from disease.

Eating spinach and other leafy greens with fat boosts your body’s absorption of the carotenoids, so make sure to eat healthy fat like olive oil with your spinach.

Liver and other organ meats

Organ meat
Organ meat

Organ meats are notably nutritious. Common types include liver, brain, kidneys, and heart all of which are high in iron.

For instance, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV.

Organ meats are higher in protein and rich in B vitamins, copper, and selenium.

The liver is mainly high in vitamin A, contributing an impressive 1,049% of the DV per 3.5-ounce serving.

Organ meats are among the best sources of choline, an essential nutrient for brain and liver health that many people don’t get plenty of.



Legumes are packed with nutrients. However, some of the most typical types of legumes are beans, chickpeas, lentils, peas, and soybeans.

They’re an excellent source of iron, particularly for vegetarians. One cup (198 grams) of cooked lentils includes 6.6 mg, which is 37% of the DV.

Beans like navy beans, black beans, and kidney beans can all help easily bump up your iron intake.

In particular, a half-cup (86-gram) serving of cooked black beans gives around 1.8 grams of iron or 10% of the DV.

Legumes are likewise a great source of potassium, folate, and magnesium.

Furthermore, researches have revealed that beans and other legumes can decrease inflammation in people with diabetes. Legumes can further reduce heart disease risk for people with metabolic syndrome.

Additionally, legumes may aid you to lose weight. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake.

In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss.

Finally, for you to maximize iron absorption, eat legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

Red meat

Lean Red Meat
Lean Red Meat

Meat is nutritious. A 3.5-ounce (100-gram) serving of ground beef comprises 2.7 mg of iron, which is 15% of the DV.

However, meat is also rich in protein, zinc, selenium, and several B vitamins.

Researchers have recommended that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis.

In reality, red meat is reasonably the single most easily available source of heme iron, possibly making it a great food for people who are prone to anemia.

In one research looking at changes in iron stores after aerobic exercise, women who ate meat maintained iron better than those who took iron supplements.

Pumpkin seeds

Pumpkin seeds
Pumpkin seeds

Pumpkin seeds are a delicious, portable snack. A 1-ounce (28-gram) serving of pumpkin seeds holds 2.5 mg of iron, which is 14% of the DV.

In addition, pumpkin seeds are a great source of vitamin K, manganese, and zinc. They’re likewise among the best sources of magnesium, which many people are low in.

A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which aids reduce your risk of insulin resistance, diabetes, and depression.



Quinoa is a common grain recognized as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV.

Furthermore, quinoa contains no gluten, giving it a great choice for people with celiac disease or other forms of gluten intolerance.

However, quinoa is likewise higher in protein than many other grains, as well as rich in folate, copper, magnesium, manganese, and many other nutrients.

In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress.


Turkey meat is a portion of healthy and delicious food. It’s also a great source of iron, mainly dark turkey meat.

A 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, which is 8% of the DV.

In observation, the same amount of white turkey meat contains only 0.7 mg.

Dark turkey meat also packs an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium.

Eating high protein foods like turkey may aid weight loss, as protein makes you feel full and improves your metabolic rate after a meal.

High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process.



Tofu is a soy-based diet that’s common among vegetarians and in some Asian countries.

A half-cup (126-gram) serving gives 3.4 mg of iron, which is 19% of the DV.

Tofu is likewise a great source of thiamine and several minerals, including calcium, magnesium, and selenium. In summation, it gives 22 grams of protein per serving.

Tofu includes unique compounds called isoflavones, which have been connected to increased insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms.


Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV.

What’s more, a portion of broccoli also carries 112% of the DV for vitamin C, which helps your body consume the iron better.

The equivalent serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.

Cruciferous vegetables comprise indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer.

Dark chocolate

Dark chocolate is amazingly delicious and nutritious. A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV.

This small plateful also carries 56% and 15% of the DVs for copper and magnesium, each.

In addition, it holds prebiotic fiber, which supports the friendly bacteria in your gut.

A research discovered that cocoa powder and dark chocolate had more antioxidant activity than powders and juices made from acai berries and blueberries.

Researches have also revealed that chocolate has helpful effects on cholesterol and may reduce your risk of heart attacks and strokes.

Nevertheless, not all chocolate is produced equal. It’s assumed that compounds called flavanols are liable for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate.

Hence, it’s sufficient to eat chocolate with a minimum of 70% cocoa to get the maximum benefits.


Fish is an extremely nutritious ingredient, and some varieties like tuna are mainly high in iron.

In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is about 8% of the DV.

Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat linked with a number of health benefits.

In particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development.

Fish also includes several other vital nutrients, including niacin, selenium, and vitamin B12.



Shellfish is delicious and nutritious. All shellfish is great in iron, but clams, oysters, and mussels are especially good sources.

For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV.

Despite this, the iron content of clams is highly variable, and some types may hold much lower amounts.

The iron in shellfish is heme iron, which your body digests more quickly than the non-heme iron seen in plants.

A 3.5-ounce plateful of clams also gives 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.

In actuality, all shellfish are high in nutrients and has been given to improve the level of heart-healthy HDL cholesterol in your blood.

Although there are valid concerns about mercury and toxins in some types of fish and shellfish, the advantages of eating seafood far outweigh the risks.

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