Which Foods are Rich in Iron?

iron rich foods

Iron is an extremely important mineral in the human body that is involved in transporting oxygen to all parts of our body. It is important to have 4 grams of iron in your body because a smaller amount can lead to anemia.

Deficiency can occur if we do not take enough of the mineral to fill the gaps we spend during the day.

Women are the most affected by iron deficiency – about 20%, almost half of pregnant women, and only about 5% of men.

Symptoms of deficiency include fatigue, poor concentration, hair loss, dizziness, headache, and depression.

To maintain our iron levels, it is good to include iron-rich foods in our diet on a daily basis.

Different legumes

Lentils, beans, beans, and chickpeas are great sources of iron and are the perfect substitute for steak for any vegetarian. There is 10mg in 100g of beans and lentils, and 6mg in chickpeas and beans.


All vegetables contain iron, but spinach and broccoli are the leading ones. Cooked or raw, a cup of spinach contains 6mg of iron, as well as vitamins A, E, C, calcium, and fiber. Broccoli contains folic acid, fiber, vitamins K and C. Other green delicacies with which we can get the right amount of iron are nettle, parsley, dock, celery, red beets, cabbage, broccoli, asparagus, Brussels sprouts, spirulina, various algae.

The rich content of vitamin C in vegetables helps to more easily absorb iron. Shiitake mushrooms are a good alternative for people who do not eat meat. Due to its high nutritional value, this mushroom is called the “Elixir of Life”. In addition to iron, it is rich in selenium, protein, and vitamin C.


Among the fruits, those with the highest iron content are citrus. Oranges and lemons contain 0.6mg of iron, tangerines 0.1mg, and grapefruit and kiwi 0.41mg. Other fruits that we must include in our daily menu are dried fruits, strawberries, figs, plums, plum juice, blueberries, watermelon, melon, and mango.

Nuts and spices

The favorite among the nuts is the cashews, which contain 6mg in 100g of iron. Next are cedar nuts and sunflowers. Pumpkin seeds contain not only a large amount of iron but also vitamin K, magnesium, manganese, and zinc.

Among the spices, we can focus on turmeric, oregano, nutmeg, thyme, mint, cardamom, cumin, black pepper, and cinnamon, which contains as much as 8 mg of the vital ingredient.


Cereals are a great source of iron. Oat bran, rice, spelled and wheat have a high content. Chia and quinoa are ideal for anyone with gluten intolerance. There is 2.8mg in a glass of quinoa, as well as magnesium, manganese, copper, folate, and other valuable nutrients.

Dark chocolate

100g contains 17mg of iron, as well as prebiotic fiber, which contributes to a good intestinal flora. It is important to know that in order to be most useful, dark chocolate must be of high quality and contain at least 70% cocoa.

Meat and seafood

The richest in iron are the kidneys, liver, heart, and brain. It is found in beef, lamb, chicken, turkey, and pork, and it is important that it be whole and not minced, and that processed products be avoided because they do not always contain iron. Shrimp, mussels, tuna, octopus, and many other marine life are great sources of the substance. 100g of mussels, cuttlefish, and octopus contain about 11mg of iron.

Eggs and dairy products

There is a large amount of iron in egg yolk, and 100g contains 7.60mg. Eggs also have a lot of magnesium and calcium. Among dairy products, the largest amount is contained in Parmesan and goat cheese. Yogurts and yellow cheeses are among the last places because of their rich content of calcium, which prevents the proper absorption of iron.

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