Eight Sources Of Iron To Include In The Diet

Eight Sources Of Iron To Include In The Diet

Due To The Important Role Of Iron In The Body, The Lack Of This Element Can Cause Various Symptoms. But With A Proper Diet, You Can Provide The Iron Needed By The Body.

To avoid tiredness, you must ensure that iron-rich foods are in your diet. Iron is a vital mineral that the body needs to make hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body.

Without enough iron, the body cannot make enough red blood cells to carry oxygen, leading to health problems and symptoms such as extreme fatigue.

Due to blood loss during menstruation, women are more prone to iron deficiency anemia and, as a result, may need to take supplements. You can also make changes in your diet to help absorb iron. For example, take iron with food containing vitamin C.

 “Iron absorption is highly dependent on the health of the gastrointestinal tract,” says Dr. Margarita Kvitova-John, physician and founder of the Lantern Clinic.

Iron absorption starts in the stomach and occurs mainly in the small intestine. Adequate secretion of hydrochloric acid in the stomach is necessary to begin the digestion of proteins and fats and the activation of iron.

“Iron deficiency can lead to iron deficiency anemia, which can cause fatigue, palpitations, and shortness of breath,” adds Dr. Jenny Williams, MD, a chief clinical officer at Thriva. Of course, you can supply the iron your body needs by eating the right foods.”

Next, these two experts introduce iron-rich foods and explain why eating them is essential.


Legumes are good plant sources of iron, usually rich in protein and other vitamins and minerals, and are considered a good base for a meal. Additionally, canned and dried beans have a long shelf life, making them a convenient and nutritious option on busy days when you don’t have food at home.

“Baked beans are high in iron,” says Dr. Williams. A 200-gram can of bean feed contains 2.8 mg of iron, which provides 19% of the daily iron requirement of a 30-year-old woman and 19% of the daily iron requirement of a man. Beans and other legumes are an excellent source of iron and protein but are lower in fat than meat.

Red beans are rich in iron and contain 58.6 mg of iron per 100 grams. Every 100 grams of black beans has 34.5 milligrams, and every 100 grams of pinto beans has 4.5 milligrams of iron.

Red Meat

Red meat is a rich source of heme iron (a type of iron that we get from animal sources and that our bodies digest more quickly). Beef steak contains 3.5 mg of iron per 100 grams, while mutton has 1.55 mg of iron per 100 grams.

Although research has shown that consuming too much red meat is not suitable for health, a study published in the Journal of Internal Medicine suggests that reducing red meat consumption can help reduce the risk of cardiovascular disease and increase longevity.

“Red meat is a good source of iron when eaten as part of a healthy diet,” says Dr. Williams. A serving of 70 grams of it contains 2.5 mg of iron. But you should avoid eating more than 350 grams of red meat weekly. Red meat, especially its processed types, is associated with colon cancer. Try to avoid altogether eating processed meat. “Red meat and fish also contain iron, which your body absorbs more easily than iron in plant foods.”


While the liver is not to everyone’s taste, it also contains large amounts of iron, making it a great option to add to your diet, especially if you suffer from iron deficiency anemia. Goose liver can provide 30.5 mg of iron per 100 grams, 100 grams of chicken liver has 99.8 mg of iron, and 100 grams of calf liver has about 4.6 mg of iron.

If you don’t want to eat liver as a food, you can add it to other foods, says Dr. Kvitova Jan.

dry fruits

Dried fruits can be an excellent source of iron and are also rich in vitamin C; Therefore, they are a good option for easy absorption of iron. “Dried fruits like raisins, apricots, figs, and plums are high in iron,” says Dr. Williams. Just a tiny amount of them can increase your iron intake. But dried fruits have a lot of sugar, so avoid overeating them. “You can consume about 30 grams or one tablespoon of dried fruit five times daily.”

Dark green vegetables

“Dark leafy greens like kale, spinach, and chard are great sources of iron,” says Dr. Williams. “Try adding them to your meals or have them with your meals to increase your iron intake.”

Dark green vegetables are also a good source of vitamin C, which is needed for iron absorption. Although dark green vegetables are not the richest food source of iron, they are usually very nutrient-dense, and their vitamin C content makes their iron easier to absorb.

As a plant source, Dr. Kvitova-John says that spinach is an excellent option for an iron-rich food base.” Although spinach is commonly touted as the richest source of iron, it’s a good source, but it’s not the best source of iron,” he explains. The iron in spinach is almost equivalent to the iron in red meat: 100 grams of spinach contains 2.7 milligrams of iron, while the amount of iron in 100 grams of red meat is 2.6 milligrams.


Whole eggs contain 1.67 mg of iron per 100 grams. They are rich in other vitamins and minerals, making them a good option, especially for people on a vegetarian diet who don’t want to consume other animal sources of iron.

“Eggs also contain protein, vitamin A, vitamin D, vitamin B12, and folate,” adds Dr. Williams. The body absorbs iron from animal products such as meat and eggs more easily than from plant foods. “So, if you don’t eat meat, eating eggs is a good way to increase your iron intake.”


Fish is rich in lean protein and provides essential fatty acids that help support brain health and function. Fish is also an excellent source of iron, with 100 grams of mackerel containing 1.63 milligrams of iron, 100 grams of tuna containing 1.02 milligrams of iron, and 100 grams of salmon containing 0.25 milligrams of iron.

Dr. Williams explains that salmon is excellent because it’s a fatty fish that contains other nutrients and iron. “Salmon is a good source of iron,” he says. Other seafood such as prawns, mackerel, mackerel, and tuna contain iron and other valuable nutrients. Oily fish are a good source of omega-3. “Omega-3 is a family of fats that help keep the body healthy.”

Nuts and seeds

Nuts and seeds are an excellent source of iron and are also rich in protein and other nutrients. Cashews contain 6.68 milligrams of iron per 100 grams, pistachios contain 92.3 milligrams of iron per 100 grams, and pecans contain 53.2 milligrams of iron per 100 grams. You can also consume plant nuts in butter, making getting the iron you need more accessible.

“Peanuts are rich in iron and protein, as well as important vitamins and minerals such as vitamin E and magnesium,” explains Dr. Williams. Nuts such as walnuts, almonds, hazelnuts, cashews, and pistachios also have a lot of iron. Try to choose a peanut butter that does not have a lot of added salt or sugar.

Seeds are also suitable as a snack to increase iron intake. “Pumpkin seeds are rich in other vitamins and minerals in addition to iron,” says Dr. Kvitova Jan. Seeds are also a good source of iron, just like plant nuts. The seeds can easily be added to various foods and sprinkled on foods such as yogurt, smoothies, and salads. “Just one tablespoon of these foods can increase your iron intake.”