Surprisingly Iron Rich Superfoods

Iron is the most abundant mineral in the human body. Iron is an essential mineral that helps carry oxygen to the cells in your body. Surprisingly Iron rich Superfoods are great for helping to keep your body healthy. Iron is a mineral that is required for the production of hemoglobin, which transports oxygen. It helps with blood production and keeps energy levels high. Iron is found in animal meats such as beef and lamb as well as fortified cereals and bread.

A few other iron-rich foods are spinach, beef liver, green beans, lentils, cashews, apricots, and raisins. Fortunately, the body has a way of recycling iron and maintaining its levels; however, if we don’t get enough iron in our diet we may need to take supplements. Iron deficiency can lead to anemia and symptoms such as tiredness and rapid heartbeat. One of the most common side effects of an iron deficiency is anemia, a condition that causes fatigue and shortness of breath, decreased immunity, and trouble concentrating. Other symptoms include cold hands and feet, rapid breathing, and low blood pressure.

Following are some of the Surprisingly Iron Rich Superfoods that you should consider adding to your diet plan:

A- Plant Based Iron Sources:

1- Dry Fruits are Rich With Iron:

Over 40% of American women don’t get enough iron each day according to the World Health Organization. Dry fruits are one of the healthiest snacks you can indulge in. The benefits are endless- they are low in calories, high in fiber, and have a plethora of vitamins and minerals. They are also loaded with iron, which is an important nutrient for preventing anemia. Enjoying a handful of dry fruits such as apricots, figs, and raisins can significantly boost your iron content. Iron is an essential mineral that many people require more of, especially those who lead active lifestyles. Ensuring you get the recommended amount of iron each day may help you avoid fatigue, hair loss, and muscle weakness. Iron is an essential mineral and one of the most important nutrients for health.

2- Fruits are Rich With Iron:

The human body needs iron to produce blood cells, which transport oxygen through the body. The presence of iron in fruits is necessary for the production of hemoglobin. The amount of iron contained in fruits varies greatly, with some containing as little as 0.1% while others contain up to 16%. Consequently, a lack of iron in the diet can lead to anemia, characterized by fatigue and weakness. Thankfully, there are many fruits rich in iron that can help keep your energy levels up. Fruits that are iron rich include strawberries, kiwi, mangoes, watermelon, cherries, raisins, apricots, figs, bananas, oranges, and grapefruit.

3- Vegetables are Rich With Iron:

Iron-rich vegetables are the building blocks of a healthy diet. Iron is an essential mineral for human health and crucial to the functioning of red blood cells. The best way to get these essential nutrients is by including them in your daily diet. Iron-rich vegetables include dark leafy greens, spinach, kale, collard greens, beet greens, beans, and dried fruit. Beans are an excellent source of this mineral due to their high iron content per serving size. For instance, ½ cup of beans has about 3mg of iron whereas 1 cup of spinach only has 2mg. A cup of cooked spinach contains 4.6 milligrams (mg) of iron, which is 41% of the daily requirement for women.

4- Legumes are Rich With Iron:

Legumes are a particularly good source of iron, as they consist of soluble and non-soluble types of iron. A staple in many diets, legumes are rich sources of iron that can be easily added to your food. They have been shown to have a significant impact on physical performance by increasing scores on endurance tests. A study just published in the “American Journal of Clinical Nutrition” found that eating beans, peas, and lentils can help prevent anemia from developing in women from Northern India. Iron-deficiency anemia is a common condition worldwide and it has been identified as a major health concern among Indian women. Legumes are rich in iron which may be due to the presence of phytates that are known to inhibit the absorption of iron.

5- Oats are Rich With Iron:

Oats are known for their high levels of fiber, but what many people don’t know is that oats are also a great source of iron. Oats have been found to have a high level of iron and they can be a great way to boost one’s daily intake of this vital mineral. In fact, a cup of cooked oats can contain up to 18% of the daily requirement for iron from many other foods. If you’re not already adding them to your diet, it’s time to start. However, a common problem with oats is that they often contain gluten.

6- Seeds are Rich With Iron:

Iron deficiency is a concern for many people, especially children, and pregnant women. A new study shows that seeds are a potent source of iron. In the study, participants ate between 1-2 tablespoons of pumpkin or sunflower seeds per day, which resulted in a notable increase in iron levels after just one week. Iron is crucial for healthy blood cells and immune function. The body can’t store iron and will use any excess. Recent research found that seeds such as sesame, pumpkin, sunflower, and the like are also rich in iron which makes them good additions to any diet. Seeds are a quick and easy way to incorporate more iron into your diet!

B- Animal Based Iron Sources:

1- Seafood is Rich in Iron:

The U.S. Department of Agriculture recommends consuming at least 8 ounces of seafood per week to meet the distinct nutritional needs of people who must follow a vegetarian diet. Seafood is rich in iron, protein, omega-3 fatty acids, and other important nutrients that are difficult to find in vegetarian options. Seafood is rich in iron, but it’s important to know that not all seafood has the same amount. For example, shellfish are among the richest sources of iron, while many other fish contain less. Furthermore, some types of seafood are easier to find than others. Fish with dark flesh like tuna and mackerel may be more difficult to find at your local grocery stores than white fish like cod or haddock.

2- Poultry Products are Rich in Iron:

It is estimated that men require 8-18 milligrams of iron per day, while women require 18-27 milligrams of iron per day. Poultry is a rich source of iron. A survey was done by a team of scientists to find out the amount of iron contained in different types of poultry products. When it comes to poultry, chicken is king. Chicken contains about twice as much iron as beef, and close to five times as much as pork. In addition, the study found that chickens raised without antibiotics have about twice as much iron as those raised with them.

The best sources of iron in the American diet come from poultry products. For example, roasted chicken breast meat contains 2.7 mg and fried chicken breast meat contains 2 mg. Roasted turkey leg meat contains even more: 3.3 mg per 4 ounces and fried turkey leg meat contain 3 mg per 4 ounces. Roasted turkey breast does not contain as many milligrams of iron as the other two types, but it still has 1.

3- Red Meat is Rich with Iron :

There are many benefits to eating red meat. Most notably, red meat is rich in iron. Iron is an important mineral, which plays a major role in living organisms- it’s necessary for many metabolic functions. The primary dietary source of iron is red meat. Red meat provides 10% of the daily recommended intake of iron, and there are no known negative side effects from consuming it. For years, people have been relying on red meats to meet their iron requirements. These days, many people are relying on supplements in order to get the recommended daily dosage of iron. However, what they may not realize is that the supplement might not be the best way to go. Iron in meat is easier for your body to process than what you might find in supplements.

C- Dark Chocolate is Rich in Iron:

Dark Chocolate is rich in iron, copper, and manganese. These three nutrients are important for energy production, which makes dark chocolate an excellent pre-exercise snack. However, it is not recommended that individuals with hemochromatosis or celiac disease consume chocolate products due to the high level of saturated fats and sugar content. Wherever you find high levels of iron, copper, and manganese you will find dark chocolate. When you’re feeling tired or lethargic, try replacing your morning coffee with a cup of dark cocoa. For some people, eating small amounts of dark chocolate regularly is necessary to meet their recommended dietary intake.


In conclusion, Iron-rich foods are great for boosting your energy levels and preventing anemia. The most important thing to remember is to eat iron-rich foods along with vitamin C rich foods. For best absorption of the iron, eat meat or produce sources of iron only with vitamin C containing foods. Iron rich foods are nutritious and great for boosting your energy levels. Not enough of these can cause anemia, so eating them is important to prevent that. There are many different types of foods that are high in iron. It is important to know which foods are best for you because they will help with your daily dietary needs.
Fruits and vegetables, as well as beans and meat, have a variety of high iron options so there’s no excuse for not getting enough iron from your diet. Iron is an important mineral that helps with energy levels, boosts immunity, and improves memory so eating a plant-based diet is the way to go!

You can also read Health Benefits of Iron to know why it is important to add this nutrient in your diet plan.

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