Top 20 Iron Rich Foods

Top 20 Iron Rich Foods

Blood is the lifeline of our body to function properly throughout the day, even when we are asleep. There are two very important components in our blood namely hemoglobin and myoglobin.  For both these components to stay maintained at their required levels the body requires a steady supply of iron. This iron can be supplied to the body with the help of iron-rich foods like spinach, potatoes, apples etc. It is a healthy option to generally maintain the supply of iron with the help of organic natural products as intake through some other means can have repercussions like side-effects. Deficiency of iron in the body can lead to anemia which may be fatal to one’s health condition. Some of the foods that contain iron in abundance are as follows:

Top 20 Iron Rich Foods

Spinach

Spinach

Spinach is a diet which comes under iron-rich foods category. Those of us who were allergic to the intake of spinach in our childhood were given examples of the famous cartoon character “Popeye the sailorman” and his dietary habit of taking spinach. Spinach is recommended to people suffering from anemia as they are foods rich in iron and can help increase hemoglobin. People suffering from anemia must include spinach and foods that contain iron as a staple part of their diet for this sole purpose. The iron content in spinach is 4 milligrams per 100 grams.

Broccoli

Broccoli

Broccoli also counts among iron-rich foods and belongs to the cruciferous vegetable category. Not only do they find a place among foods high in iron, they are also a rich source of other essential nutrients like magnesium and vitamin A and C. Considering the fact that they are regarded as foods that contain iron they are known to contain about 2.7 milligrams iron per 100gms.

Beetroot

Beetroot

In order to increase hemoglobin levels in our blood another go to dietary complement is beetroot due to their high folate content in addition to being foods high in iron. Banking on the fact that they come under iron rich foods laid their testimony to further boost up the hemoglobin levels in the blood. Their count as foods that contain iron is attributed to the fact that they contain 0.8 milligrams per 100 grams of their content.

Potatoes

Potato – An Iron-rich Commoner

Potato finds its place in most of the dishes that we have for our diet. A very important fact that is unknown to us is that they are iron rich foods and plays an important role in maintaining the iron levels in our blood. As foods that contain iron, they can help maintain the hemoglobin levels in our blood. They are also known to be a great source of Vitamin C which can further cement the fact as to why we must include them in our day to day diet. A large potato can contain up to 3.2 milligrams iron which can help cement its place as foods high in iron.

Watermelon

Watermelon

This delicious summer fruit not only comes under iron rich foods but can also ensure absorption of iron as it promotes better conversion of iron into hemoglobin. Due to this very fact, watermelon must find a special place among foods high in iron. The content of iron is 0.4 milligrams per cup of watermelon which helps it claim its rightful place among foods that contain iron.

Apples

Apple

Apple is also known to be included among foods high in iron. There is a popular saying “An apple every day keeps the doctor away” which can be attributed to the fact that they are a rich source of several important vitamins and minerals and also come under iron rich foods which can severely boost up our hemoglobin levels. A medium apple is known to contain 0.31 milligrams of iron which can easily register it among foods that contain iron.

Pomegranate

Pomegranate

We are always in the hunt for dietary supplements which are a rich source of essential vitamins and minerals. Amongst these important vitamins and minerals that we look to include in our diet, special emphasis is generally given to the selection of foods high in iron. Another food rich in iron is the fruit pomegranate. Other than coming under the iron rich foods category- they are rich in calcium, protein, fiber and several other vitamins and minerals which makes it an attractive proposition that we may include in our diet. They can be considered as foods that contain iron as they contain 0.4 milligrams iron per 100 grams.

Strawberries

Strawberries

Looking for iron rich foods associated with taste? Look no further as the answer to your question is strawberry. Other than being considered a tasty fruit they are a rich source of Vitamin C and iron. Considering the fact that they are foods rich in iron, they can also help us with increasing hemoglobin levels in our blood. Their iron content is 0.4 milligrams per 100 grams which can solidify its place as foods that contain iron.

Chicken Breast

Chicken Breast

Chicken Breast also comes with iron rich foods list. People who are non-vegetarian can rely on chicken breast to meet their iron requirements depending on the fact that they are foods high in iron. They can fulfill the role of effectively maintaining the hemoglobin level in our body considering the fact that they are foods that contain iron. They are known to contain 0.7 milligrams iron per 100 grams.

Red Meat

Red Meat

Another great option for iron rich foods is red meat or ground beef. In spite of the very fact that they come under foods high in iron, we must make sure that we do not consume the fat associated with it as it can do us more harm than good. They contain 2.1 milligrams iron per 85 grams which is quite substantial in terms of iron content and can easily cement its place among foods that contain iron.

Beef Liver as a B12 Source

Liver

Looking to boost your iron intake? Consuming liver is the most obvious choice amongst the foods that contain iron. Amongst iron-rich foods, Liver will hold an important position as one of the most iron-rich food. Even by the slightest serving, they are capable of raising the hemoglobin level in our blood.Although chicken and beef liver both are equally effective the latter can be at times considered a potent choice as they are low in calories and cholesterol. The iron content per 100 grams of chicken liver is 9 milligrams which clears the fact as to why they are considered as foods high in iron.

Prawns

Prawns

We can also find a wide variety of seafood among iron rich foods. Prawn as a seafood contains a high dose of iron content which can easily place it among foods high in iron. They contain 3 milligrams iron per 100 grams which brings it into consideration among foods that contain iron.

Salmon

Salmon

Consumption of oily fishes can be considered a good dietary choice as they are rich in both omega-3 fatty acids and iron. Consumption of oily fishes like salmon can play an important role in fulfilling the iron deficiencies in our body. The iron content in fishes is 1.7 milligrams per 100 grams.

Clams

Clams

Clams are foods high in iron along with being rich in vitamins C and B12. Other than being iron rich foods, they can serve a multi-role in serving our body with minerals and nutrients due to the presence of these important components. They contain 28 milligrams iron per 100 grams which makes it a countable option amongst foods that contain iron.

Soybeans

Soybeans and Chickpeas

Soybeans and chickpeas can play the role of iron-rich foods for people who do not consume non-vegetarian products. Other than being a rich source of protein these dietary supplements are rich in folates and Vitamin C which are also beneficial for our body. They are considered an excellent proposition due to the fact that they are foods high in iron which can increase our hemoglobin levels significantly and thus take care of iron deficiencies.

Brown Rice

Brown Rice

Brown rice is an interesting option to fulfill our requirement of daily iron intake. We can replace white rice with brown rice from our dietary regime as it is particularly rich in iron can help us maintain our hemoglobin levels. Their iron content is 0.4 milligrams per 100 grams.

Whole Grains

Whole Grains

Whole grains are also considered particularly rich in iron content and can fulfill our daily iron requirement. We can segregate wholesome products like barley and oatmeal under the whole grains category. The iron content is 2.5 milligrams per 100 grams of any whole grain.

Spirulina

Spirulina

Blue-green algae called spirulina is known to many as Pond Scum that contains iron owing to their capability of fulfilling up to fifty percent of one’s daily iron requirement. This iron-rich food also contains a plethora of different vitamins such as vitamin C, D, and E. Among the iron rich foods, spirulina may appeal to the vegetarian masses as they have to restrict themselves from animal protein which is generally iron rich. One ounce of spirulina is known to contain 8 milligrams of iron which can cement its place as foods high in iron.

Dark Chocolate

Dark Chocolate

Chocolate may appear to us as just a way to meet our temptation for something sweet but they have properties more than it meets the eye. They can also be considered as foods that contain iron. They can be considered a healthy option by reviewing the fact that they may be able to fulfill up to 20% of our daily iron requirement. One ounce of chocolate contains 3.3 milligrams of iron.

Black Beans

Black Beans

Iron-rich foods also include black beans. They are not only a good source of iron but are also rich in fiber and protein. They can be a good source of carbohydrate for people with insulin resistance such as prediabetic patients. They contain 1.8 milligrams of iron per half cup.