Top Iron Rich Foods

Iron is an essential mineral for our body. The main function of the Iron is to transport oxygen in throughout our body. (1)


If you don’t have enough iron in your diet then you may feel weak because oxygen cannot reach to your tissues and organs.


Iron deficiency can lead to anemia, the condition in which the body lacks red blood cells. (2)


Vegetarians, vegans, and women are more likely to suffer from iron deficiency.


There are two types of iron, heme iron, and non-heme iron. Heme iron is found in meat, poultry, and seafood. Heme iron is easier to get absorbed in the body than non-heme iron. The most non-heme iron source is plant-based. Nonheme iron is more easily absorbed if it is consumed with vitamin C.


The daily requirement of iron as per RDA is 8gm for men and 18gm for women. (3)


In this article, we are going to see top iron-rich foods.

1. Oyster


Oysters, shellfish are tasty and high in nutrition. In 3 ounce properly cooked oyster one can get 8mg of iron. So it is considered as a good source of iron.


2. Spinach

Cooked or boiled 1 cup spinach contains 6mg of iron which is 36% of recommended daily value(RDV) in iron.


3. Liver

Cooked 3 ounces liver contains 5mg of iron. And it is considered as a good source of iron.


4. Legumes


Chickpeas, soyabean, lentils are some of the common types of legumes. And these are a good source of iron.


5. Dark Chocolate

Dark chocolate is a high source of iron. It is also very delicious and nutritious.


6. Tofu

Tofu is popular among vegans and vegetarians and is a good source of iron.



Rishi Surti

Hey there! I am Rishi Surti from Healthvera team. I run this website. We provide information on various health and wellness categories and our mission is simple to stay healthy and live healthy!

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