Top 6 Foods Rich In Iron

Iron deficiency is the most common form of nutritional deficiency. Iron is an important nutrition used to transport oxygen to all parts of the body.

June 20, 2017

Iron deficiency is the most common form of nutritional deficiency. Iron is an important nutrition used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Iron-deficiency anemia, the most common form of anemia, is a decrease in the number of red platelets. Without adequate iron, your body can't deliver enough hemoglobin, a substance in red platelets that makes it feasible for them to convey oxygen to the body's tissues. As a result, you may feel weak, tired, and irritable. Iron deficiency found especially among children and pregnant women. Not getting enough iron can cause iron deficiency anemia and make you more susceptible to illness and infections; it can even cause premature delivery in pregnant women. There are two types of iron. Heme iron from animal sources and non-heme iron from plant sources. It’s essential to get both types of iron from your diet. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. A few food can help your body retain iron from iron-rich foods; others can block it. To get the most iron from the food you eat, avoid from drinking coffee or tea or eating calcium-rich foods or beverages with iron-rich food.

Squash and Pumpkin Seeds

Pumpkin seeds are tasty and have many health benefits packed into their small size. Pumpkin seeds are the flat, oval-shaped seeds. Pumpkin seeds are light green on the inside, but outside it is white. The seeds taste great in homemade trail mix, added to bread or muffin recipes, or as a crunchy salad topping. Or pick up roasted, unsalted pumpkin seeds at your grocery store and keep them on hand for a quick and healthy snack. Pumpkin seed has the highest amount of iron than Other Seeds like Sesame, Sunflower,and Flax.

corn Rich In Iron

Chicken Liver

Meat like liver is the best source of heme iron, with the special reward of different minerals, vitamins, and protein. "Hamburger liver is amazingly high in iron at 5 mg for each cut. Pork liver is a significantly more brilliant choice, as it's somewhat more slender and has higher iron and vitamin C levels. Yet, take note of that liver ought to be eaten in moderation since it's high in cholesterol; pregnant ladies may likewise need to restrict in their food intake as that the high vitamin A levels in liver have been related with birth defects. In case you're not a lover of liver, then you can eat egg yolks and red meat are likewise high in iron.

chicken liver rich in iron

Oysters or sea food

Oysters are naturally one of the most nutritionally well balanced of foods. Oysters and Seafood can provide rich sources of iron. Clams, oysters and fish contain high amounts of heme iron. They are low in calories, low in fat and a good source of iron which makes you feel fuller after eating. Oysters taste like eating a small amount of pure ocean. Some might call it mushy.The texture is jelly-like and smooth but with no tooth resistance at all. Always eat oysters fresh, newly opened and chilled.

oysters rich in iron

Nuts(Cashew, Peanut, Almond)

An almond, despite being classified as a nut by most people, is actually the seed from the fruit of an almond tree. Almond is a highly nutritional nut and a rich source of iron. They are known to have great medicinal value, which, along with their good taste, is the main reason that so many people proactively add them to their diet. You can eat almonds directly, preferably on an empty stomach to increase and speed up the absorption of their nutrients.

almond rich in iron


Iron deficiency is as high among meat eaters as vegetarians. Chickpeas mostly loved by vegetarian is one of nature's perfect foods, these versatile legumes, with a firm yet creamy texture and a delicate nut like flavor, are highly nourishing.They are rich in iron and protein. When you're eating fewer calories to lose weight, those calories must be packed with nutrition. This is where chickpeas shine as a weight-loss food. One-half cup of cooked chickpeas has barely a trace of fat.
chikpeas rich in iron


Make a habit of eating a bowl of cereal in your breakfast. Opt for a fortified version to start your day off with a dose of iron. They are very nutritional for the amount of iron per serving. Cereals are enriched with niacin, iron, riboflavin and thiamine, and most cereals have abundant fiber contents, especially barley, oat, and wheat. Cereal grains are cultivated in huge quantities and provide more food energy than any other type of crop. Corn flakes, porridges, and oatmeals are the best examples of breakfast cereal.

cereals rich in iron