What foods are rich in iron?
What foods are rich in iron?

Iron is an essential element required to produce new red blood cells, and it is also present in our muscle cells and proteins used in the metabolism and immune system. An iron-rich diet ensures healthy energy levels and plays a key role in energy production and muscle function. The recommended daily allowance of iron for adult men is 8mg, and the recommended daily allowance for adult women is 8-18mg. Vegetarians’ recommendations are slightly more restrictive. Many people fail to reach their goal of iron in their diet, but this goal can be easily achieved by eating iron-rich foods.
Tip: Try not to use iron in combination with coffee or dairy products, as they will inhibit iron absorption.


Cooked lentils contain nearly 7 mg of iron per cup. In addition, a cup of cooked lentils is rich in fiber, which can even lower cholesterol levels and balance blood sugar. Make sure to soak the lentils overnight, as this will reduce phytic acid and thus inhibit iron absorption.


Too little iron means reduced red blood cells, which may lead to iron deficiency anemia. Spinach is a green leafy vegetable rich in iron-100 grams of spinach contains 3 mg of iron. Most vegetables contain iron inhibitors, but pairing them with vitamin C can help you absorb iron better.


Soybeans can increase the iron content in the body and are also an important source of minerals such as copper and manganese. A cup of cooked soybeans contains nearly 9 mg of iron. These nutritious beans are an excellent substitute for meat in a vegetarian diet. In addition, soybeans are also rich in protein, amino acids and many important vitamins. Add soybeans to the pasta to enhance the taste, or add a little salt to enjoy it.


Oysters are rich in protein, zinc and vitamin B12. They also contain a lot of iron. Three ounces of oysters provide nearly 8 mg of iron when cooked. Although iron is contained in raw oysters, for safety reasons, it is best to choose cooked oysters.

Fortified hot cereals

Fortified grains can provide five to eight milligrams of iron. For maximum health benefits, please check the nutrition label of a specific brand before buying. Buy grains that are rich in iron and other minerals, such as calcium and fiber. Adding vitamin C to your breakfast will help you absorb the iron in cereals.

Black chocolate

Now, chocolate lovers have a good reason to eat black chocolate: it is rich in iron. Three ounces of dark chocolate can provide about eight milligrams of iron. Eating a small piece of black chocolate and other iron-rich foods can help iron-deficiency anemia.

Beef liver

Offal food is the best source of some important nutrients (such as iron). A 2.5-ounce serving of beef liver contains about 5 mg of iron. However, liver should be consumed in moderation, as too much can cause cholesterol to rise above the ideal level.

Sesame seeds

Sesame is not only an important source of copper and manganese, but also a good source of plant iron. Sesame is considered one of the oldest condiments, and it adds a crunchy nutty flavor to many Asian dishes. A quarter cup of sesame seeds contains more than five milligrams of iron. Mixing roasted sesame seeds with garlic and vinegar can be used as an ideal condiment for savory dishes, noodles and salads.

Canned clams

A three-ounce can of canned clams provides about 24 mg of iron. Clam is one of the richest sources of iron in addition to red meat. Clams with spaghetti sauce are super delicious.


Chickpeas belong to the leguminous family. This iron-rich legume is rich in fiber and zinc, which can meet 4% of the daily iron requirement. A single cup of chickpeas contains five milligrams of iron and plenty of protein, making it an excellent choice for vegetarians. Likewise, make sure to soak the chickpeas overnight to reduce phytic acid, which is known to inhibit iron absorption.


A pack of 100 grams of cooked duck with skin contains 2.7 mg of iron, which is twice that of chicken and turkey. This inhabiting waterfowl is also an important source of selenium, which is an essential micronutrient that can help the human body resist the damage of free radicals. Although the meat looks darker than chicken or turkey, ducks and geese are poultry and are considered white meat.


A cup of dried apricots contains 2.7 mg of iron, which is more than eight times that of fresh fruit. Apricot is an important source of nutrition. They also provide 7 grams of dietary fiber, compared to only 2 grams of fresh food.


Each 100 grams of tofu can consume 5.4 mg of iron, which is a valuable vegetarian and vegan meal. We absorb iron from meat much easier than plants, so we need to be careful to get enough minerals to give up the former. Iron-rich plant foods such as tofu can help relieve anemia. Tofu is also very important to the kidneys. Compared with meat, it is less fatigued to the kidneys.

Cashews and almonds

One of the fastest ways to overcome iron deficiency is nuts. On average, cashews and almonds provide nearly 3.8 mg and 6.7 mg of iron respectively, as well as some other supplementary nutrients. These two are also effective sources of antioxidant vitamins E and K, which help reduce oxidative stress; while magnesium is involved in hundreds of important body functions, including strengthening the immune system.


Quinoa contains nearly 3 mg of iron per cup, which is about 15% of the daily requirement. Quinoa’s unique combination of rich nutrients means that each serving provides about 8 grams of high-quality protein and is rich in fiber. In terms of trace elements, quinoa is a good source of iron, copper, thiamine and vitamin B6. It also has nearly 20% of the daily requirement for folic acid, which is a B-vitamin necessary for the production of white blood cells and red blood cells in the bone marrow.



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