Foods to Eat for Iron

Fish, oysters, and sesame seeds are just a few of the many healthy alternatives to meat that are rich in iron. Eat these foods to get the most iron from your diet. This article will go over some of the most well-liked foods for iron. To acquire the most iron possible, look at our additional meals list. After that, you can create your meal plans that include these foods.

Foods to Eat For Iron (2)

Foods to Eat for Iron

The production of red blood cells and the transportation of oxygen require iron, a crucial mineral. Lack of iron in the diet can result in anaemia, lethargy, headaches, irritability, and dizziness. You should get 18 mg of it daily, although your needs will differ based on age and gender.


Both heme and nonheme iron are found in meat, poultry, and fish. Meat, poultry, and fish are good nonheme iron sources because the body absorbs them more readily. If you consume foods containing nonheme iron, it can be easily absorbed; however, a diet rich in calcium, tannins, and fibre will reduce the absorption of nonheme iron.


Fish may be the solution if your diet is deficient in iron. Since fish have a high iron content that promotes the best red blood cell synthesis, fish are a fantastic source of iron. Heme and nonheme types of iron exist. Nonheme iron comes from plant-based sources, whereas heme iron is found in animal sources like meat and poultry. Ideally, it would be best if you eat meals high in both forms of iron.

Sesame Seeds

Sesame seeds, a mainstay of Middle Eastern cuisine, are increasingly widely consumed in the West. They are rich in magnesium, zinc, copper, and B vitamins, crucial for cell metabolism and brain function, and they provide 4.1 mg of iron per ounce. Sesame seeds have many advantages, including being low in calories and abundant in protein and fibre. They are a fantastic option for vegetarians and vegans because they are low in sodium and saturated fat.


Oysters are the ideal choice if you’re seeking a source of iron. 3.23 mg of iron can be found in one plate of raw oysters. Additionally, oysters contain zinc and selenium, two essential minerals for good health. Zinc and selenium both support a healthy immune system and healthy neurons and blood cells. Additionally, oysters are excellent for your health because they are high in protein.


A cup of grain quinoa has over three milligrammes of iron in it. In contrast, a single meal of red meat only contains around half that quantity. This grain rich in iron aids the body’s ability to move oxygen around and store it in muscles. In addition to being rich in many nutrients, our bodies require, quinoa is a good source of protein and folate. Additionally, it increases iron absorption and functions as an antioxidant.


An excellent source of iron is lentils. Excellent sources of protein and fibre are lentils. Fibre, with 6.59 milligrammes of iron per cup of cooked lentils. Additionally, lentils have a lot of fibre, which may help reduce cholesterol and blood sugar levels. 

Dark Chocolate

Some people might be surprised to learn that dark chocolate includes iron, making it a healthy food. Dark chocolate has a greater cocoa content and contains flavonoids, which are healthy for the body. In actuality, one ounce of dark chocolate has 3.4 milligrammes of iron! Eat some dark chocolate-covered strawberries for an extra iron boost if you don’t mind indulging in a little chocolate. Furthermore, the liver is a nutrient-rich food. One person’s recommended daily iron intake is more than met by a regular three-ounce portion of beef liver, which has 5 milligrammes of iron.


Chickpeas, commonly known as garbanzo beans, are loaded with iron. Five milligrammes of this mineral are present in only one half-cup serving. Chickpeas are a terrific snack, healthful meal, or luscious dessert in addition to being high in fibre. Roasted chickpeas can take the place of crisps or crackers for those who need a diet increase in iron.

Leafy Greens

Include spinach, kale, collard greens, swiss chard, and beet greens in your diet. Add some healthy fat, like olive oil, to these leafy greens to help your body absorb the carotenoids. You can obtain anywhere from 2.5 to 6.4 mg of iron in each serving, which equals 14% to 36% of your daily needs.


After cooking, one serving of lentils provides 6.6 mg of the mineral or 37% of your daily needs. Similarly, all legumes are a fantastic method to keep your body’s iron levels stable. This category includes chickpeas, soybeans, lentils, beans, and peas.

They are also excellent suppliers of magnesium, potassium, and folate. They have a lot of fibre, so you’ll feel fuller for longer. Your calorie consumption will decrease. As a result, they are aiding in weight loss.

Red Meat

You must regularly eat red meat if you are at risk for anaemia. Heme iron, abundant in red meat, lowers the likelihood of developing deficiencies. 2.7 mg of iron, or 15% of your daily need, may be found in one serving of ground beef, a form of red meat.

It is healthy at the same time since it contains vitamin B, selenium, protein, and zinc. According to a study posted on the National Center for Biotechnology Information, women who eat meat after aerobic exercise retain iron more effectively than those who take iron supplements.

Pumpkin Seeds

These seeds are a good source of zinc, manganese, vitamin K, and iron. 4.2 mg of the mineral is present in a 28 g dose of pumpkin seeds, which is 23% of the recommended daily requirement.

Pumpkin seeds are a convenient snack that is wonderful at any time of the day. Additionally, the seeds are a good source of magnesium. As a result, it also lessens the chance of developing diabetes and insulin resistance.

How does your Body Use Iron from Food?

Eating iron-rich food enters your body primarily through the upper portion of your small intestine. There are two different types of heme: nnonhemeand dietary iron. Heme sources have the greatest iron that your body can absorb. Haemoglobin is the source of heme iron. It can be found in animal products such as red meat, fish, and poultry that once contained haemoglobin (meat, poultry, and seafood contain both heme and nonheme iron). Plant sources make up the majority of non-heme iron.

How can you Get More Iron from Food?

Your body may absorb iron from foods high in iron more readily from some foods than others. Calcium, by itself, can cause issues. Avoid ingesting calcium-rich foods or beverages with meals that include iron-rich foods to ensure that you absorb the maximum iron from the food you eat. Consume nonheme iron foods with a meat, fish, or poultry diet to increase your iron absorption. You can also eat non-heme iron foods with a strong source of vitamin C, such as orange juice, broccoli, or strawberries.

You might require an iron supplement if you have difficulties acquiring enough iron from food sources. But first, discuss the right dosage with your doctor, and then pay close attention to their advice. Despite the rarity of iron poisoning from food sources, supplement dosages can be fatal. Iron can build up in bodily tissues and organs when the regular storage locations, the liver, spleen, and bone marrow, are full because very little iron is eliminated from the body.

What Drink is Beneficial for Iron Deficiency?

A quick and simple approach to receiving iron from many sources is through smoothies and shakes. Examples include smoothies made with spinach, cashews, raspberries, mulberries, or beets and oranges. Juices, including prune juice, beetroot juice, and pumpkin juice, are also beneficial for treating an iron deficit. Pick a beverage that contains orange, tomato, or grapefruit juice because these foods are high in vitamin C and improve nonheme iron absorption.

What Juice is High in Iron?

Plant-based sources of iron include spinach juice, prune juice, beetroot juice, and pumpkin juice. They are also a rich source of numerous vitamins and minerals that raise the healthy iron levels in your body. To maximise the advantages, combine these juices with various animal-based iron sources in your diet.

How can We Acquire 8 Mg of Iron Per Day?

Several foods can aid in your daily intake of 8mg of iron. For instance, by including clams, tofu, sardines, spinach, soy, clams, dried fruits, and legumes in your diet, you can acquire 8 mg of iron daily. Additionally, you can raise your iron levels by drinking more beverages.

Consume smoothies and juices high in iron, such as beet and prune juice. Orange smoothies are another option, as they contain vitamin C, which is necessary for iron absorption. Regularly eating a balanced diet is preferred.

How can We Naturally Boost My Iron Intake?

You can naturally improve your iron levels by consuming iron-rich foods like beef, tofu, beans, and spinach. Additionally, fruits like oranges, kiwis, and limes provide a healthy amount of vitamin C, which controls iron absorption. Additionally, since the tannins in tea and coffee stop iron from being absorbed, they should not be consumed with foods high in iron.


Since your body cannot create iron on its own, it is a vital mineral that must be frequently eaten. However, it should be understood that some persons must restrict their consumption of red meat and other heme iron-rich meals. However, most people can control how much food they ingest. If you don’t consume meat or fish, keep in mind that consuming plant-based iron sources and a supply of vitamin C will help increase absorption.