10 Food Items Loaded with Iron

All of these foods are highly rich in iron and should be consumed on a regular basis for the proper functioning of the body. The iron rich foods are:

  • Vegetables
  • Green vegetables of all kinds
  • Tofu
  • Broccoli
  • Sweet peas
  • Brussel sprouts
  • Kale
  • Bean sprouts
  • Lima beans
  • Tomatoes
  • Potatoes
  • Green beans
  • Cabbage
  • Corn
  • Beets
  • Meat and Poultry
  • Lean beef
  • Veal
  • Chicken
  • Pork
  • Turkey
  • Lamb
  • Liver (except fish liver)
  • Seafood
  • Fish
  • Mussels
  • Shellfish.

10 Food Items Loaded with Iron

The following food items definitely top the charts and are highly enriched with iron:

  1. Spirulina (1 Ounce Equals to 8 mg of Iron)

    Spirulina is highly rich in iron. One ounce of spirulina comprises 8 mg of iron. These milligrams of iron contain half of the classic nutritional values of iron. Spirulina is basically a blue – green colored algae, which has been known for its intense flavor and its nutritional value. When a person is looking for a vegetarian, non – heme source of iron, spirulina should be the first choice. Apart from being rich in iron, it also contains amino acids, protein, vitamin B, vitamin C, vitamin D and vitamin E.
    Spirulina-Food Items Loaded with Iron

  2. Beef Liver (3 Ounces of Organic Beef Liver Equals to 4.05 mg of Iron)

    Liver, as mentioned earlier, is highly rich in iron. When it comes to a heme form of iron, organic beef liver tops the chart. The heme form of iron is basically the most absorbable form of iron. Organic beef liver can work wonders when it comes to treating anemia naturally. When a person suffers from any kind of anemia which happens due to lack of iron in the body, organic beef liver is the best choice in treating anemia naturally. Apart from being rich in iron, liver also contains polate and vitamin B12. These minerals also aid the process of treatment of anemia naturally.
    Beef Liver-Food Items Loaded with Iron

  3. Grass – Fed Beef (1 Lean Grass-Fed Strip Steak Which Is About 214 Grams of It Equals to 4 mg of Iron)

    Grass – fed beef is another amazing source of meat. It contains rich amounts of heme iron. Apart from being enriched with iron, it also contains other essential nutrients which are beneficial for the human body. On top of being highly rich in iron, grass-fed beef is also rich in precursors for vitamin A and vitamin E and cancer fighting antioxidants. Overall, grass-fed beef is an excellent source of iron rich food.
    Grass – Fed Beef-Food Items Loaded with Iron

  4. Lentils (½ Cup Lentils Equal to 3.3 mg of Iron)

    Lentils are basically legumes that serve myriad purposes. It is highly rich in non heme source of iron. Besides comprising rich amounts of iron, it is also filled with many nutrients that enhance human health. Also, it comes pretty much cheap and is quite versatile and serves a lot of functions with its nutritional values.
    Lentils-Food Items Loaded with Iron

  5. Dark Chocolate (1 Ounce Of Dark Chocolate Equals to 3.3 mg of Iron)

    For people with a sweet tooth, dark chocolate is an incredible option to consume iron. One ounce of dark chocolate makes up for almost twenty percent of the required iron intake for an adult. High quality dark chocolate is highly rich in iron and serves as a healthy dessert option.
    Dark Chocolate-Food Items Loaded with Iron

  6. Spinach (½ cup of Cooked Spinach Equals to 3.2 mg of Iron)

    As it has always been known, spinach is a primary source of iron. It is highly rich in iron. Spinach is basically a leafy green vegetable which is also loaded with many essential nutrients apart from being rich in iron. When it comes to vegetable sources of iron, spinach tops the chart. Also, it is pretty much delectable raw or cooked. But when it is cooked, as it cooks down, a person tends to eat more, which helps in more intake of iron per spoon of spinach.
    Spinach-Food Items Loaded with Iron

  7. Sardines (¼ cup of Sardines Equals to 1.2 mg of Iron)

    Sardines have a high nutritious value. Sardines are mainly loaded with omega – 3 fatty acids and vitamin D. These little fishes are highly concentrated with these minerals primarily. Apart from that, it is also a great source of heme iron. Sardines contain of a significant and a considerable amount of iron. It is also easily available in canned forms in the grocery stores. Also, it comes at a reasonable price.
    Sardines-Food Items Loaded with Iron

  8. Black Beans (1/2 cup of black beans equals to 1.8 mg of Iron)

    Black beans are a rich source of iron. Not only is it rich in iron, it also contains protein and fiber. Black beans also provide “time released” energy in the form of starch which makes it a great source of carbohydrate for people who have a form of resistance to insulin which is the blood sugar lowering hormone. Black beans are highly beneficial for people who are prediabetic or who have diabetes.
    Black Beans-Food Items Loaded with Iron

  9. Pistachios (1 Ounce of Pistachios Equals to 1.1 mg of Iron)

    When it comes to people who are looking for a healthy snack and trying to lose weight or keep their weight in control, nutrient dense pistachios are a great source. Only one ounce of pistachios can fulfill the regular requirement of iron more or less. It is also rich in vitamin B6, thiamine and copper. Pistachios are basically the best nut sources of iron.
    Pistachios-Food Items Loaded with Iron

  10. Raisins (¼ CUP of Raisins Equals to 1.1 mg of Iron)

    Raisins are highly nutritious in value and contain a significant amount of iron. The amount of iron per serving of raisins is enough to keep with the regular need for it. Other fruits that are rich in iron are prunes and figs. Two or three servings of these fruits enriched with iron on a regular basis can be really beneficial for people with iron deficiency.
    Raisins-Food Items Loaded with Iron

Also Read:

Team PainAssist
Team PainAssist
Written, Edited or Reviewed By: Team PainAssist, Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:August 28, 2023

Recent Posts

Related Posts