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Iron-Rich Foods, Fruits & Vegetables To Add In Your Diet

Are you feeling constantly fatigued or experiencing shortness of breath? These could be symptoms of iron deficiency, which can lead to serious health issues such as anaemia. When the body doesn’t produce enough red blood cells to carry oxygen, it can result in various symptoms, including irregular heartbeats. However, incorporating iron-rich foods into your diet can help prevent these issues and promote healthy red blood cell production. Iron-rich foods like fruits, vegetables, and other sources can help increase haemoglobin levels, leading to optimal growth and development of the body. Lucky for us, there are plenty of options available in the market to choose from. So keep scrolling to learn more about the best iron-rich foods to help prevent any health issues caused by iron deficiency!

7 Best Iron Rich Foods

Iron is a vital mineral that is crucial in producing red blood cells and transporting oxygen throughout the body. Inadequate iron intake through one’s diet can result in anaemia, which can cause symptoms such as headaches, fatigue, irritability, and dizziness. The recommended daily iron intake is 18 mg, although the amount needed may vary based on age and gender. For instance, men require 21 mg of iron daily, while women who experience menstruation need 18 mg. Pregnant women need to consume 35 mg of iron per day. There are two forms of iron found in foods: heme and non-heme. The body easily absorbs heme iron in meat, poultry, and fish. In contrast, non-heme iron is found in plant-based foods like vegetables, nuts, and fruits, and the body does not absorb it as easily. Nevertheless, incorporating vitamin C-rich foods into one’s diet can enhance the absorption of non-heme iron.

1. Meat

Meat is said to be rich in iron the reason being it contains heme iron which is a type of iron that is easily absorbed by the body. Heme iron is found in animal-based foods such as red meat, poultry, etc. When you consume meat, the heme iron is released from the protein in the meat and is easily absorbed by the body. This makes meat a good source of iron for people who may not get enough iron from other sources, such as plant-based foods.

Also Read:- Antioxidant Rich Foods

2. Seafood

All shellfish are considered an excellent source of iron, but in particular, clams, oysters, cuttlefish and mussels are said to be best for people seeking food rich in iron. Consuming around 3 ounces of steamed oysters, 8 milligrams of iron, 10 grams of protein and 87 calories on average.

3. Dark Chocolate

Dark chocolate typically contains a higher percentage of cocoa solids than milk chocolate, which means it will have more iron. The cocoa plant absorbs iron from the soil as it grows, which is then present in the cocoa beans used to make chocolate. For example, a 100-gram serving of dark chocolate with 70-85% cocoa solids can provide around 19% of an adult’s recommended daily iron intake.

Also Read:- Dark Chocolate Health Benefits

4. Nuts and Seeds

For individuals looking to boost the iron content of their bodies, nuts and seeds can be the best match. Nuts like cashew nuts, peanuts, pistachio, almonds, and walnuts are a great source of non-heme iron. On the other side, consuming seeds like pumpkin, sesame, hemp, flax seeds, etc., are the richest in iron content.

5. Legumes

Legumes, which include beans, lentils, peas, and chickpeas, are considered a great source of iron. This is because they are rich in non-heme iron found in plant-based foods. Iron is essential for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Overall, legumes are a versatile and affordable food source that can be easily incorporated into many different dishes, making them a convenient option for increasing iron intake.

6. Tofu

Tofu, the versatile soy-based protein, is a staple in vegetarian and vegan diets and a rich source of iron. Iron is an essential mineral that plays a vital role in the body by supporting oxygen transport in the bloodstream and promoting overall health. Tofu’s iron content is due to its high concentration of soybeans, naturally rich in this mineral. A serving of tofu can provide up to 20% of the recommended daily iron requirement! So if you want to increase your iron intake, adding tofu to your meals is a delicious and nutritious option.

7. Cereals

Cereals are often lauded as an excellent source of iron and for a good reason. Many breakfast cereals contain up to 18mg of iron per serving, more than 100% of adults recommended daily intake. Additionally, cereal is a convenient and tasty way to get your daily dose of iron, making it an excellent choice for busy mornings or as a snack throughout the day.

Iron Rich Fruits

Are you looking to increase your iron intake but tired of eating the same legumes and red meat daily? Look no further than these iron-rich fruits! Not only do they pack a nutritional punch, but they’re also a delicious way to add some variety to your diet. From the sweet and tangy flavour of dried apricots to the tropical taste of dates, these fruits will satisfy your taste buds while providing you with the iron your body needs. So why settle for boring sources of iron when you can indulge in these flavorful fruits? Below we have listed some fruits you might consider adding to your diet.

1. Prunes

By appearance, prunes mighty look small, but they pack a big nutritional punch. These juicy and sweet fruits are not only high in fibre but also rich in iron. With 0.93mg of iron per 100g, prunes can help prevent iron deficiency anaemia and promote healthy blood circulation.

2. Apricots

Despite being a delicious fruit, apricots are also a great source of iron. Just one cup of dried apricots contains around 4 milligrams of iron, which is almost 20% of the recommended daily intake for adults. That’s a lot of iron power packed into one sweet, juicy fruit.

3. Raisins

Raisins, the tiny-looking wrinkled jewels that add sweetness to our meals, are tasty and a great source of iron. One cup of raisins contains approximately 1.5 milligrams of iron, about 8% of the recommended daily intake for adults. Also, raisins contain other essential nutrients, including fiber, potassium, and antioxidants.

Also Read:- Health Benefits of Raisins

4. Dates

Dates are a flavourful fruit that is also an excellent source of iron. Only one cup of dates contains about 2.5 milligrams of iron, around 14% of the recommended daily intake for adults.

Also Read:- Dates Benefits

5. Pomegranate

Pomegranates are a versatile fruit and carry a high index of iron. Going for one cup of pomegranate seeds contains about 1.5 milligrams of iron, about 8% of the recommended daily intake for adults. A lot of iron power is packed into those tiny, juicy seeds.

6. Watermelon

Watermelon isn’t just a refreshing summer treat; it’s also a surprising source of iron! That’s right; this juicy fruit isn’t just about hydration and sweet satisfaction – it’s also packed with the mineral that helps your body produce haemoglobin, the protein in red blood cells that carries oxygen throughout your system.

Iron Rich Vegetables

“Move Over, Meat! These Vegetables Pack a Punch of Iron for a Healthy You” – Iron is an essential mineral that powers our body’s vital functions, from oxygenating cells to producing energy. But did you know that you don’t have to rely solely on red meat to meet your daily iron needs? If you’re a vegetarian or vegan or simply looking to incorporate more plant-based options into your diet, these iron-rich vegetables are your new best friends. Get ready to discover the top veggies that will keep you feeling strong and energised without sacrificing taste or nutrition. Here is the list to add to your diet to boost your body’s iron content.

1. Spinach

If you’re looking for food that packs a punch of iron, look no further than spinach! This leafy green has long been touted as a superfood, and for good reason. A cup of cooked spinach contains a whopping 6 milligrams of iron, about a third of the daily recommended intake for adult women.

2. Kale

The hunt for a nutrient-packed leafy green ends with kale. This superfood is known for its many health benefits, including its high concentration of iron. Adding a cup of cooked kale into your diet supplies almost 1 milligram of iron, about 6% of adult women’s recommended daily intake.

Also Read:- Kale Benefits

3. Broccoli

While you might not typically think of broccoli as a go-to source of iron, this cruciferous veggie is an excellent way to boost your iron levels. Just a cup of cooked broccoli contains about 1 milligram of iron, about 6% of adult women’s recommended daily intake.

4. Brussels sprouts

Brussels sprouts are a nutrient-dense vegetable packed with various essential minerals and vitamins. One of the significant benefits of Brussels sprouts is that they are an excellent source of iron. Brussels sprouts are loaded with iron, with just one cup of cooked Brussels sprouts containing around 1.5 milligrams of iron, about 8% of the recommended daily intake for an adult.

5. Green peas

Green peas are not just a tasty and universal vegetable but are also a great source of iron, making them an excellent addition to any healthy diet. One cup of green peas provides around 1.2 milligrams of iron, about 15% of the recommended daily intake for an adult. Additionally, green peas are rich in vitamin C, which enhances iron absorption in the body.


Iron is a vital nutrient for our body and is essential for proper growth and development. Many people may not get enough iron in their diet, leading to iron deficiency anaemia, which can cause fatigue and other health problems. However, including iron rich food in your diet can help prevent iron deficiency and promote overall health. Go for fruits and vegetables such as spinach, kale, broccoli, etc., are excellent sources of iron for vegetarians and vegans, whereas in fruits, go for pomegranates, dates, watermelon, etc., to boost the iron index of the body. Incorporating these foods into your meals can be a delicious and nutritious way to boost your iron intake. You can maintain healthy iron levels and promote well-being by making simple dietary changes and including various iron foods. I hope this article might have helped you understand the sources of iron in detail.

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