11 Foods High in Iron

11 Foods High in Iron .Iron is one of the most important minerals in your body, it helps you make red blood cells that carry oxygen to your organs. When you don’t get enough, it can lead to iron deficiency anemia.

The NIH recommends eating at least 8 milligrams of iron per day from heme and non-heme sources. Heme iron comes from red meats, poultry and seafood while non-heme iron is found in many plant foods like whole grains, nuts and seeds.

1. Seafood

Seafood is a nutrient-rich food that has been an important staple in almost every civilization that dwells along the ocean. It’s a delicious and convenient way to get iron, protein, Omega-3 fatty acids and many other essential nutrients.

Shellfish like oysters, mussels and clams are rich in heme iron, which is more absorbable than non-heme iron. They also provide zinc and vitamin B12.

2. Legumes

A staple in any plant-based diet, legumes are high in protein and fibre and contain important micronutrients like iron. They can also improve blood pressure, lower cholesterol and reduce heart disease risk.

They’re also low in sodium and saturated fat, plus they’re high in dietary fibre and prebiotic carbohydrates. They’re a great addition to any meal plan and can make you feel fuller for longer.

3. Fortified Cereals

If you’re looking for an easy, convenient breakfast option, then fortified cereals could be right up your alley. They’re often high in iron and some contain other important vitamins such as folic acid and Vitamin D.

They’re also a great source of protein and fibre and a good way to start your day, so they’re a fantastic addition to your diet. Just make sure to check the label for any added sugars, as too much may impact your health negatively.

4. Pumpkin & Flax Seeds

Pumpkin and flax seeds are rich in nutrients. They contain magnesium, zinc and fatty acids that are good for your heart.

They also help lower blood pressure and regulate cholesterol levels, all of which can help prevent heart disease. They are also an excellent source of iron, making them a great addition to your diet.

5. Red Meat

Getting your daily iron needs from red meat is a good idea, because it provides an easily digestible source of the mineral. It also contains heme iron, which is better absorbed by the body than non-heme iron found in other foods.

Heme iron is also available in fortified foods such as cereal, breads, and tofu. Adding vitamin C-rich foods to your meals can also help you absorb more iron.

6. Liver

Liver is an incredibly nourishing food that contains an impressive array of essential nutrients. It is high in iron, which aids in a number of processes within the body, including energy production, oxygenation and immune system function.

Beef, lamb, chicken and goose livers are popular sources of this nutrient-dense food. It is best to eat liver from high quality, organic, grass-fed animals.

7. Dark Leafy Green Vegetables

Dark leafy green vegetables are one of the best foods you can eat to get all the vitamins and minerals your body needs. They contain a variety of nutrients such as folate, potassium, calcium and iron which are all important for the health of your heart and other parts of your body.

They are a great addition to soups, stews, stir fries and veggie omelets. They are also a good source of fiber which can help lower cholesterol levels.

8. Dried Fruits & Nuts

Dried fruits and nuts are a great source of iron, fiber, and other nutrients. They are also a delicious and convenient way to boost your fruit intake.

Dyed fruits can be a good source of calories, but it is important to watch your portion sizes.

Dried fruits and nuts can be a healthy snack between meals, especially for people who are trying to lose weight. However, be sure to read the labels and avoid added sugars or chemicals.

9. Spices & Condiments

Spices and condiments add flavour and aroma to foods without adding salt, sugar or fat. They are also rich in antioxidants, anti-inflammatory, and anti-bacterial properties.

Many spices contain a high amount of iron, and some are also good sources of vitamin C. These are great options for people who need extra iron in their diets.

10. Legumes & Beans

Legumes and beans (also known as pulses) are nutrient-dense foods that offer good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds. They may also help lower blood pressure, cholesterol and blood sugar.

However, the amount of iron you get from legumes depends on how they’re cooked. Soaking, cooking at high temperatures or fermenting are all effective ways to boost absorption of iron.