Friday, April 19, 2024
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HomeDietIron-Rich Foods That Are Also Healthy | foodsture

Iron-Rich Foods That Are Also Healthy | foodsture

Consuming iron-rich foods is vital for your body to function correctly. It is also crucial in preventing diseases caused by iron deficiency. It may surprise you that iron deficiency is the leading nutrient deficiency in the United States and a significant problem worldwide. 

Ten percent of women and children have an iron deficiency. Iron is essential for brain growth and health. Without enough iron, children don’t thrive and do well in school. In addition, women can suffer from depression and postpartum depression. That’s why it’s essential to include iron-rich foods in your diet.

Below is the iron-rich foods list for your reference, and all mentioned items are sources of iron.


Iron-Rich Foods


The liver of pigs, sheep, chickens, or other animals is rich in iron. It is also a highly digestible form of iron. The most important precaution is that the liver must be organic and should not be consumed by pregnant women unless they have a known
vitamin A deficiency.


The clam is an ironclad powerhouse and should be a staple. A popular clam dish is New England clam chowder, a creamy soup. It’s a tasty dish, but the cream inhibits some of the iron’s absorption. Choose clam chowder in Manhattan instead.


The oyster is an excellent source of iron and cooks well in fried dishes. Unfortunately, the oyster has been linked to some foodborne illnesses, so it’s best to eat it cooked.

Garbanzo Beans:

Garbanzo beans can be an excellent source of iron in a vegetarian diet. Still, they have inhibitors that prevent you from absorbing all of the iron. Always ensure to soak them in hot water overnight. Then, place the meat on the plate for better absorption. Eating vitamin C-rich food like a slice of orange, a tomato, and a dash of fresh bell pepper will also help.

Fermented Soy: 

Soy is one of the iron-rich food lists. Still, the fact is that the iron in soy is poorly absorbed due to inhibitory phytic acid. However, phytic acid is reduced when fermented soy is an iron-rich food. Therefore, eat miso and tempeh as fermented soy options.

Sesame Seeds:

These are also a rich source of iron. However, it is best to soak them in lukewarm water overnight and then dehydrate them to remove the iron inhibitors. Add liberally to salads and other foods for a powerful punch when up for the task.




When consuming iron-rich foods, eating balanced portions with plenty of vegetables helps increase vitamin C, which, along with iron-rich foods increases iron absorption.

Eating a balanced diet of vitamins and iron supports your iron absorption. It also creates a nutrient-dense diet that is surprisingly healthy since a lack of iron due to iron deficiency can lead to lethargy, fatigue, and eventually anemia. Of course, it’s not just an excellent way to ensure a regular iron intake to stay healthy. However, it’s a great way to feel more energetic and happier and enjoy a more nutritious diet.


What are iron-rich foods?

Iron is one of the most crucial minerals that is responsible for transporting oxygen in the body. Foods such as red meat, pulses, spinach, and fortified cereals are loaded with iron.

Why is iron important for the body?

Iron is a vital element that helps to form hemoglobin, which carries oxygen in RBC. Apart from it, it also helps to increase the immune system and helps to maintain energy levels.

What are some animal-based sources of iron?

Red meat, poultry, fish, and seafood are good sources of iron. It contains heme iron, which is more easily absorbed by the body.

What are some plant-based sources of iron?

There are numerous choices for plant-based iron such as tofu, lentils, spinach, and beans. Normally these foods contain non-heme iron, which is not easily absorbed by the body.

What are the symptoms of iron deficiency?

Iron deficiency symptoms like weakness, fatigue, palpitation, tiredness, anemia

How much iron should I consume daily?

It depends on age and gender, however for males, the ideal dose is 8 mg and for females, it is 18 mg



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