What Food Is High In Iron: These Are 13 One You Should Eat

What Food Is High In Iron: These Are 13 One You Should Eat



Iron-rich foods

Iron is one of the most important minerals that must be taken regularly, because the body is unable to produce it on its own, bearing in mind that some people should reduce their consumption of red meat and other foods rich in iron.

Keep in mind that if you do not eat meat or fish, it is possible to increase the absorption of iron from a vegetable source by adding a source rich in vitamin C to food. Here are the top 13 foods rich in iron, including the following:

Oysters: It is a good source of iron, protein, and beneficial fats.


Spinach: Provides spinach many health benefits; It contains high amounts of iron, in addition to being rich in antioxidants, which reduce the risk of cancer and reduce inflammation.

Meat: include red generally meats, such as liver chicken or lamb, in addition to beef, and these meats contain a high level of iron, so it helps to prevent anemia caused by iron deficiency, and rich meat protein, zinc, selenium, In addition to many vitamins, such as vitamin B12.

Legumes: include beans, lentils, chickpeas, peas, and soybeans, and are good sources of iron, and it is recommended to consume them with foods that contain vitamin C, such as: tomatoes and citrus fruits; To increase the absorption of iron from them.

legumes are also sources of magnesium and potassium, so they can reduce inflammation in people with diabetes and reduce the risk of heart disease. In addition, they may help with weight loss; This is because they are low in calories, in addition to being rich in fiber, which can increase the feeling of fullness.

Pumpkin seeds are a good source of iron, vitamin K, zinc, and magnesium.

Quinoa: Quinoa seeds are a source of iron, magnesium and copper, in addition to containing antioxidants. They are also a good choice for people with digestive disorders and wheat allergies. Because it does not contain gluten.

Turkey: It is a good source of iron, in addition to containing some vitamins and minerals, including zinc and selenium.

Broccoli: It is very rich in iron, vitamin C, folic acid, and vitamin K.

Dark Chocolate: Dark chocolate contains iron, copper and magnesium, and contains prebiotics that feed the beneficial bacteria in the intestines. It is recommended to consume dark chocolate that contains 70% cocoa as a minimum to get the highest benefit.

Oats: Oats contain large amounts of iron, protein, magnesium, and zinc, in addition to containing fiber that helps promote intestinal health and increases the feeling of fullness.

Nuts: Nuts are a great source of iron, protein, fiber, good fats, vitamins, minerals, and antioxidants.

Berries: It is a fruit with a high nutritional value; It contains large amounts of iron and antioxidants.

Molasses: It is a source of iron, copper, selenium, potassium, vitamin B6, and magnesium. Although it contains a high percentage of important elements, it is recommended to eat it in moderation; Because it contains large amounts of sugar.


How Much Iron Do You Need per Day?

Iron is one of the necessary minerals that an individual must obtain daily, whether from foods or from nutritional supplements, and the daily need for it varies with age, and this can be explained as follows:

  • Males over 19 years old need 8 milligrams of iron per day.
  • Females between the ages of 19-50 need 18 milligrams of iron per day.
  • Females over 51 need 8 mg of iron per day.
  • Pregnant women need 27 milligrams of iron per day.
  • Breastfeeding women need 9 milligrams of iron per day.

How to Increase the Absorption of Iron from Foods

Some foods stimulate the body's absorption of iron from the stomach, so it is preferable to eat them with foods rich in it to benefit as much as possible, which are foods rich in vitamin C, such as: orange juice, tomatoes, and peppers. There are also some substances that impede the absorption of iron, so it must be separated from eating foods rich in it, such as: tannin in tea, and calcium in some foods and drinks, such as milk and its products.

Also, excessive iron intake may cause some problems; Because the body stores it and does not get rid of excess amounts of it, and when it accumulates in it, it causes nausea, vomiting, a feeling of pain in the abdomen, upset stomach, dizziness, and fainting, so it is forbidden for anyone at any age to take more than 45 milligrams of iron per day.

People with hemochromatosis, a rare genetic disease that causes increased iron absorption, suffer from toxic levels of iron in the body, so it is considered a serious disease if not treated, and these people are prohibited from taking iron and vitamin C.