Avoid Iron Deficiency With These High-Iron Containing Foods

  • Iron is vital for different bodily functions. For one, it is a component of hemoglobin, which transports oxygen from the lungs to the various tissues.
  • A low amount of iron in the blood can result in unhealthy cells, anemia, fatigue and lowered immunity.
  • Many foods contain iron, but some foods are worth mentioning for their high iron content.

Iron is one of the many essential minerals that our body needs. It is responsible for many physiologic processes, mainly transporting oxygen to different parts of the body by being a component of hemoglobin. It also essential in muscle metabolism and making the cells and tissues healthy. Lack of iron in the blood will lead to low oxygen levels, which can result in exhaustion, lowered brain function, minimized immunity, and poor condition of the skin, nails, and hair.

The recommended daily intake of iron for males is 8 mg/day, while for women, it should be around 18mg/day. When women reach 50 years old, they are advised to increase their iron intake. People can get iron from the food they eat and from supplements.

To ensure that your body has enough iron, always include in your diet foods rich in iron like:

Organ Meats

Photo credit: iStock

These are kinds of meat from animal organs such as the liver, heart, kidneys, and brain. The most common organ meats consumed are from pigs, cows, lambs, and chicken. They can be a good source of essential nutrients, including iron. Organ meats from different animals differ in iron content. Take, for example, the chicken liver in a 3-ounce serving contains 7.62 mg, while beef liver and pork liver with the same serving contains 4.15 mg iron and 5.44 mg iron, respectively.


Photo credit: iStock

While raw oysters are more nutrient-packed, cooked oysters are safer to eat and also have a high amount of iron. When served at 3 ounces, it can provide 7.82 mg of iron.


Sardines not only contains iron but can also provide omega-3 fatty acids and protein. Its iron content is about 2.48 mg.


Photo Credit: Pixabay

Also known as bean curd, tofu can be used to make a variety of dishes. It is often used as meat substitutes, and vegetarians and vegans consider them as staple foods. Tofu contains high levels of calcium, protein, and iron. A 3 ounce serving of tofu contains 4.14mg of iron.


Among the different kinds of bean, the white variety contains the highest amount of iron, which amounts to 5.08 mg with just one cup of serving. White beans in a can are also packed with 7.83 mg of iron.

Another kind of beans, soybeans, served in half a cup can provide 4.54 mg of iron, and it is also rich in protein. For these, soybeans are often included in vegetarian diets as meat replacements in salads or main dishes.


Lentils belong to the same family as beans and peas. They have high protein and iron content. It can provide 6.25mg of iron in a half-cup serving with a low amount of fat, making it an excellent choice as a meat substitute.


A leafy green vegetable, spinach is very nutritious. It has good levels of iron, which can amount up to 3.21mg when consumed in a half-cup.


Photo credit: iStock

There are many kinds of breakfast cereals, but the fortified types that provide 100 % of iron’s daily value contain as high as 18mg of iron.


Photo Credit: Getty Images

The healthier dark chocolates also have higher iron content amounting to 6.82 mg.

Source: Medical News Today

Leave a Reply

Your email address will not be published.