15 Foods you can Eat That are High in Iron

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15 Foods you can Eat That are High in Iron

Iron is an essential mineral that helps maintain healthy blood. It is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Insufficient iron means insufficient red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores oxygen specifically in muscle tissues. This makes it critical for healthy brain development and growth in children, and the normal production and function of various cells and hormones.

A lack of iron causes iron deficiency in the body which is called anemia. This is the most common nutritional deficiency and affects millions of people all over the world. It mainly causes extreme fatigue and light-headedness. This condition affects people of all ages however children, pregnant or menstruating women, the elderly, people receiving kidney dialysis, endurance athletes, frequent blood donors, and vegetarians are at the highest risk for this condition.

One way of preventing anemia is accompanying non-heme iron foods with foods rich in Vitamin C as they enhance the absorption of iron in the body. These vitamin C foods include; tomatoes, citrus fruits, and red, yellow, and orange peppers. On the other hand, caffeine interferes with iron absorption. Consumption of caffeinated foods and beverages with iron-rich foods to prevent iron absorption. You can also prevent iron deficiency anemia in infants is breastfeeding or feeding them with an iron-fortified formula for the first year. Avoid cow milk in infants less than one year instead, feed your baby iron-fortified cereals or pureed meats at least twice a day to boost iron intake.

Iron is acquired from food in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Heme iron is more readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Though, plant-eating animals have non-heme iron in their flesh. Foods with non-heme are still as nutritious, but the iron contained in these foods is not absorbed as completely. You absorb between two and 10 percent of the non-heme iron that you consume.

In this list, we have classified foods rich in iron. Remember that organic food is the most nutritious. Some have higher amounts of iron than others thus consumption of these foods should be done moderately. Too much of anything is poisonous and this includes foods rich in iron. Excessive iron in the blood has been associated with life-threatening conditions, such as liver disease, heart problems, and diabetes.

1. Red Meat

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Red meats like beef, lamb, veal, and kangaroo are delicious and nutritious. That piece of juicy steak is more important to you than you know! People who do not eat meat are at higher risk of anemia because it is the richest source of iron for our bodies. Red meat is the single most easily accessible source of heme iron, making it an important food for people who are prone to anemia. Persons who consume red meats retain iron better than those that take iron supplements.

High-quality beef is packed with high-quality proteins and provides many nutrients in a smaller serving size than some other choices. For example, to acquire the same amount of iron, the ratio of chicken to beef would have to be at 8 oz.: 3 oz. that said go crazy when directing your local butcher to cut you those lean pieces of meat, especially the Sirloin tip side steak!

Read more about 15 Foods you can Eat That are High in Fiber

2. White meat

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White meats like ham, chicken, turkey, and pork are other sources of heme iron. They may not be nutrient-packed like red meats but are great sources of iron for our bodies. You can rest assured that the drumstick you greatly enjoy is not only delicious but nutritious. White meats are lower in iron than red meat so ensure that you go for the darker meat instead of the lighter one and get the best nutrients out of it.

3. Organ meats

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They say the darker the meat the more iron it contains. Organ meats like the liver, kidneys, brain, and heart are all high in iron. Now here is where chicken beats beef! Chicken liver has more iron than beef liver. In its raw form, it has nearly twice as much iron. The liver is a nutrient-dense organ meat that contains substantial amounts of vitamin B12, copper, and many other essential nutrients such as selenium, vitamin A, and choline. Therefore soak that liver in milk, cook, and enjoy as the iron is being absorbed in your well-deserved body!

4. Eggs

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Nearly all poultry eggs are edible for example chicken eggs, duck eggs, ostrich eggs, quail eggs, turkey eggs, pheasant eggs, emu eggs, goose eggs, pigeon eggs, and gull eggs. Other edible eggs are caviar and crocodile eggs. All these eggs vary in taste and size but they all come with a good dose of healthy protein along with other essential nutrients like vitamins A and B! Poached, fried, or boiled this humble source of protein is a great source of iron!

Eggs are rich in a variety of nutrients, they not only contain iron, which increases energy and boosts your immune system but their yolks are a concentrated source of choline. This nutrient helps with brain development. The protein in eggs helps to lower blood pressure, optimize bone health and increase muscle mass.

5. Seafood

Mollusks contain higher levels of iron than other types of seafood. The mollusks include clams, oysters, octopuses, mussels, cuttlefish (a relative of squid), snails, and steamed clams. Small-fin fish like sardines and anchovies are also great sources of iron.  Shellfish provide iron, too, with shrimp and crab. Among larger fin fish, herring, pike, tuna, and mackerel those rich in oil provide higher amounts of iron.

Read more on 15 Healthy Foods that are High in Potassium

6. Vegetables

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Green leafy vegetables are said to be the highest source of iron in the vegetable group. They include spinach, collards, kale beet greens, dandelion greens, and chard. Other vegetables rich in iron are sweet potatoes, peas, broccoli, dried tomatoes, potatoes with skin, string beans, and palm hearts. Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption.

7. Enriched bread and Fortified cereal

This is a group of food that is essential for vegans. It includes enriched white bread, whole wheat bread, enriched pasta, wheat products, bran cereals, corn meal, oat cereal, cream of wheat, enriched rice, and rye bread. When wheat is processed into flour, it loses iron and several other nutrients. Thus bread makers add iron and other lost nutrients. When choosing these items go for the fortified, enriched, or whole wheat options to get the full worth.

8. Fruits

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They say an apple a day keeps the doctor away. The literal meaning of this proverb is, to eat a serving of fruits every day! They are not only refreshing but also nutritious. They are not the go-to iron foods but it may come as a surprise to know that some fruits are rich in iron. These rich in iron fruits include olives, mulberries strawberries, apples, watermelon, raisins, dates, figs, prunes, dried apricots, and dried peaches. Ultimately dried fruits are the best when looking for iron.

Prune juice, olives, and mulberries are the three types of fruit with the highest iron concentration per portion. They also contain antioxidants and a variety of other nutrients beneficial to health.

9. Legumes

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This group of food is critical for vegetarians. These rich iron legumes include tofu, beans (kidney, black beans, navy beans, and kidney beans and white), tomato products (e.g., paste), dried peas, dried beans, lentils, instant breakfast, corn syrup, maple syrup, chickpea, and molasses. However, red kidney beans and white beans have the highest iron content. Dried legumes or sprouting ones give that boost of iron needed and regular consumption lowers blood pressure and cholesterol.

10. Whole grains

Whole grains generally contain more iron than refined grains. Quinoa, amaranth, oats, and spelled are four types of whole grains containing the most iron per portion. They are not only rich in iron but also contain several other nutrients and plant compounds beneficial to health. Also, fermented and sprouted grains are a better choice for people with iron deficiency because sprouting and fermenting break down anti-nutrient compounds that negatively impact iron absorption.

11. Nuts and seeds

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One of the best ways to incorporate iron into your body is by consuming high-iron snacks! Nuts and seeds are delightful snacks that can be enjoyed any time of the day. These rich in iron nuts include almonds, cashews, pistachio nuts pine nuts, and macadamia nuts. Out of these nuts pistachios have the most iron, containing nearly 4 times the amount of almonds or cashews. They are also a great source of protein, vitamin E, calcium, and magnesium, making pistachios the ideal healthy snack. Seeds like pumpkin, sunflower sesame, hemp, chia, and flaxseeds are also great sources of iron.

12. Dark chocolate

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If you love chocolate go for dark chocolate. Dark chocolate is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate also contains antioxidants called flavonoids, which may provide several health benefits. Interestingly, dark chocolate which contains more than 85% cocoa has more iron than spinach! Thus don’t be shy to incorporate it into your favorite dessert. Though here a small amount can go a long way!

13. Coconut milk

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This is another source of iron that is not only delicious but refreshing. Coconut milk can be used in cooking your favorite foods. This white liquid will elevate your dish to a new level and leave your body packed with iron. Incorporating coconut milk into your diet will help you avoid anemia that often results from inadequate iron intake. Though too much of anything is poisonous. Those at risk of high cholesterol and cardiovascular diseases should avoid too much coconut milk because of its saturated fat content.

14. Herbs

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In the culinary world, herbs are a must. They are used to improve the taste of food and some herbs have essential nutrients. Some herbs that are rich in iron, for example, are stinging nettle, parsley, thyme, and dandelion leaves. Thyme is also rich in manganese and vitamin K; it is also a very good source of calcium. Dandelion leaves not only contain high levels of iron, but they also enhance the body’s ability to absorb this important mineral. This herb can be paired with others to boost its benefits, such as Anti-Anaemia Dandelion and Nettle Tea. Parsley is a popular green herb that is excellent for overcoming anemia. It is more than a garnish, it is a powerful medicinal plant for those fighting anemia. Stinging nettle is a herb that contains vitamins A (retinol), B group, C (ascorbic acid), and K, all of which improve iron absorption in the body. Consuming nettle for anemia recovery is not only beneficial but also very easy. It can be taken as a tonic, tea, and supplement or used in the same way as iron-rich spinach to prepare pesto sauce and salads.

15. Blackstrap molasses

Blackstrap molasses is the nutritious by-product of sugarcane production. Unlike refined sugar, it’s naturally rich in antioxidants, iron, calcium, magnesium, potassium, phosphorus, and vitamin B6.  As such, it may relieve constipation, help treat anemia, and support bone and hair health. It is also known as pregnancy tea (1 tablespoon per day in a cup of hot water) and is a good source of iron and other minerals. It is also a very gentle laxative.  So if I were you I would discard any white sugar and replace it with this molasses!