Iron plays an important role in our body. Our body needs iron to make hemoglobin which carries oxygen throughout our body. Deficiency of iron leads to anemia.

Iron deficiency will result in weakness, headache, lack of energy, pale skin, dizziness, or anemia. Iron is essential for our body to work normally. So if your body is iron-deficient and you are worried, you are not alone. There are many foods rich in iron that would help you fight iron deficiency.

In this article, we will talk about 10 best foods rich in iron.

Top Foods Rich In Iron

1. Red Meat

red meat rich in iron

Red meat is a rich source of iron. It gives you a higher level of satiety and it is very delicious. A 100-gram serving of ground beef has 2.7 mg of iron. Meat is also a rich source of protein. You get other important nutrients from meat.

Studies show that people who eat meat regularly are less likely to suffer from the deficiency of iron. It is easily accessible. Moreover, people who eat meat retain protein better than those who take supplements. This source of heme iron will help you fight iron deficiency.

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2. Spinach


This is probably the first name that comes to our mind whenever we talk about the rich sources of iron. This food is extremely rich in iron. 100 grams of spinach contains 3.6 mg of iron. Spinach is also rich in Vitamin C.

Vitamin C helps boost the absorption of iron. Spinach is also a rich source of antioxidants called carotenoids which reduce the risk of cancer. Add spinach to your diet. This is also a food rich in iron and provides 20% of RDI for iron.

3. Pumpkin Seeds

pumpkin seeds

Many of us like pumpkin seeds. They make a perfect snack. Pumpkin seeds are loaded with iron. One ounce of pumpkin seeds contains 4.2 mg of iron. Woah! That is a big number, nearly 23% of the RDI.

Pumpkin seeds also provide other essential vitamins and minerals like vitamin K, manganese, and zinc etc. They are also rich in magnesium. Pumpkin definitely makes it to the list of one of the best foods rich in iron.

4. Broccoli


Broccoli is another great source of iron. Broccoli contains 1 mg of iron per serving (approximately 156 gram). Moreover, this vegetable is also rich in vitamin C.

You already know that vitamin C helps absorb the iron better. You will also get a good amount of folate and vitamin K along with iron and vitamin C. The fiber contained in broccoli makes you full thus help in weight loss.

5. Potatoes


Potatoes are also one of the foods that are rich in iron. One large potato accounts for 3.2 mg of iron. Sweet potato contains 2.1 mg of iron.

Potatoes also contain fiber and vitamin C. They are a cheap source of iron and are easily accessible. Potatoes also contain a lot of carbs.

6. Eggs

iron rich food

Eggs are also a good source of heme iron. The yolk in two large eggs contains about 1 mg of iron. Eggs also provide high-quality protein. They also provide a good amount of sodium and potassium.

Eating eggs may reduce the risk of heart disease and stroke. Eggs also prevent rickets and osteoporosis. They are also helpful in promoting weight loss.

7. Turkey

foods rich in iron

Dark turkey meat is a great source of iron. A 100-gram serving of dark turkey meat contains 2.3 mg of iron.

Turkey is extremely healthy and a rich of protein as well. High-protein foods like turkey also help in weight loss. They make you full and boost your metabolism. It is often seen that people lot a lot of muscle during their weight loss journey. However, a high intake of protein can prevent muscle loss.

8. Olives


This fruit is also rich in iron. It has great iron content. 100 grams of olives contain 3.3 mg of iron. They are also a rich source of fiber, good fats etc.

Olives provide several other health benefits as well. They may lower the risk of heart disease. All these health benefits and rich iron content put olives to the list of foods rich in iron.

9. Dark Chocolate

dark chocolate

Chocolate has made it to the list of rich in iron foods. Chocolates are totally delicious. 1 ounce of chocolate has 3.3 mg of iron content in it.

Studies have shown over and over again that chocolates reduce the risk of heart disease and stroke. They also have more antioxidants than juices made from blueberries. Go for the chocolates that have high amounts of cocoa powder.

10. Quinoa


Quinoa has also made it to the list of what are the foods that are rich in iron. One cup of quinoa contains 2.8 mg of iron. It is indeed a good source of iron.

It does not contain gluten. Therefore, it’s a perfect choice for people who have gluten intolerance. They are also rich in protein, magnesium, folate etc. It also has higher antioxidant activity.

11. Tofu


Tofu is extremely popular among vegetarians. One cup of tofu contains 7.2 mg of iron. It is also rich in other nutrients and minerals like calcium, magnesium etc.

Tofu also provides other health benefits like improved insulin sensitivity and lowers the risk of heart disease.

12. Oats


Oats make a perfect breakfast. They are very tasty and are a great source of iron. A single cup of oats has 3.4 mg of iron.

They are also rich in fiber, zinc, protein, and folate. They also make us feel full and provide a higher level of satiety. They also reduce blood sugar levels and reduce the cholesterol.

13. Coconut Milk

coconut milk

Coconut milk is incredibly delicious and rich in iron. A half cup of coconut milk contains 3.8 mg of iron which is 21% of the RDI.

Coconut milk also provides other important minerals like magnesium, manganese etc. The high iron content in coconut milk makes it a perfect source of iron.

Iron Deficiency And Weight Loss

Deficiency of iron can lead to weight gain. This is because when we are low on iron the body has to work hard to perform its basic functions. We feel extremely weak when we are in a low iron state.

Thus, it becomes very difficult to indulge in physical activities. And that is when people experience weight gain.

That was the first part of the story. Iron deficiency can lead to weight loss as well. Lack of iron often suppresses the appetite and we do not feel like eating anything during this state. This leads to weight loss.

However, you won’t lose much. Because even if you eat less your body doesn’t have enough energy to burn those calories.

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Iron deficiency can cause serious health problems if not diagnosed in time. Eat iron-rich foods if you are iron deficient.

Keep your iron levels in check. If you are iron-deficient, you might experience hair fall, weakness, fatigue, swollen tongue etc. Consult your doctor if you experience any symptoms.

Eat foods rich in iron mentioned above to increase the intake of iron.

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