13 Healthy Foods That Are High in Iron

Iron is a vital nutrient that plays a key role in maintaining your overall health. It helps in the production of red blood cells and transporting oxygen throughout your body. A lack of iron can lead to anemia, fatigue, and a weakened immune system.

However, getting enough iron in your diet can be challenging. To help you meet your daily iron needs, we will be exploring 13 healthy and delicious food sources of iron.

By incorporating these foods into your meal plans, you can ensure that you are providing your body with the essential nutrients it needs to thrive and stay healthy.

Why Is Iron Important?

Iron plays a crucial role in the production of red blood cells, which carry oxygen from your lungs to other parts of your body. This process is essential for generating energy and ensuring proper bodily function.

There are two main types of iron: heme and non-heme. Heme iron is found in animal-based protein sources, while non-heme sources come from vegetables, fruits, and nuts. The body absorbs heme iron more efficiently than non-heme iron.

While most people get enough iron through diet, certain individuals, such as menstruating or pregnant women, endurance athletes, and blood donors, may require additional iron.

Iron deficiency can result in anemia, a condition marked by a decreased number of red blood cells and reduced oxygen-carrying capacity. It can leave you feeling fatigued and at increased risk of infections. 

Healthy Foods That Are High in Iron

Animal-Based Foods

Animal-based sources, rich in ‘heme’ iron, provide one of the most efficient ways for our bodies to obtain iron. This form of iron is absorbed more easily by our bodies compared to ‘non-heme’ iron in plant foods.

Red Meat

When looking for iron-rich foods, red meat is an excellent choice. A 3.5-ounce serving of lean beef provides about 2.7 mg of iron. Veal is also a good iron-provider.

Incorporate red meat into your meals throughout the week. However, be mindful of portion sizes and opt for lean cuts to avoid excess saturated fats. Ham, a popular pork product, can also be a source of iron. A 3.5-ounce serving contains around 0.82 mg.

Liver and Other Organ Meats

Organ meats are a powerhouse of nutrients, including iron. Beef liver, for example, contains around 5.5 mg of iron per 4-ounce serving. Chicken liver offers even more, with approximately 10.2 mg of iron per 4 ounces.

This type of iron found in organ meats is heme iron, which is absorbed more efficiently by your body. Besides iron, organ meats such as the liver are rich in vitamin A, vitamin B12, riboflavin, and folate.

In addition to the liver, other organ meats like heart, kidneys, and brain are nutritious options. However, consumption should be moderate due to their high cholesterol and saturated fat content.

Turkey

Turkey is a great source of iron, especially for those who prefer poultry over red meats. It is rich in protein and provides essential nutrients for your body.

You can enjoy turkey in a variety of dishes, from sandwiches to casseroles, making it a versatile choice. Dark meat turkey has higher iron content, so opt for drumsticks and thighs if you want to increase your iron intake.

To further enhance iron absorption, pair your turkey meal with foods rich in vitamin C, such as oranges or bell peppers.

Shellfish

Shellfish are not only tasty and nutritious but also high in iron. Oysters, clams, and mussels are particularly good sources of this essential mineral.

A 3.5-ounce (100-gram) serving of clams, for example, provides roughly 17% of your daily recommended iron intake. Additionally, shellfish are abundant in vitamin B12, which contributes to a healthy nervous system.

Fish and Shrimps

Fish and shrimp are excellent sources of iron and other essential nutrients. Including these kinds of seafood in your diet can help boost your iron levels as well as provide other health benefits.

Haddock is a white fish that is rich in iron and low in fat. It can be prepared in various ways and is a great addition to a balanced diet. Tuna is another versatile fish high in iron. Whether fresh or canned, including tuna in your meals can help increase your iron intake.

Mackerel is an oily fish that is rich in both iron and omega-3 fatty acids. Consuming mackerel on a regular basis can help improve your health while ensuring you get sufficient iron. 

Sardines are small, oily fish that are also high in iron. They can be eaten fresh or canned and are an excellent source of omega-3 fatty acids. Omega-3 fatty acids are essential for maintaining good heart health and brain function. 

Shrimp is another seafood option that is a good source of iron. Adding shrimp to your dishes not only enhances the flavor but also contributes to your daily iron intake.

Plant-Based Foods

This section will outline a range of iron-rich plant foods. The Non-heme iron form requires vitamin C for optimal absorption. 

Dried Fruits

Dates, apricots, and prunes are excellent sources of iron. These delicious snacks not only increase iron intake but also supply dietary fiber, antioxidants, and various essential nutrients.

For example, one cup of dates provides about 1.02 mg of iron. Similarly, one cup of dried apricots boasts around 3.5 mg of iron. Prunes are no less in this regard, offering around 0.93 mg of iron per cup. 

Including these fruits in your diet is beneficial for people prone to anemia or during pregnancy. 

Spinach

Spinach is a highly nutritious leafy green vegetable, rich in iron. It contains 2.9 grams of protein and 3.6 grams of carbs per 100 grams. The iron found in spinach helps promote healthy growth and development in your body.

Vitamin C is abundant in spinach as well. It enhances the absorption of non-heme iron, the kind found in spinach, which makes it an even more effective dietary source of iron.

Folate, another essential nutrient, is also present in spinach. It plays a crucial role in DNA synthesis and red blood cell production.

Legumes

Beans are an excellent source of iron. They provide a rich combination of non-heme iron and protein.

Some iron-rich beans include black beans, kidney beans, and pinto beans.

Lentils are another great option for boosting your iron intake.

With 6.6 mg of iron per 100 grams, they are both nutritious and versatile, ideal for soups, salads, and more.

Chickpeas, also known as garbanzo beans, contain 4.7 mg of iron per 100 grams. They can be enjoyed in dishes like hummus or added to salads for an iron boost.

In addition to their iron content, legumes are also packed with other essential nutrients, such as fiber, potassium, and magnesium.

Pumpkin Seeds

Pumpkin seeds are highly nutritious and a great source of iron. They are one of the richest seeds in iron, helping you meet your daily requirements. A serving of pumpkin seeds provides about 13% of the recommended daily intake.

These seeds contain 8.8 milligrams of iron per 100 grams. In addition to being a good source of iron, pumpkin seeds offer various health benefits. They may improve fertility and heart health and even aid in weight loss.

Quinoa

Quinoa is a nutritious and versatile grain that is high in iron. A 3.5-ounce (100-gram) serving of cooked quinoa provides about 1.5 mg of iron. This gluten-free pseudocereal is also an excellent source of protein, fiber, and various vitamins and minerals.

Besides contributing to your daily iron intake, quinoa is a valuable asset for those following vegetarian, vegan, or gluten-free diets. Its high protein content can help you meet your nutritional needs, while its fiber content can aid in maintaining a healthy digestive system.

Broccoli

Broccoli is a cruciferous vegetable related to kale, cabbage, and other members of the Brassica oleracea family. This vegetable is known for its numerous health benefits, including its iron content.

A 1-cup serving of cooked broccoli contains approximately 1.0 mg of iron.

Processed Iron Sources

While processed, there are nutrient-dense food items that can contribute significantly to iron intake. These flavorful additions to your diet can enhance both taste and nutrition. 

Tofu

Tofu, also known as bean curd, is a versatile and popular food derived from soybeans. As a plant-based protein source, tofu is an excellent choice for vegetarians or those looking to add more iron to their diet.

Soybeans are naturally high in iron, and tofu retains a good amount of this essential mineral. A 3.5-ounce (100-gram) serving of tofu can contain around 2.7 milligrams of iron. 

Dark Chocolate

Dark chocolate is not only a delicious treat but also a great source of iron. A small portion of dark chocolate can provide a significant amount of your daily iron needs. 

When selecting dark chocolate, always look for varieties with a high cocoa content. The higher the percentage of cocoa, the more iron and antioxidants you’ll get, which help protect your cells from damage caused by free radicals. Aim for at least 70% cocoa content in your chocolate.

Frequently Asked Questions

What are the top iron-rich foods for anemia?

Shellfish, red meat, poultry, and fish are excellent heme iron sources for anemia. Non-heme iron can be found in fortified cereals, legumes, and dark leafy greens like spinach.

A well-balanced diet combining both heme and non-heme iron sources will help counter anemia.

How can I boost my iron levels quickly?

It’s crucial to consume iron-rich foods to boost your iron levels. Prioritize heme iron sources like red meat, poultry, and fish. Enhance absorption by pairing iron-rich foods with vitamin C sources like citrus fruits.

Additionally, avoid consuming tea, coffee, or calcium-rich foods near your iron intake, as these may hinder absorption.

Which drinks have high iron content?

Fortified juices and smoothies containing iron-rich fruits and vegetables can be high in iron.

Opt for orange, apple, or tomato juices that have added iron. Prune juice is also a natural option for iron intake.

What foods should be avoided for anemia?

Avoid excessive consumption of dairy, whole grains, and beverages like tea and coffee when battling anemia. These may limit iron absorption as they contain calcium or compounds called polyphenols and phytates.

Copper and zinc are also essential for iron metabolism, so ensure your diet contains adequate amounts of these minerals.

How much iron is present in various meats?

The iron content varies across meats. For example, 3.5 ounces (100 grams) of cooked beef has approximately 3.1 mg of iron; dark-meat chicken provides around 1.1 mg of iron; and a similar portion of cooked turkey has about 1.7 mg of iron.

Fish, like tuna and salmon, contain about 0.4-1.1 mg of iron per 3.5 ounces.

Are scrambled eggs a good source of iron?

While eggs indeed provide some iron, they’re a minor source compared to other options. One large egg contains around 0.9 mg of iron, with the iron primarily located in the yolk.

Scrambled eggs can be part of a healthy diet but should be complemented with other iron-rich foods for maximum absorption.