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18 iron-rich foods that can not be missed in your diet

18 iron-rich foods that can not be missed in your diet

June 24, 2021

El Hierro is an essential mineral for our body . Among the many functions it performs is the formation of hemoglobin, which is why it is essential for the transport of oxygen. In addition, iron improves the quality of the blood, prevents fatigue, helps maintain a healthy skin and is determinant in the resistance to stress and other diseases.

However, it is one of the minerals that causes major deficiencies in some individuals, especially in women of childbearing age, therefore, it is necessary to be well nourished because iron deficiency causes a specific type of anemia.

Iron rich foods

In food it is possible to find two kinds of iron: heme iron and non-heme iron. Non-heme iron is present in vegetable foods and it is absorbed worse than the other form of iron. That is why vegetarians are at greater risk of suffering a deficit of this mineral. In contrast, the type of iron heme, which is found in animal-type foods, is better absorbed by the body.


But what are iron-rich foods? Next you can find a list with 18 foods rich in this mineral .

1. Liver

The liver is one of the foods par excellence with high iron content . Regardless of the type of liver it is (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount for the consumption of this mineral. Possibly the liver more consumed and easier to find is the pig. This food, in addition, also contains a large amount of zinc, phosphorus and copper.

2. Dark chocolate

Chocolate lovers are in luck, because dark chocolate is a great source of iron . In fact, many experts recommend the consumption of this food because milk chocolate or white chocolate provide much less nutrients and tend to be more processed products than dark chocolate. The reason is that higher percentage of cocoa plus iron.


3. Spinach

Surely you've seen the drawings of "Popeye" once. The mythical character consumed spinach to become an authentic "ironman". Obviously, Popeye was a fictional character and for many spinach that we eat we will not get that way. However, Spinach is a great source of iron, in addition to containing numerous antioxidants and vitamin C .

4. Pumpkin seeds

Pumpkin seeds are one of the most nutritious seeds you can eat , because not only do they contain a large amount of iron, but they are also foods rich in omega-3, a type of polyunsaturated fat that provides many benefits to our body.

  • Related article: "Types of fats (good and bad) and their functions"
  • Pumpkin seeds also contain tryptophan, an amino acid that helps us to be relaxed and has an effect on our mood, as it is a precursor of the neurotransmitter serotonin. You can know more about tryptophan by clicking here

5. Veal

If we mentioned before that the liver was a great source of iron, beef is another ideal food for its great content in this mineral . Eat a good steak once or twice a week provides a large amount of protein and is an ideal food for those who also want to gain muscle mass. Veal meat contains vitamin B, potassium and magnesium.


6. Quinoa

Another great source of iron is quinoa , an ancestral cereal that, as in the previous point, also provides high quality proteins. In fact, it is a complete source of amino acids, and is ideal for building muscle and burning fat.

  • You can know more about fat burning foods, in this link: "24 fat-burning (and highly healthy) foods"

7. Artichokes

The artichokes are a delicious and at the same time nutritious food, and it is a vegetable very rich in iron . This curious food provides a lot of fiber, so you will be doing your body a favor to consume it. If you want to eat a healthy diet, you can not miss the artichoke in your menu.

8. Broccoli

Although broccoli does not have a very good reputation, especially among the little ones, It is a very nutritious food that provides a good dose of iron . In addition to the vitamins and antioxidants it provides, it is a food with a high fiber content.

9. Nuts

The nuts do not enjoy very good reputation for its high fat content . But the fat from this food is unsaturated, that is, healthy. The nuts are very good for weight control, because they help you feel satiated for longer. A handful of almonds or nuts is enough to benefit from their properties. And of course, almonds or peanuts are rich in iron.

10. Raisins

Raisins are a food rich in fiber, carbohydrates, potassium and, obviously, iron . They are delicious and can be consumed at any time of the day. At breakfast with cereals, as a snack combined with nuts and even at dinner as an ingredient in a delicious salad.

11. Oysters

Oysters are known to be an aphrodisiac food, but they are also excellent if we want to consume iron . You should know, in addition, that they are a great source of proteins and other minerals such as zinc. Come on, you have other reasons to eat oysters as well as to want to impress your partner.

12. Soybeans

Soy is well known for being a great protein source of plant origin . Soybeans, therefore, are rich in protein but also contain iron. Although raw they conserve all their nutrients, if they are cooked, in spite of losing a quantity of these, they are still very nutritious foods.

13. Lentils

Lentils are a healthy and iron rich food . In addition, they contain fiber and are digested slowly by the body so they keep you sated longer. A good plate of lentils with ribs will not only be tasty, but will also provide you with a large amount of iron.

14. Olivas

Although many associate olives to their high fat content, they are also rich in iron . In spite of having a large number or types of these gems of nature, it does not matter what you decide to eat, they all contribute a large amount of this mineral, whether green or black. In addition to iron, they are also rich in sodium.

15. Asparagus

Asparagus is a good vegetable source of iron, and grilled are very tasty . They are also rich in vitamin A and C, two vitamins that are beneficial for your vision and your immune system. Therefore, asparagus is considered an ideal food for a healthy diet.

16. Clams

When you go to tapas and take some clams with your friends, you will be doing your body a favor . The clams contain around 24 mg of iron per 100 grams, therefore, it is a great source of this mineral.

17. Beans

Science says that beans are healthy and excellent foods for weight loss , because they are a great source of resistant starch, a type of insoluble slow-digesting fiber that feeds healthy bacteria in the intestine, and this causes the body to use the combustible fat. But not only do they help you lose weight, but they are a food rich in iron.

18. Eggs

Another food of animal origin rich in iron are eggs . Although there is some controversy regarding the intake of eggs by increasing cholesterol, the truth is that they must be part of a healthy diet. Always without abuse, of course. But eggs also provide protein and vitamin A.


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