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6 Healthy Foods High in Iron


Last Updated on September 2, 2022 by kavin

Iron is a mineral in the body that performs several functions, the main function is the oxygen-carrying function. The oxygen is carried throughout the body as a part of red blood cells. 

It is a very essential nutrient in the body that you can take from food and supplements both. The daily needed value is 18 mg. The absorption o iron drones a lot on how much your body has stored. A deficiency of iron can occur if you take too less of it and it is a lot more than you consume. 

Now, iron deficiency can cause anemia and can lead to symptoms like fatigue. A test called the ferritin test can help a lot in finding out the amount of iron in the body. A ferritin test price in Pakistan is quite affordable. Women who menstruate and do not consume iron-rich foods are very much likely to suffer from anemia. To meet your daily iron needs there are a number of foods that you can consume. 

Here is a list of foods that you can consume in order to keep your iron levels okay.

1- Legumes

When looking at foods high in iron, it is important to consider legumes, as these can play their part really well. It can help in regaining the lost amount of iron. Iron is quite essential for the proper functioning of the body as it can prevent the body from getting affected by anemia.

The consumption of legumes and beans can help a lot in regaining iron levels. Legumes like chickpeas, beans, and lentils can play a part in keeping iron levels high when they are too low. People who like taking vegetarian food can also try out these options as these can provide the right amount of iron needed which can be taken from non-vegetarian sources. 

Legumes can also help in providing height amount of fiber that can help in digesting the food pretty well and can also make the excretion quite easy. 

2- Fruits

Consuming healthy foods is good for the overall health of the body. But the first thing that comes to mind when someone discusses healthy food is fruits and mainly dry fruits. Foods rich in iron can help immensely in keeping the iron levels normal. Now, you must be wondering which foods should e consumed for making up for this deficiency. Let’s have a closer look. Consuming beans and other legumes can significantly aid in restoring iron levels. When iron levels are too low, legumes like chickpeas, beans, and lentils can help maintain them high. These choices are available to vegetarians as well because they can supply the necessary quantity of iron that can be obtained from non-vegetarian sources.


Eating berries can help in managing iron deficiency in the body. They provide you with the needed amount of iron in the body. Some berries that are high in protein include mulberries, elderberries, raspberries, and strawberries. 

Dry Fruits

Now, some fruits like dry fruits come under the category of iron-rich foods. The most popular dry fruits that can be consumed for this reason must be high in protein content. These include dried raisins, dried pears, dried peaches, and aloo bukhara. 

3- Vegetables

Some of the vegetables are quite rich in iron and with that, they also have other needed minerals and vitamins that are necessary for the proper functioning of the body. 

A number of leafy greens provide you with great amounts of iron. Some of the iron-rich foods include broccoli, which is one vegetable that is quite rich in iron. A 100-gram serving of broccoli provides 0.7 mg of iron. 

4- Leafy Greens

No one can deny the importance of spinach as a highly rich vegetable in iron. It can provide almost around 15% of the daily value. Other leafy greens that can provide you with the needed amount of iron include kale, spinach, and collard. 

Some other vegetables that can help in keeping the iron levels high in the body include sprouts, cabbage, and beans.  Add all of these vegetables to your daily diet by making them a part of your lunch, dinner, and breakfast. 

5- Organ Meat

Organ meat must be on top of the list as it is full of iron that is needed for the normal functioning of the body. Organ meats include the meat of the heart, brain, kidney, and liver. This meat is full of iron content and can make a huge difference in your deficiency.

So, you can add this to your diet as it will make a huge difference It does not only provide iron but also is rich in other vitamins and minerals that are essential to the body. 

6- Pumpkin Seeds

Seeds such as pumpkin seeds are high in iron and can make a huge impact on the daily intake of iron that is needed to cater to the normal levels of iron. 

Pumpkin seeds are full of iron and one ounce of the seed gives out 14%daily value of iron which makes 2.5 mg of iron. 


Iron is quite essential for the proper functioning of the body as it can prevent the body from getting affected by anemia. A number of foods can help in keeping the iron levels maintained in the body. Do try them as they can make a huge impact. 

The primary function of the mineral iron in the body is to transport oxygen. Iron also has other roles to play in the body. Red blood cells, which are an integral element of the body, transport oxygen throughout it.

It is a very important nutrient that can be obtained from diet and supplements. The required amount per day is 18 mg. How much iron your body has stored greatly influences how much of it is absorbed. If you take too little iron or if it is much more than you take in, you could develop an iron deficiency.

Currently, iron deficiency can result in anaemia and symptoms including weariness. Finding out how much iron is in the body can be greatly assisted by a test called the ferritin test.

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