18 iron-rich foods you can’t miss from your diet

Iron is an essential mineral for our body. Among the many functions it performs is the formation of hemoglobin, so it is essential for the transport of oxygen. Additionally, iron improves blood quality, prevents fatigue, helps maintain healthy skin, and plays a crucial role in resistance to stress and other illnesses.

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

Foods rich in iron

There are two types of iron in foods: heme iron and non-heme iron. Non-heme iron is found in plant foods and is less absorbed than the other form of iron. This is why vegetarians are more at risk of suffering from a deficiency in this mineral. In contrast, the type of heme iron, found in foods of animal origin, is better absorbed by the body.

But what are foods rich in iron? Below you will find a list of 18 foods rich in this mineral.

1. Liver

The liver is one of the foods par excellence high in iron. Whatever the type of liver (chicken, pork, etc.), we can benefit in a single meal from the recommended daily amount in terms of consumption of this mineral. The most consumed and easiest to find liver is probably pork. This food 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 consuming this food because milk chocolate or white chocolate provide much less nutrients and are generally more processed products than dark chocolate. The reason is that the higher percentage of cocoa and iron.

3. Spinach

You have probably seen the drawings of “Popeye” before. The mythical character has consumed spinach to become a real “ironman”. Obviously, Popeye was a fictional character and no matter how much spinach we eat, we won’t put it that way. However, Spinach is an excellent source of iron, in addition to containing many antioxidants and vitamin C..

4. Pumpkin seeds

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

  • Pumpkin seeds also contain tryptophan, an amino acid that helps us relax and affects our mood as it is a precursor to the neurotransmitter serotonin. You can read more about tryptophan by clicking here

5. Veal

If we mentioned earlier that the liver is a great source of iron, Beef is another ideal food for its high content of this mineral. Eating a good steak once or twice a week provides a lot of protein and is an ideal food for those who also want to gain muscle mass. Beef contains vitamin B, potassium and magnesium.

6. Quinoa

Another great source of iron is quinoa, An ancestral cereal which, as in the previous point, also provides high quality protein. In fact, it’s a complete source of amino acids, great for building muscle and burning fat.

  • To learn more about Fat Burning Foods, click on this link: “24 Fat Burning (and Very Healthy) Foods”

7. Artichokes

Artichokes are a delicious and nutritious food, and are very rich in iron. This curious food provides a lot of fiber, so you will be doing your body a favor by consuming it.

If you want to have a healthy diet, you can’t miss the artichoke on the menu. Of course, due to its strong flavor which is not suitable for all tastes, it is best to use it as an ingredient in recipes that include other elements of a milder flavor.

8. Broccoli

Although broccoli is not very well known, 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. Walnuts

Dried fruits also do not have a very good reputation for their high fat content.. But the fat in this food is unsaturated, that is, healthy. Nuts are great for weight control because they help you feel fuller for longer. A handful of almonds or walnuts is enough to benefit from its properties. And of course, almonds or peanuts are high in iron.

10. You think

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

11. Oysters

Oysters are known to be an aphrodisiac food, however they are also excellent if you want to consume iron. You should also know that they are a great source of protein and other minerals such as zinc. Wow, you have other reasons for eating oysters besides wanting to impress your partner.

12. Soybeans

Soy is well known to be an excellent source of plant-based protein. Soy is therefore rich in protein but also contains iron. Although raw, they retain all of their nutrients, if cooked, despite losing a number of them, they are still very nutritious foods.

13. Lentils

Lentils are a healthy food rich in iron. In addition, they contain fiber and are digested slowly by the body to keep you full for longer. A good plate of lentils with ribs will not only be tasty, but give you a lot of iron.

14. Olives

Although many associate olives with their high fat content, they are also high in iron.. Despite having a large amount or type of these natural gems, no matter who you decide to eat, they all provide a lot of this mineral, whether it is green or black. In addition to iron, they are also high in sodium.

15. Asparagus

Asparagus is a good source of plant iron, and it tastes great on the grill.. They are also rich in vitamins A and C, two vitamins that are beneficial for your vision and your immune system. Therefore, asparagus is considered an ideal food for healthy eating.

16. Clams

When you go to eat tapas and eat clams with friends, you are going to do your body a favor.. Clams contain around 24 mg of iron per 100 grams, so it’s a great source of this mineral. Moreover, it is one of the foods rich in iron that can be easily included in appetizers.

17. Beans

Science says beans are great, healthy foods for weight lossBecause they’re a great source of resistant starch, a slow-digesting type of insoluble fiber that feeds healthy bacteria in the gut, causing the body to use up fat for fuel. But not only do they help you lose weight, they are a food rich in iron.

18. Eggs

Eggs are another animal food rich in iron. While there is some controversy surrounding the consumption of eggs for raising cholesterol, the truth is, they should be part of a healthy diet. Always without abuse, of course. But eggs also provide protein and vitamin A.

Bibliographical references:

  • Garcia Rosolen, N .; Eandi Eberle, S .; Feliu Torres, A .; Musso, AM (2010). Current concepts on the physiology and pathology of iron. Hematology Argentina (Argentina) 14 (2): 48-57.
  • Maroto, JV (1986). Special herbaceous horticulture. Madrid: Mundi-Press editions. p. 253-265.

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