Iron is an essential mineral for our organism . Among the many functions it performs is the formation of hemoglobin, so it is essential for the transport of oxygen. In addition, iron improves the quality of the blood, prevents fatigue, helps maintain healthy skin and is decisive in resistance to stress and other diseases.

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

Iron-rich foods

Two kinds of iron can be found in food: heme iron and non-heme iron. Non-heme iron is present in plant foods and is absorbed worse than the other form of iron. That’s why vegetarians are at greater risk of suffering from a deficit of this mineral. On the other hand, the heme type of iron , which is found in animal-type foods, is better absorbed by the body.

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

1. Liver

The liver is one of the quintessential foods with high iron content . Regardless of the type of liver (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount in terms of consumption of this mineral. Possibly the most consumed and easiest to find is the pork liver. This food also contains a large amount of zinc, phosphorus and copper.

2. Dark chocolate

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

3. Spinach

You’ve probably seen the “Popeye” cartoons before. The mythical character consumed spinach to become a real “ironman”. Obviously, Popeye was a fictional character and however much spinach we eat, we won’t get like that. However, spinach is a great source of iron, as well as 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.

5. Veal

If we mentioned before that the liver was a great source of iron , the veal is another ideal food for its great content in this mineral . Eating 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. Beef 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 find out more about fat burning foods at this link: “24 fat-burning (and highly healthy) foods”

7. Artichokes

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 great deal of fibre, so you will be doing your body a favour by consuming it.

If you want to eat a healthy diet you can’t miss the artichoke on your menu. However, due to its strong taste that does not fit all tastes, it is better to use it as an ingredient in recipes that include other elements of milder taste.

8. Broccoli

Although broccoli is not very well known, especially among children, 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 fibre content.

9. Dried fruit

Nuts are also not very well known for their high fat content . But the fat from this food is of the unsaturated type, that is, healthy. Nuts are very good for weight control, because they help you feel fuller 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, of course, iron . They are delicious and can be eaten at any time of day. At breakfast with cereals, as a snack combined with nuts and even at dinner as an ingredient in a delicious salad.

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11. Oysters

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

12. Soya beans

The soybean is well known to be a great source of protein of vegetable origin . Soya beans, therefore, are rich in protein but also contain iron. Although raw they retain all their nutrients, if cooked, despite losing a quantity of these, they remain very nutritious foods.

13. Lentils

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

14. Olives

Although many associate olives with their high fat content, they are also rich in iron . Although there are many or types of these jewels of nature, no matter which you decide to eat, they all provide a large amount of this mineral, whether they are green or black. Besides iron, they are also rich in sodium.

15. Asparagus

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

16. Clams

When you go for tapas and have some clams with your friends, you will be doing your body a favor . Clams contain about 24 mg of iron per 100 grams, so they are a great source of this mineral. Also, it is one of the iron-rich foods that can be included in hors d’oeuvres with ease.

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 slowly digested insoluble fiber that feeds healthy bacteria in the intestine, and this makes the body use the combustible fat. But not only do they help you lose weight, they are also an iron-rich food.

18. Eggs

Another foodstuff of animal origin rich in iron is eggs . Although there is some controversy regarding the intake of eggs due to increased cholesterol, the truth is that they should be part of a healthy diet. Always without abusing them, of course. But eggs also provide protein and vitamin A.

Bibliographic references:

  • García Rosolen, N.; Eandi Eberle, S.; Feliú Torres, A.; Musso, A. M. (2010). Current concepts on physiology and pathology of iron. Hematology Argentina (Argentina) 14 (2): 48-57.
  • Maroto, J. V. (1986). Special herbaceous horticulture. Madrid: Ediciones Mundi-Prensa. pp. 253-265.