Iron-Rich Foods To Incorporate Into Your Diet


We are always told that it is important to consuming sufficient iron on a regular basis. If we don’t, we can are prone to a deficiency, which is known as anemia. The condition can trigger many symptoms such as fatigue light skin tone, dizziness headaches, weakness, and can cause the tongue to be inflamed sometimes. Iron deficiency is one of the most frequent nutritional deficiencies that are found in the United States. However, don’t be concerned it can be addressed. You can supplement your diet or consume more iron-rich food on a every day basis. Although there are some food items that have high levels of iron such as red meat, lamb liver or chicken but there are plenty of other alternatives for those who don’t enjoy the taste of these food items or aren’t willing to eat them due to reasons of any kind.


The most popular varieties of legumes include chickpeas, beans, lentils peas, soybeans, and chickpeas. They are all packed with vital nutrients. Beans such as black beans, navy beans and kidney beans can aid in increasing the amount of iron you consume. In reality half a cup approximately 86 grams from cooked beans can provide you with approximately 1.8 milligrams of iron, which is 10% of the daily value. To get the most iron absorption, consume legumes along with foods rich in vitamin C, such as tomatoes, greens as well as citrus fruits.


The soy-based food is popular with vegetarians, as well as within Asian countries. A quarter cup (126-grams) from tofu is 3.4 milligrams of iron which is 19 percent from the DV.

Pumpkin And Sunflower Seeds

A nutritious and easy snack, pumpkin and sunflower seeds will give an adequate amount of iron. One ounce of pumpkin seeds will provide 3.5 milligrams of iron, one-fourth of daily DV.


Nuts, specifically cashews and almonds are a fantastic source of iron and other important minerals.

Green Veggies

Of course, the green vegetables like kale and spinach have plenty of iron. In addition to those two, broccoli and peas are also good options also.


The quinoa-like grain offers more than just protein. A cup cooked of quinoa contains 2.8 milligrams iron, which is 16 percent of the daily value. Additionally it is free of gluten, which makes it an ideal option for those suffering from celiac disease.


This kind of meat is tasty and nutritious. It is a rich source of iron. It is estimated that a 3.5-ounce (100-gram) piece of turkey’s dark meat is packed with 1.4 milligrams of iron which is about 8 percent of the daily value. Additionally it’s a good amount of protein , too.