Over 2.5 billion people in the world suffer from iron deficiency, so if you’ve been told you’re not receiving enough iron in your diet, you are not alone. Lack of iron is the most common nutritional deficiency globally.
What is iron?
Iron is a vital mineral used to carry oxygen around the body in the form of hemoglobin. A slight deficiency in iron can cause anemia (fatigue/weakness), and a chronic lack can lead to organ failure.
There are two types of iron that our bodies can get from food: heme and nonheme. Heme is found in animal products, and nonheme is found in plant products.
How much iron should you get every day?
Women between the ages of 19 and 50 should be getting 18 milligrams (mg) of iron per day.
Women over 50 need less iron, only 8 mg per day.
Men age 19 and older need 8 mg of iron every day.
kids and babies between 7-15mg per day
Common signs of iron deficiency:
Extreme fatigue and exhaustion
Pale skin
Hair loss
Restless leg syndrome
Headache, dizziness, or lightheadedness
Inflammation
Brittle nails
Frequent infections
Who is the most likely to suffer?
Vegetarians, Vegans, and women, in general, are all more likely to be iron-deficient and suffer from anemia.
Our bodies tend to get more iron from heme foods like meat, but if you’re a vegetarian, you can still eat plenty of iron-rich foods.
This list will include both plant-based and Animal-based foods rich in iron.
Plant-based Foods Rich In Iron
1. Spinach
Spinach gives many health benefits and is very low in calories.
Most foods lose vital nutrients, Vitamins, and minerals through the cooking process, but cooking spinach increases iron quantity.
One cup (8 oz) (226 gram) of cooked spinach contains 6mg or 36% of iron’s daily recommended value.
2. Chickpeas
Legumes are loaded with nutrients. But chickpeas are a rich source of vitamins, minerals, and fiber. Chickpeas also offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing the risk of numerous diseases, additionally chickpeas contain the highest amount of iron in legumes.
One cup of cooked chickpeas contains 5mg or 30% of the daily recommended value of iron.
3. Beans
Beans like kidney beans, navy beans, and black beans can all help easily bump up your iron intake.
When purchasing beans, make sure to avoid the canned ones and if you can go for organic.
Dry, whole beans are best, but they do need soaking overnight for the best taste.
A half-cup (4oz) (113grm) serving of cooked black beans provides around 2.4 grams of iron, or 18% of the Daily recommended value.
4. Quinoa
Quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins, and minerals.
Quinoa has more antioxidant activity than any other grains.
One cup (185 grams) (6 oz) of cooked quinoa provides 2.8 mg of iron, which is 16% of the daily recommended value.
5. Dark chocolate
Dark chocolate is amazingly delicious and nutritious.
Dark chocolate contains significantly more nutrients than milk chocolate. High-quality dark chocolate (85% cocoa and up) is not only a powerful source of antioxidants but also contains high amounts of iron.
Several studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes.
Green and Black’s Organic is the best Dark Chocolate Bars. They are of high quality, and you’ll notice you only need 1-2 squares to feel satisfied. Plus, they only contain 8 g of sugar per serving—which is 12 pieces!!
A 1-ounce (28-gram) serving of dark chocolate contains 3.4 mg of iron, which is 19% of the daily recommended value.
6. Pumpkin seeds
Don’t underestimate these crunchy seeds. They are a good source of vitamin K, zinc, and manganese. These seeds are also rich in iron. they also contain omega-3 and omega-6 fatty acids, antioxidants, and fiber.
The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and minimizes heart disease risk.
1-ounce (28-gram) of pumpkin seeds contains 2.5 mg of iron, which is 14% of the Daily recommended value.
7. Broccoli
An incredibly nutritious vegetable, broccoli is rich in fiber and vitamins C and K.
A 1-cup serving of cooked broccoli contains 1 mg of iron, which is 6% of daily recommended value.
What’s more, a serving of broccoli also packs 114% of the Daily recommended value of vitamin C, which helps our body absorb iron properly.
Animal-based Foods Rich In Iron
8. Turkey
Yes, your favorite thanksgiving and Christmas dinner contains iron.
Turkey meat is healthy and delicious. Its also a good source of iron, mostly from dark turkey meat.
A 3.5-ounce (100-gram) portion of dark turkey meat has 2.2 mg of iron, which is 12% of the Daily recommended value of iron.
9. Red meat
Red meat is not only satisfying and nutritious. It is also rich in protein, zinc, selenium, iron, and several B vitamins. If you are vulnerable to anemia, you must eat red meat regularly.
One 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the Daily recommended value.
10. Organ meats
Organ meats are very nutritious. Popular types include liver, brain, kidneys, and heart — all of which are high in iron.
Organ meats like liver and giblets are incredibly rich in iron. They are supplying more than a quarter of the daily requirement for an adult woman.
One 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron or 36% of the Daily recommended value.
Pork liver is slightly leaner and has higher iron levels, 15 mg, or 85% of the daily recommended amount per 3-ounce serving.
11. Shellfish
Shellfish aren’t just tasty and nutritious. All shellfish are high in iron, but oysters, clams, and mussels are excellent sources.
Five medium oysters deliver more than 3 mg of iron, which is 17% of the Daily recommended value.
12. Fish
Fish can be an excellent replacement for red meat since it’s typically lower in saturated fat and calories without sacrificing protein.
Fish is also packed with omega-3 fatty acids, which are a type of heart-healthy fat associated with several health benefits.
Fish also contains several other necessary nutrients, including niacin, selenium, and vitamin B12
salmon, tuna, haddock, mackerel, and sardines are a few examples of iron-rich fish that you can also include in your diet.
One 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the Daily recommended value.
13. Eggs
Eggs are among the most nutritious foods on the planet.
An average egg contains about 6–7 grams of protein.
They also contain HDL, often known as the “good” cholesterol.
People who have higher HDL levels usually have a lower risk of heart disease, stroke, and other health problems.
Additionally, Eggs also contain 1 mg of iron in two large egg yolks.