Healthy Foods That Are High in Iron

Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells.

It’s an essential nutrient, meaning you must get it from food. The Daily Value is 18 mg.

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

A deficiency can occur if your intake is too low to replace the amount you lose every day.

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Luckily, there are plenty of good food choices to help you meet your daily
iron needs.

Shellfish

Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.

For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the daily value.

However, the iron content of clams is highly variable, and some types may contain much lower amounts.

The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.

In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood.

Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks 

Spinach

Spinach provides many health benefits but very few calories.

About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the daily value. Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption.

Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease.

Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach.

Liver and other organ meats

Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.

For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the daily value

Organ meats are also high in protein and rich in B vitamins, copper, and selenium.

Liver is especially high in vitamin A, providing an impressive 1,049% of the daily value per 3.5-ounce serving.

What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of.

Legumes

Legumes are loaded with nutrients.

Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.

They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the daily value. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.

In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 grams of iron, or 10% of the daily value. Legumes are also a good source of folate, magnesium, and potassium.

What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome.

Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake.

In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss.

To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

Red Meat

Red meat is satisfying and nutritious.

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the daily value

Meat is also rich in protein, zinc, selenium, and several B vitamins. Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis.

In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements.

There are a number of foods rich in iron, above are just a few. Talking with your nutritionist will give you more options.