Here are 50 healthy foods that are high in iron. Must know these foods that are a high source of iron for your body and life. When you have an iron-deficient disorder, the number of red blood cells that your body produces is much lower than what it normally should be. This is because the iron deficiency disorder limits the transfer of oxygen to the red blood cells, and this means that your body has to work harder to get the hemoglobin to take the oxygen and carry it to the bloodstream. Since the red blood cells carry oxygen to different parts of the body, this affects how well the different organs in your body are able to function.
Some examples of such foods that are high in iron are beans, whole grains, fish, and certain types of meats. It would also be a good idea to eat leafy green vegetables and foods that are rich in iron.
Many kinds of seafood are also good sources of iron. Seafood is considered one of the richest sources of this mineral. However, it is always best to consume this food in moderation because overcooking the seafood can greatly reduce its bioavailability.
There are also foods that contain high amounts of iron. These foods include dark green leafy vegetables like spinach, nuts, seeds, whole grain bread products, and oatmeal.
If you are interested in learning more about foods that are high in iron and how they can benefit you and your family’s health, then you can start checking out your local supermarket. You can also do further research online if you want to learn more about specific foods that are rich in iron. What you should remember though is that you should only choose foods that are high in iron if they have other nutritional benefits as well. It would be better if you focus your attention on foods that can help improve the overall health of your body instead of focusing only on those that can supply you with an iron boost.
Name of foods containing iron are as follow:
50+ Name List Of Healthy Foods That Are High In Iron
Shellfish is delicious as well as nutritious. All shellfish are high in iron, however clams, oysters and mussels are especially good sources. The iron in shellfish is heme iron, which your body assimilates more effectively than the non-heme iron found in plants.
Iron content: One cup of oysters (248 grams) contains 16.5 milligrams of iron and one cup of clams (227 grams) contains 31.7 milligrams of iron
Spinach is well known for its vitamin A content, but it’s also a valuable source of iron. Spinach is also rich in antioxidants called carotenoids that may lessen your risk of cancer, decrease inflammation and protect your eyes from disease.
Most people find it simple to incorporate more spinach into their diets by steaming the vegetable and adding it to soups and stir-fries. Raw spinach can also be an ingredient in smoothies and salads.
Iron content: A half-cup of it contain3.21 mg and 3.5 ounces (100 grams) of cooked spinach contain 6 mg of iron.
These pulses are relatives of beans, and they’re another valuable source of iron. The advantage of using lentils over beans is that they have faster cooking time.
Research suggests that eating lentils on a regular basis reduces the risk of diabetes, obesity, cancer, and heart disease. People can include brown, red, or green lentils in soups, stews, curries, salads, and other meals.
Iron content: A half-cup of lentil serving contains 3.30 mg.
- Dark chocolate
Dark chocolate is incredibly delicious and nutritious. It is an iron-rich food, it is high in calories, so people should enjoy it as an occasional treat. However, not all chocolate is created equal. It’s believed that compounds known as flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is a lot higher than that of milk chocolate. Thus, it’s ideal to consume chocolate with at least 70% cocoa to get the most extreme advantages.
Cocoa is also one of the best sources of flavonoid antioxidants. It may provide heart benefits, protect nerves, boost immunity, and improve cognitive function and mood.
Iron content: A 1-ounce (28-gram) serving contains 3.3 mg of iron.
Among vegetarians and in some Asian countries, tofu is a soy-based food that’s prominent Tofu is additionally a good source of thiamine and several minerals, including calcium, magnesium and selenium. Moreover, it provides 20 grams of protein per serving.
Tofu also contains unique compounds known as isoflavones, which have been connected to improved insulin sensitivity, lessened the risk of heart disease and relief from menopausal symptoms.
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Tofu is accessible in several different forms, including firm, soft, and silken. Individuals can grill or fry firm tofu to use as a meat substitute, add delicate and soft tofu to casseroles, and mix smoothen tofu with cocoa powder and a sweetener to make a delicious chocolate dessert.
Iron content: A half-cup (126-gram) serving provides 3.6 mg of iron.
- Hulled hemp seeds
These seeds are one of the few plant-based sources of omega-3 fats, which are important for heart and brain health. A recent report tells that hemp seed extract demonstrated antioxidant effects in lab tests. These antioxidant benefits, combined with the omega-3 substance of the seeds, may help ensure against heart issues and neurodegenerative diseases. The compounds in the seeds also have neuroprotective, anti-inflammatory, effects. This seed also helps to regulate the immune system.
Individuals can sprinkle hemp seeds on oatmeal, yogurt, or desserts, or mix them into smoothies for a snack which is rich in iron and protein.
Iron content: A 3-tablespoon serving of hulled hemp seeds contains 2.38 mg of iron and over 9 grams of protein.
Broccoli is a rich source of iron that belongs to the cruciferous vegetable classification. It also contains vitamin C, which enables your body to absorb the iron better. Cruciferous vegetables contain indole, sulforaphane and glucosinolates, which are plant compounds accepted to be cancer protected agents.
Iron content: Per 100 grams of Broccoli contain 2.7 milligrams. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron making it one of the good sources of food rich in iron.
Potatoes contain a significant quantity of iron, mostly concentrated in their skins. And since they are low in sodium, they also help to keep up healthy blood pressure. They are very rich in vitamin C too due to which it helps in fighting inflammation and boost immunity.
Iron content: In one large potato, there is 3.2 milligrams of iron whereas one medium potato contains 1.9 milligrams of iron. However, sweet potatoes contain little less — about 2.1 mg for the same quantity.
Mushrooms are usually rich in iron but the iron content depends on its varieties/types. Oyster mushrooms may offer up to twice as much iron, though Portobello and shiitake mushrooms contain practically the very little amount of iron.
The anti-inflammatory properties of mushrooms likewise help fight some grave diseases like cancer. They also contain phytonutrients that decrease heart risk.
Iron content: One cup of cut mushrooms (72 grams) contains 0.3 milligrams of iron, which meets generally 2% of our daily iron needs and one cooked cup of white mushrooms contains around 2.7 mg.
- Dried Apricots:
Dried apricots are not just an iron-rich organic fruit, but also excellent sources of dietary fiber as well. They contain soluble fiber that is in charge of decreasing cholesterol levels. Soluble fiber binds to fatty acids and helps in their evacuation through excretion.
Dried apricots are the source of non-heme iron that is typically not absorbed easily. However, its absorption can be increased by consuming other food sources that are rich in vitamin C and heme iron.
Iron content: A 100 gm of apricot contains 2.7 mg of our daily iron requirements.
Eggs are generally the most nutritious food on the planet. In fact it contains all types of nutrients. They raise good cholesterol levels and ensure the heart from the risks. They are also good sources of lutein and zeaxanthin, antioxidants that are beneficial for the eyes. And the best part of the egg is that they are the best sources of complete protein.
Iron content: One large egg (50 grams) contains 0.9 milligrams of iron and meets 5% of our daily iron requirement.
Dates are not only iron-rich fruit but also are amazing sources of antioxidants. They are rich in nutrients like calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, as well as vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. They additionally are great sources of fiber as well.
Iron content: Per 100 grams of dates contain 4.79 mg of our daily iron needs.
Although the content of iron is a little low in the berries, it acts as iron absorbance boosters.
How? Since berries are great sources of vitamin C generally. Vitamin C or ascorbic acid enhances the absorption of non-heme iron by preventing the formation of insoluble iron compounds.
Studies have demonstrated that vitamin C not only improves iron absorption but also, increases cellular iron uptake.
Iron content: Per 100 gm of berries contains 0.3 mg of iron.
Strawberries are one of the fruits that have been loved by all the people. This wonderful red fruit contains iron and a decent quantity of vitamin C (which aids in better absorption of iron).
Iron content: 0.4 milligrams per 100 grams.
Mulberries are a type of fruit with generally great dietary benefits. Mulberries are an incredible source of antioxidants as well, which may offer protection against heart disease, diabetes and a few types of cancer.
Mulberries are also simply rich in fiber, a nutrient that promotes digestive health and counteracts colorectal malignant growth/cancer. The fruit is likewise known to balance out glucose levels – and henceforth can benefit diabetics as well.
Iron content: One cup of mulberries (140 grams) contains 2.6 milligrams of iron, which accounts for 14% of our daily needs.
Prunes are generally known as dried plums. These dried variants of our beloved plums are power packed with nutrients and minerals. What’s more, indeed, it is usually one of the great iron-rich fruits. These dried plums also contain a great amount of dietary fiber, vitamin K, B vitamins, calcium, and potassium. Prunes can also be included in our diet or daily eating routine by adding them to our bowl of morning grains.
Iron content: As per USDA, per 100 grams of prunes contains 3.52 mg of iron.
- Prune juice
Prune juice is also rich in iron. They are also great sources of fiber, potassium, vitamin C, vitamin B6 and manganese, too.
Iron content: Per cup (237 ml) of prune juice contains 3 mg of iron which is double the amount of iron than the same quantity of prunes.
This juiciest fruit helps in improving and keeping up a perfect iron level in the body. Not just that, watermelons are a great source of vitamin C, which further increases the efficiency of non-heme iron in our body. It is also a good source of lycopene and beta-carotene which helps in increasing iron absorption in the body and further translates into better haemoglobin levels for our body.
Iron content: According to USDA, 100 gram of watermelon has about 0.24 gm of iron. And in one cup of watermelon, there are 0.4 milligrams of iron.
This iron-rich fruit, pomegranate’s seeds are one of the most widely recognized iron-rich fruits for fighting anemia, which is caused due to lack of iron. Not only that, but pomegranate also contains vitamins, especially vitamin A, vitamin C, and vitamin E, along with folic acid. It helps in decreasing the symptoms of iron deficiency. Apart from containing iron, it is also rich in calcium, protein, fiber and several other vitamins and minerals accepting it to be the ideal source for individuals with low haemoglobin level.
Iron content: In 100 grams of pomegranate, there is 0.3 mg of iron.
Another iron-rich fruit in the list are raisins, which are generally dried grapes. They contain almost double the measure of iron present in grapes. At the point When grapes are dried out to give raisins, the nutrients get more concentrated. Besides iron, raisins are additionally packed with carbohydrates, B vitamins, and potassium. Raisins contain certain members of the vitamin B complex that are in charge of the formation of new blood.
Iron content: In 100 gms of raisins, there is 1 mg of iron.
Olives are a fruit, and one with a rich iron content at that. Fresh olives are also rich in fiber, good fats and fat-soluble vitamins A and E. It also contain a variety of beneficial plant compounds thought to give a few health benefits, including less risk of heart disease. It is also rich in antioxidants, which can anticipate heart attack and cancer. It also prevents the development of unwanted microorganisms. Olives also contain other plant compounds.
A handful of olives can be served in our evening salad.
Iron content: 3.5 ounces (100 grams) of olives contain around 3.3 mg of iron.
We all have heard a famous saying, “An apple a day keeps the doctor away?” It is not only good for our health but also a rich source of iron. Apples are an appropriate option with regards to boosting hemoglobin levels.
Iron content: In one medium apple, there are 0.31 milligrams of iron.
With high folate content, beetroot ought to be your go-to alternative when it comes to increasing the haemoglobin level in your blood. It is also an incredible source of iron and Vitamin C.
Iron content: Per 100 grams of Beetroot, there is 0.8 mg of iron.
- Tomato Paste
The iron content in tomato depends on its forms. Raw tomatoes contain very little iron while dried or concentrated tomatoes offer a much greater amount. And sun-dried tomatoes are a greater source of iron. They are also rich in vitamin C, which helps to increase iron absorption. Besides, they’re also rich in lycopene, an antioxidant connected to a reduced risk of sunburn.
Iron content: A cup of raw tomatoes contains 0.5mg of iron. Half a cup (118 ml) of tomato paste offers 3.9 mg of iron whereas half a cup of sundried tomatoes offers 1.3–2.5 mg of iron.
Amongst the various type of fish, sardine is one of the types that is rich in iron. Sardines are also replete with omega-3 fatty acids, which fight inflammation and work best for our good health. They reduce the risk of heart attacks, help arthritis treatment, boost vision health, and even enhance hair development and skin health.
Iron content: One cup of drained sardines (149 grams), there are 4.4 milligrams of iron, which meets 24% of our daily iron needs.
A. Chicken breast
The super healthy lean protein is the most ideal way for non-vegetarians to get their portion of iron. The chicken comes in numerous cuts, like breasts, thighs, wings and drumsticks. Each cut contains a different number of calories and a different proportion of nutrients. A chicken breast can be cooked in various ways and is certain to help in increasing our level of haemoglobin.
Iron content: 0.7 milligrams per 100gms of chicken.
B. Ground beef/Red meat
Red meat/ground beef is satisfying and nutritious with an excellent source of iron.
Meat is also a great source of protein, zinc, selenium and several B vitamins. Researchers have demonstrated that iron deficiency may be less likely in individuals who eat meat, poultry and fish every day. In fact, red meat is the source of heme iron, significantly making it a great food for individuals who are prone to anemia.
Iron content: A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron.
Liver is effectively the ideal approach to increase iron intake. With a ridiculously high content of iron, even a little serving of the liver is best enough to increase the level of haemoglobin. The chicken liver or beef liver is chosen according to the choices of the individual. Although, the former is the best choice and the latter contains lesser calories and cholesterol level.
Iron content: Per 100 grams of the chicken liver contain 9 milligrams of iron.
The super versatile and tasty seafood option contains a great quantity of iron to fulfill your everyday consumption.
Iron content: Per 100 grams of prawns, there is 3 mg of iron.
Legumes include beans, chickpeas, lentils, and soybeans. Studies demonstrate that legumes also decrease irritation and can be usually helpful for diabetics. They also reduce heart disease risk in the individual with a metabolic disorders. And they also have soluble fiber, which helps to reduce weight.
Legumes have demonstrated to be the best food item to increase your haemoglobin levels. They contain folate and vitamin C as well.
Lentil is one of the foods that is rich in iron. It contains a great quantity of protein, Vitamin B, complex carbs, magnesium, potassium, fibre, folate and manganese as well. Each cup of cooked lentils offers about 18 grams of protein and covers around 50% of your recommended daily fibre intake.
According to the latest research eating lentils on a daily basis decreases the risk of diabetes, obesity, cancer, and heart disease, help in lowering cholesterol level and also help in maintaining the blood level and sugar level.
The individual can include brown, red, or green lentils in soups, stews, curries, salads, and other meals. It is also an extremely versatile ingredient in the kitchen. It can be added in soups and salads to burgers and chilli.
Iron content: Per cup of cooked lentil offers about 6.6 mg of iron.
The various types of beans offer a significant quantity of iron. They are White, lima, red kidney and navy beans. They offer about 4.4–6.6 mg of iron per cup cooked. However, chickpeas and black-eyed peas have the greatest iron amount. They provide around 4.6–5.2 mg per cup cooked.
Beans are also good sources of complex carbs, fibre, folate, phosphorus, potassium, manganese and several beneficial plant compounds. These beans decrease the blood pressure, cholesterol and blood sugar levels, decrease the risk of heart disease as well as reduce belly fat.
Iron content: Each cup of cooked chickpeas contains around 4.74 mg of iron while that of black-eyed beans offers 3.59 mg of iron. Per cup of cooked Cannellini beans or white kidney beans offers 5.2 mg of iron. And a per cup of cooked red kidney beans offers 3.59 mg of iron.
Soybeans and foods produced from soybeans are stuffed with iron. They are also rich in nutrients like numerous vitamins and minerals. They decrease the risk of cancer, the Alleviation of menopause symptoms and bone health.
Iron content: Each cup of soybeans contains about 8.8 mg of iron while that of a fermented soybean products with same quantity offers 15mg of iron.
- Brown rice
It is one of the best choices for meeting our daily iron requirements. For being healthy, one should switch white rice with brown rice.
Iron content: Per 100 grams of brown rice offers about 0.4 milligrams of iron.
- Whole grains
The good source of iron is Barley, quinoa, and oatmeal, when talking about the whole grains. A rich source of iron, these whole grains must be added to our diet for increasing the level of haemoglobin.
Iron content: Per 100 grams of any whole grain, there are 2.5 milligrams of iron.
Amaranth is without gluten ancient grain that doesn’t develop from grasses as different other whole grains do. Due to this, it is usually considered pseudo cereal. Interestingly, amaranth is one of the few complete sources of the plant which is rich in proteins. It also contains a significant quantity of complex carbs, fibre, manganese, phosphorus and magnesium.
Iron content: Per cup cooked Amaranth contains around 5.2 mg of iron.
Oats are a very delicious and simple way to add iron to the diet. It also contains a good quantity of plant protein, fibre, magnesium, zinc and folate. Additionally, oats contain a dissolvable fibre known as beta-glucan, which may help promote gut health, increase sentiments of completeness and decrease cholesterol level and blood sugar levels.
Iron content: A cup of cooked oats contains around 3.4 mg of iron.
Quinoa is a gluten-free pseudocereal that is a good source of complete protein, fibre, complex carbs, vitamins and minerals like that of Amarnath. And research shows that quinoa is rich in antioxidant content to a lower risk of medical conditions, including hypertension and type 2 diabetes
Iron content: per cup cooked quinoa offers around 2.8 mg of iron.
Spelt is another ancient grain that is rich in iron. Additionally, it offers around 5–6 grams of protein per portion, which is approximately 1.5 times more protein than more modern grains, such as wheat. It also contains a variety of different nutrients. They are complex carbs, fiber, magnesium, zinc, selenium and B vitamins. The content of mineral in spelt is simply higher than that of traditional grains.
Iron content: Per cup cooked spelt offers around 3.2 mg of iron.
Nuts like almonds, cashews, macadamia nuts and pine nuts are great sources of iron. These nuts are also rich in protein, fiber, good fats, vitamins and minerals, zinc, and magnesium as well as antioxidants and beneficial plant compounds – all of which support various bodily functions – right from cardiovascular activity to brain health. Nuts and nut butter contain a considerable amount of non-heme iron. Remember that blanching or broiling nuts may damage their nutrients, so support raw and unblanched varieties. As for nut butter, it’s ideal to pick a 100% natural variety to avoid an unnecessary portion of included oils, sugars and salt.
Iron content: Per ounce (100 grams) of any type of nuts contain about 1.5 milligrams of iron which meets about 7% of the recommended daily needs.
Per 100gm of cashew nuts offer 6.68 mg of iron that meets about 37% of our daily requirements while per 100gm of hazelnuts offer 4.70 mg of iron that meets about 26% of our daily requirements. And per 100gm of almonds offer 3.71 mg of iron that meets about 21% of our daily requirements.
Seeds like pumpkin seeds, sesame, hemp and flaxseeds are great sources of iron. –These seeds are also rich in protein, fiber, zinc, calcium, magnesium, selenium– all of which support various bodily functions – right from cardiovascular activity to brain health.
The products obtained from these seeds are also rich in iron. They’re also a great source of omega-3 and omega-6 fatty acids.
Iron content: Two tablespoons of each seed contains 1.2 to 4 milligrams of iron, and they meet 7% to 23% of the daily iron requirements. In two tablespoons of tahini, a paste made from sesame seeds, there is 2.6 mg of iron. Also, hummus made from chickpeas and tahini provides around 3 mg of iron per half-cup.
- Palm hearts
Palm hearts are a tropical vegetable that are great sources of fiber, potassium, manganese, vitamin C and folate. However, it is less unknown that they also contain a significant quantity of iron. This versatile vegetable can be mixed into dips, prepared on the grill, incorporated into a stir-fry, added to the plates of salads and even baked with the favorite toppings.
Iron content: Per cup of palm hearts contain 4.6 mg of iron.
- Coconut Milk
Coconut Milk can be an alternative to cow’s milk since coconut milk is also delicious and healthy the same as that of cow’s milk. Although very high in fat, it is rich in several vitamins and minerals, including magnesium, copper, and manganese. Coconut milk also contains a significant quantity of iron.
Iron content: Per half a cup (118ml) of coconut milk contains around 3.8 mg of iron.
- Blackstrap Molasses
Blackstrap molasses is a sweetener often accepted to be more advantageous and healthier than table sugar. This portion also helps cover between 10–30% of your prescribed everyday intake of copper, selenium, potassium, vitamin B6, magnesium and manganese. However, in spite of its higher nutrient content, blackstrap molasses stays exceptionally high in sugar and should be consumed in some restraint.
Iron content: two tablespoons of blackstrap molasses contains around 1.8 mg of iron.
- Dried Thyme
Dried thyme is one of the famous culinary herbs. Many think of it as a nutritional powerhouse, and research has connected it to medical advantages extending from fighting bacterial infections and bronchitis to improving your state of mind. Thyme also happens to be one of the herbs with the most high iron content. Sprinkling a little on each meal is a good methodology for those needing to increase their iron intake needs.
Iron content: A teaspoon of dried thyme contains around 1.2 mg of iron.
- Whole wheat bread
Iron content: 100gms of wheat bread offer around 2.4 mg of iron. And one slice of wheat bread contains 0.9 mg of iron.
- Bread, whole-wheat, prepared from recipe, toasted offer 3.4mg of iron.
- Bread, whole-wheat, prepared from recipe offer 3.1mg of iron.
- Bread, pita, whole-wheat offer 3.06mg of iron.
- Peanut butter
The nonheme iron is the kind of iron found in peanut butter and other plant foods. Our bodies cannot absorb this form of iron. Peanut butter is a great source of healthy fats, protein and iron. It can do well in treating anemia. To get the most of its health benefits, the peanut butter should be included in our daily diet. The morning toast can be eaten with spreading peanut butter on the top and eat it with some fresh orange juice. And if you do not like the taste, just roast some peanuts, season them with some salt and eat a handful of them every day.
Iron content: 2 tbsp. of chunky peanut butter offer around 0.6 milligrams of iron which provides 7.5 percent of the total daily recommended amount for an adult male.
A serving of fresh peaches offers less than 1 mg of iron, but 10 dried peach halves offers about 5.3 mg. Opting for dried fruit implies we are getting more iron because a serving offer more fruit. Try adding dried peaches to the oatmeal to help prevent anemia, which occurs when the iron levels are low. Dried peaches are good than pork, which offers less than 1 g of iron per 3-oz. serving.
It is a kind of food that is made from wheat flour mixed with water or eggs and formed into sheets or various shapes, then cooked by boiling or baking. Other grain can also be used including those from barley, buckwheat, rye, rice, and maize, as well as chestnut and chickpea flours.
Kale is a green, leafy, winter vegetable that is rich in nutrients and fiber. It is generally bright green, dark green, or purple.
The nutrients in kale can help support wellbeing and prevent a range of health problems. It is rich in fibre, antioxidants, calcium, and vitamin K, among others. It is a good source of vitamin C and iron. The chlorophyll content in kale has several health benefits.
Iron content: A cup of chopped raw kale weighing about 16gm offers about 0.24 mg of iron.
Turkey meat is healthy and delicious food. It’s also a good source of iron — particularly dark turkey meat. Turkey also contains protein, several B vitamins and minerals.
Consuming high-protein foods like turkey may help in weight loss since protein makes people feel full and increases their metabolic rate. High protein intake can also help prevent the muscle loss that occurs during weight loss and as part of the ageing process.
Iron content: Per 100gm portion of dark turkey meat offer around 2.3 milligrams of iron while for the same quantity white turkey meat offer about 1.3 mg of iron.
- Yeast extract spread
Serving size – 1 tsp (6 g)
The yeast extract spread contains 60.6 mcg of iron and folic acids. Yet it is a rich source of sodium, it comprises only about 9 calories. We can consume it with toast, crackers, or also sandwiches.
The next important element the yeast extract spread holds is niacin, which, as per to American research, has revealed to reduce the amounts of poor cholesterol.
Iron content: Per 100gm of yeast extract spread offer about 3.7 mg of iron.
- Fortified cereals
They are often a leading source of iron, but it is essential to choose the right types. Sugar-laden cereals you might have eaten as a kid aren’t the best choice.
The key is to look for a fortified cereal that contains 100 percent of the everyday value of iron.
To boost dietary iron, heading straight for the colorful, sugar-heavy cereals is not the best way
Iron content: Each cup of fortified cereals offer about 18 mg of iron.
Octopus is not a common food in the Western world, but it is definitely a nutritious one.
The nutrient content is the reason why individuals around the world value it.
Octopus is rich in vitamin B12, and it is very protein-dense too. The serving of octopus can be kept healthy by choosing healthy low-fat cooking techniques to avoid adding excess fat and calories.
Octopus is normally high in iron, providing all of the essential iron for men and a half for women. Iron is a trace mineral, implies only need limited quantities each day.
Iron content: Per 100gm of octopus offer 5.30 mg of iron which meets 29% of our daily requirements and per 3 oz (85 gm) of octopus offer 4.5 mg of iron which meets 25% of our daily requirements of iron.
Cuttlefish are a type of marine mollusk that belongs to the same family as octopus and squid. These marine creatures are also high in iron. Additionally, cuttlefish are great sources of protein, selenium, and various B vitamins.
Iron content: Per 100gm of cuttlefish offer 6.02 mg of iron which meets 33% of our daily requirements and per 3 oz (85 gm) of cuttlefish offer 5.12 mg of iron which meets 28% of our daily requirements of iron.
- Swiss chard
Similar to many dark leafy greens, it also has a great profile when it comes to nutrient density. It is easy to grow and is a great source of vitamins, minerals, antioxidants, and other nutrients that it will be among the first crops grown on planetary or lunar space stations.
Iron content: one cup of cooked Swiss chard contain nearly about 4 mg of iron.
Oysters are one of the world’s most nutrient-dense foods. They offer a lot of nutritional value. For example, they are rich in B vitamins, copper, zinc, selenium, protein, and even omega-3. Oysters also contain a significant quantity of iron.
Raw oysters contain a large variety of nutrients, but cooked oysters are safer to eat.
Iron content: Per 100gm of oysters offer 5.78 mg of iron which meets 32% of our daily requirements and per 3 oz (85 gm) of octopus offer 4.91 mg of iron which meets 27% of our daily requirements of iron.
Spirulina is a blue-green algae famous for its extreme flavour and even more incredible nutrition profile. Only one ounce nearly gives half of the typical iron requirements. When it comes to vegetarian, non-heme sources of iron, spirulina is the best without a doubt. It’s also good sources of amino acids, iron, protein, B vitamins, and vitamins C, D and E.
Iron content: 1 ounce of spirulina offer about 8 milligrams of iron.
Asparagus also is a rich source of iron and riboflavin. Iron is essential to form hemoglobin, a crucial part of the blood cells that survive. Riboflavin plays a great function in iron and folic acids breakdown.
Iron content: Per cup of asparagus offer about 70 mcg of iron.