6 Foods Rich in Iron

6 Foods Rich in Iron

Iron is a fundamental micromineral for our body to function properly. Its main function is to participate in the transport of oxygen by our body, as it is one of the minerals that are part of red blood cells.

In order not to have deficiencies, the body needs between 8 and 18 mg of iron per day, an amount that fluctuates according to sex and age. The lack of iron is problematic as it causes ironic anemia, whose most obvious symptoms are fatigue, weakness, and paleness.

To prevent iron anemia it is important to add iron-rich foods to our daily diet, being interesting to enhance its absorption by combining your consumption with foods containing vitamin C.

List of Iron-Rich Foods

Food is an excellent ally in alleviating vitamin and mineral deficiencies. If you want to improve the amount of iron in your body, you can add a series of iron-rich foods to your daily diet. Among the foods with the most iron are the following.

The Egg

The egg is one of the foods with the most iron, being an excellent source of quality protein. Thus, the egg yolk contains up to 7 milligrams per iron per 100 grams.

Seafood of Shell

Shell seafood such as clams, mussels, cockles, or oysters contains a large amount of heme iron, with a serving of half a dozen clams providing about 20 mg of iron. The shell shellfish, consumed in moderation, provide many nutrients and favor the increase of so-called “cholesterol of good” or HDL. To which it must be added that they are rich in potassium, manganese, iodine, phosphorus, copper, calcium and zinc.

Beef Liver Meat And Other Viscera

Calf liver meat and other viscera from animals such as kidneys, lamb shoals, or brains. Thus, about 100 grams of veal liver contributes up to 36% of RDI. In addition, the viscera also contain an important contribution of vitamin A, vitamin B, copper, and selenium.

Red Meat

Red meat is another of the iron-rich foods that cannot be missing from this list. Ox or beef is one of the red meats with the highest supply of haem iron, as well as being rich in zinc, selenium, protein, and vitamin B12.

In the case of suffering from iron deficiency anemia, it is important to add red meats to your daily diet, always in moderate amounts, as they are one of the best ways to absorb and fix iron.


broccoli is another important source of iron for the body, with the addition of also having vitamin C thus favoring the absorption of this mineral.

Black Chocolate

And we can also give a little pleasure by adding chocolate to our diet of iron-rich foods. A single ounce offers up to 19% of the amount of daily iron that is recommended to consume. In addition, chocolate is also rich in antioxidants.

More Foods Rich in Iron

Other foods you can add are also spinach, legumes, pumpkin seeds, white bird meats, quinoa, tofu, spirulina, pistachios, beer yeast, and millet, among others.