Get More Iron: List of Iron Rich Foods

list of iron rich foods

Searching for a list of iron rich foods? Here are a variety of high iron items to add to your diet.

Why is iron so essential to your good health, and are you getting enough of it in your diet? Iron is an important mineral that helps bodily functions operate efficiently. Iron is a complex protein that is essential for creating hemoglobin in your red blood cells. Your hemoglobin carries oxygen from your lungs to all your body tissues. As it releases the oxygen it picks up carbon dioxide and transports it back to the lungs. The carbon dioxide is then exchanged for oxygen and the process is repeated. To make sure that you are getting enough of this essential mineral, we have prepared a list of iron rich foods that you should add to your diet:

1. Liver

One of the foods high in iron is liver. Whether you select chicken or beef, liver and onions is a favorite meal among some people. Chopped liver spread on crackers makes a great canapé, and some prefer to eat chopped liver as a sandwich with lettuce and tomato or their favorite condiments.

2. Spinach

Just like the cartoon Popeye the Sailorman, you can get your daily dose of iron by eating spinach. This dark, leafy vegetable will help to increase your blood oxygen level, support muscles, and keep your organs in good shape.

3. Tofu

If you aren’t a vegetarian you may not be familiar with tofu, and may even hesitate trying it. Tofu can be added to any meal and it will pick up the flavors of the food you mix it with. Tofu is made from soybeans and is one of the most iron rich foods you can eat.

4. Lentils

Lentils are included in our list of iron rich foods. As a legume, lentils can provide you with about 6 mg. of iron per cup. Lentils can be added to soups, stews, rice, salads, pasta, or served alone with meat or fish. Lentils are filled with fiber, and will help to keep your cholesterol levels in check.

5. Apricots

Apricots have a wide range of nutritional benefits and are one of the foods high in iron. Dried apricots are a great snack food that provides you with a high dose of iron and other nutrients.

6. Dark Chocolate

Are you surprised that dark chocolate is one of the foods high in iron? This delicious treat provides about 66% of your daily iron intake requirement, and will surely please your sweet tooth. When selecting dark chocolate look for the cocoa content. The higher the cocoa content, the more iron rich the chocolate is.

7. Beans

Beans are also included in our list of iron rich foods. Beans provide about 3 to 7 mg. of iron per cup, and aid the body in absorbing nutrients. Some favorite meals made with beans are: chili, soups, stews, salads and pasta. Beans are also a great addition to your favorite BBQ hot dogs, hamburgers and chicken.

8. Pumpkin Seeds

Pumpkins seeds are another one of the foods high in iron. This tasty treat is also rich in protein, zinc, magnesium and trytophan and makes a delicious snack that you can bring anywhere.

9. Olives

Another one of the iron rich foods is olives. Olives provide a consistent stream of iron to your body when used in salads and other recipes, or eaten as a snack. Olives are also a good source of monounsaturated fats, and they aid in digestion and the absorption of nutrients.

10. Beef

Beef is a wonderful source of iron that can deliver much of your daily requirement of the mineral in just one meal.

Iron rich foods are essential to your good health. To avoid an iron deficiency it is important to include eating foods from our list of iron rich foods. You can also take iron supplements, or a daily multiple vitamin that contains iron. By getting enough iron in your diet, you are stabilizing your oxygen levels and aiding vital body functions. Learn more about diet and how to add the most nutritious foods to your regimen at



Follow us on Facebook for useful advice on how to maintain a healthy lifestyle.