Iron-rich foods: a list of the most famous

Iron is one of the very important elements of human health, and it plays a fundamental role in many important biological processes. So we will introduce you to the most famous foods rich in iron.

If someone asks you what is the most famous source of iron, it may be the first thing that comes to mind is spinach, which we have always known in childhood as the food from which my “strong hero” draws his strength, and it really is!

Iron deficiency and anemia

Anemia is one of the most common problems caused by iron deficiency, and the body’s inability to produce enough hemoglobin that leads to a decrease in the number of red blood cells.

Thus, a decrease in the transfer of oxygen to the various cells of the body, and thus increased feelings of fatigue, weakness, and weakness.
According to the CDC, children and pregnant women are most susceptible to iron deficiency anemia.


Iron deficiency also affects immunity and makes you more susceptible to disease. It may be linked to the occurrence of premature birth in pregnant women.

The best solution to protect yourself from iron deficiency anemia is by making sure that you are taking your iron from natural sources.

Iron types

There are two types of iron:

  • Heme iron, which is derived from animal sources.
  • Nonheme iron derived from plant sources.

Iron absorption from animal sources (Heme) is usually better than plant sources. It is important to make sure that we are eating the right amounts of both types.

The most famous iron-rich food

Here we will introduce you to the most famous foods rich in iron and its animal and plant sources:

Iron-rich foods: a list of the most famous

1- Liver

The inner liver and viscera are one of the best and richest sources of heme iron. In addition to being a rich source of many minerals, vitamins and amino acids.

The beef liver contains approximately 5 mg of iron per slice. Usually some warnings revolve around the fact that the liver is a high source of cholesterol, which may not make it ideal for people with heart disease and high cholesterol.

And being a high source of vitamin A, it may be recommended for pregnant women to pay attention to the quantities consumed, as high levels of vitamin A may be linked to birth defects and problems in the fetus.

2- Red meat

If you are not a fan of the liver, then red meat may be the alternative source, as it is one of the very high sources of it. Every 3 ounces of red meat provides you with approximately 2 to 3 mg of iron.

3- Egg yolk

Egg yolk is one of the very popular animal sources of iron and high, as each half cup of egg yolk contains 3 mg of highly absorbed iron.

It may thus be an ideal option for people who adopt a non-strict vegetarian diet, and can eat some animal sources such as eggs.

4- Oysters

Seafood is generally a high source of highly absorbent iron, but shellfish are the highest source among them.

It is followed by other mollusks from squid and sea salt, and finfish such as salmon and tuna, which are also famous for being a rich source of zinc, and B12. A medium sized conch provides about 3 to 5 mg of iron.

5- Legumes

Most legumes group are high sources of non-heme iron, which when combined with our daily dishes can add a high nutritional value.

It may be the most relied on by vegetarians to ensure the correct and appropriate values ​​of iron are obtained.

Here are the most common types of legumes and iron supplied to you:

  • Beans in general and beans are high sources of iron, each cup of which provides you with approximately 3 to 7 mg of iron.
  • Soy is one of the legumes from which the cup contains more than 4 mg of iron, in addition to being a high source of protein and fiber and many important vitamins and minerals such as: copper and manganese.
  • Chickpeas, each cup of chickpeas provides you with approximately 5 mg of iron, in addition to high doses of proteins, which is a smart and ideal choice for vegetarians and is easy to add to many dishes.

6- Lentils

Lentils are one of the legumes, but we have dedicated them to talking here separately, as it has always been known as the meat of the poor, so it may be the ideal alternative to meat as a high source of iron.

A cup of cooked lentils provides you with more than 6 mg of iron, which is a high source of dietary fiber that helps lower cholesterol levels and control blood sugar levels.

7- Whole grains

Being sure to include whole grains as a daily option means fortifying yourself by ensuring that you take appropriate doses of iron.

In addition to providing fiber and other important minerals, such as zinc, calcium and important vitamins such as B vitamins.

8- Cooked spinach

Leafy vegetables in general, and spinach in particular, are all high sources of iron. A cup of cooked spinach provides you with approximately 6 mg of iron, in addition to protein, fiber and calcium, and each of the vitamins A and Vitamin E.

It is usually advised to add vitamin C sources when eating leafy vegetables to increase the absorption of iron in the body.

What are the recommended amounts of iron?
Women aged 19 to 50 are recommended to consume 18 mg of iron daily. While men of this age are recommended to take 8 mg, while pregnant women are recommended to take 27 mg of iron daily.

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