17 Iron-Rich Foods + How To Know If You're Deficient

Searching for meals high in iron or unsure if you are iron deficient? You will learn about the foods that are highest in iron on the earth and much more from this post!

More than 2 billion individuals worldwide experience an iron shortage...

That represents more than 30% of all people on Earth! Women are particularly prone to it.

That is a major matter, especially in light of how infrequently discussed it is.

What are the common signs of it?

Extreme fatigue and exhaustion
Pale skin
Restless leg syndrome (the need to bouncing or moving the legs)
Hair loss
Frequent infections

Who is the most likely to suffer?

Anemia and iron deficiency are more common in vegans, vegetarians, and women in general.

These populations usually avoid meat,which is the most typical way to get iron. Even while grass-fed, all-natural meat is nutritionally acceptable, most people consume heavily processed meats, which have a number of negative health effects.

This list is centered on plant foods and steers clear of meat. These nutrient-dense, tasty plant-based sources of iron are listed below.

Eating these foods high in iron can improve your overall health, appearance, and feelings of well-being if you have been diagnosed with iron deficiency or if your doctor has confirmed it.

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1. Sesame Seeds

Sesame seeds are high in copper (163% of the daily recommended value) in addition to iron. Additionally, sesamin and sesamolin, which have been demonstrated to decrease cholesterol, are found in sesame seeds.

The sesame seed pod, which opens when it reaches maturity, gave rise to the well-known expression "Open Sesame."

1/4 cup (2 oz) contains 29% of the recommended daily value in iron.

2. Black Beans

Beans have a good quantity of iron in them in addition to being one of the healthiest foods on the planet. Try to avoid canned beans when purchasing, or at the very least, choose organic beans.

Although they need to be soaked overnight for the finest flavor, dry, whole beans work best.

1/2 cup (4 oz) contains 44% of the recommended daily value in iron.

3. Cooked Spinach

cooked spinach is a healthy food high in iron

#3 on the list of iron-rich foods was Popeye’s favorite treat.

When food is cooked, most essential elements, minerals, and vitamins are lost. not with spinach, though. When it comes to iron, boiling spinach really makes it more abundant.

The greatest spinach is fresh that has been cooked, however frozen spinach is also excellent when needed quickly!

1 cup (8 oz) contains 36% of the recommended daily value in iron.

4. Dark Chocolate

It is well known that dark chocolate with 85% or more cocoa content is healthy for the body, but many people are unaware of how high in iron it may be. When you have strong desires for sugar in the future, keep some chocolate on hand.

The best place to get your dark chocolate fix is with Green and Black’s Organic Chocolate Bars.

They are very high quality, and you’ll notice you only need 1-2 squares to feel satisfied.

1 bar (8 oz) contains 72% of the recommended daily value in iron.

5. Garbanzo Beans

Chickpeas, or garbanzo beans, are the ingredients of the well-known snack hummus.

They have a lot of fiber and iron. Half of the daily required fiber intake can be obtained from 1 cup.

Recent studies have also demonstrated that garbanzo beans can suppress hunger. Garbanzo beans increased the average person's feeling of fullness during their meals.

1 bar (8 oz) contains 26% of the recommended daily value in iron.

6. Kale

Iron is abundant in kale, particularly if you're trying to cut back on calories. Additionally, it need not be monotonous because you may add it to soup or get some crunch kale chips to liven it up.

You can also make kale chips at home too by covering the kale in olive oil and baking it in the oven! If you don’t like the taste, you can also add it to smoothies!

1 cup (8 oz) provides 5% of the recommended daily value in iron.

7. Sun-Dried Tomatoes

Sun-dried tomatoes are not only incredibly tasty but also a great source of iron and lycopene. Thus, you increase the amount of iron and antioxidants in your diet.

Try searching the produce department of the grocery store for the dry version. The version found in cans typically has far too much oil in it.

1 cup (8 oz) provides 27% of the recommended daily value in iron.

8. Kidney Beans

In addition to being high in iron, these red beans also contain a lot of fiber, which lowers cholesterol. They are also an excellent source of fat-free protein and are high in folate, copper, and manganese.

Try a great New Orleans Red Beans & Rice dish for kidney beans!

1 cup (8 oz) provides 22% of the recommended daily value in iron.

9. Sunflower Seeds

#9 on this list of iron-rich foods makes for an easy snack.

High concentrations of minerals and vitamin E are also present in them. They are a terrific natural hunger suppressant and a great snack for the office.

Don’t buy the sunflower seeds at the store which are cooked in nasty oils and LOADED with sodium. Go for a brand like Braga Organic Farms Organic Sunflower Seeds which packs the sunflower seeds fresh!

1 cup (8 oz) provides 47% of the recommended daily value in iron.

10. Swiss Chard

Many of the numerous antioxidants found in this lovely leafy vegetable originate from the multi-pigmented stems. Syringic acid is one of them and it's known to help control blood sugar.

Additionally, chard has a very high vitamin K content; one serving has 636% of the daily required dose.

1 cup (8 oz) provides 22% of the recommended daily value in iron.

11. Lentils

Lentils also contain protein and many of the essential amino acids needed in the diet. The best way to add them to the diet is through soups, stews, and pasta.

If you tend to avoid beans because of digestive or fiber issues, you may want to try some lentils. They are generally a little easier to digest than their other bean cousins.

1 cup (8 oz) provides 37% of the recommended daily value in iron.

12. Prunes

When we are babies, we consume them, and most people avoid them for the rest of their lives. Because of their high iron and vitamin C content, prunes are becoming more and more popular.

Pruning juice, available at many local supermarkets, is the simplest method to include prunes in your diet! If you prefer not to consume them by themselves, you can include them into a variety of cuisines.

1 cup (8 oz) provides 17% of the recommended daily value in iron.

13. Potatoes

These are among the greatest meals available for giving the body long-lasting energy and beneficial fiber. Out of all the potatoes, sweet potatoes are the healthiest. Still, practically every potato available will have a significant iron content.

These are among the 23 healthiest superfoods you should include in your diet. They're a terrific staple if you're on a tight budget because they're also really affordable!

1 medium potato has 18% of the recommended daily value in iron.

14. Olives

Contrary to popular belief, olives are a fruit that grows on trees that can survive for hundreds of years. They are usually cured to improve their flavor because they are too bitter to eat straight off the tree.

Olives are high in the phytonutrient Hydroxytyrosol, which has been linked to prevention of cancer and bone loss, in addition to being a strong source of iron.

1 cup (8 oz) provides 25% of the recommended daily value in iron.

15. Lima Beans

Lima beans are a great source of fiber, copper, manganese, molybdenum, and iron. See the list of foods high in iron.

They will have fewer oligosaccharides in them that are typically linked to flatulence if you wash them well and soak them ahead of use.

To add some more nutrients to your diet, try these in soup with some onions, carrots, and zucchini!

1 cup (8 oz) provides 25% of the recommended daily value in iron.

16. Black Eyed Peas

In any diet, black-eyed peas are an excellent source of iron and are also high in magnesium and vitamin A. For maximum nutrient retention, they are best cooked by boiling or soaking them overnight.

These are also excellent served as an accompaniment to meat or in bean and vegetable soups. If you want to add a bit more taste, you can also combine them with bacon.

1 cup (8 oz) provides 24% of the recommended daily value in iron.

17. Peas

#17 on our list of iron-rich foods is another great snack you can enjoy by itself.

When compared to other vegetables, peas are superior because of their somewhat sweeter flavor and increased enjoyment. They can be eaten fresh, stewed, or frozen.

1 cup (8 oz) provides 17% of the recommended daily value in iron.

The next four foods aren't as high in iron, but they should still be included in the list of foods high in iron because iron isn't something that's found in many foods.

Given its scarcity and the fact that so many people lack this essential ingredient, it's a good idea to consume it from any source you can.

Pumpkin Seeds

Not just a treat for the holidays, organic pumpkin seeds are high in iron and a delicious treat. They make a great healthy snack item while at work or just during a normal busy day.

1 handful (1 oz) contains 5% of the recommended daily value in iron.

Strawberries

Strawberries are another delectable delicacy that contributes to the body's increased iron levels. High in antioxidants, fresh strawberries are a perfect addition to breakfast dishes or a nutritious smoothie!

1 cup (8 oz) contains 5% of the recommended daily value in iron.

Collard Greens

These are also very abundant in calcium, vitamin C, and vitamin A. The leaves with the deepest and darkest green hues should be chosen because they contain the most nutrients.

1 cup (8 oz) provides 2% of the recommended daily value in iron.

Brown Rice

This meal contains a complex carbohydrate that gives the body energy to last all day. It is preferable to eat this dish at lunchtime to avoid energy dumps in the middle of the day and to feel fuller from the fiber.