17 Iron-Rich Foods + How to Tell If You’re Iron Deficiency

Looking for iron-rich foods or wondering if you should avoid iron? This article will help you discover the world’s most iron-rich foods and more! Over 2 billion people worldwide are iron deficient. That’s over 30% of the world’s population! This is especially true for women. This is especially important, considering how maddeningly little is said about this topic.

What are the symptoms?

• Fatigue and extreme tiredness
• Paleness of the skin
• Restless legs syndrome (need to bounce or move the legs)
• Loss of hair
• Regular infections

Who is most likely to suffer?

Vegetarians, and women are more likely to suffer from iron deficiency and anaemia. This group usually skips meat, which has the most iron. While all-natural, grass-fed meats are nutritious foods, many people eat processed meats, which can lead to health problems.

That’s why this article skips the meat part and focuses on plant-based foods. The foods listed below are healthy and delicious plant-based sources of iron. If you think you have an iron deficiency or want your doctor to recommend it, eating iron-rich foods will change the way you feel, look, and feel in general.

Here are the foods:

1. Sesame

Sesame seeds are rich in copper as well as iron, with 163% of the recommended daily value. The seeds also contain sesamin and sesalin, which have been shown to lower cholesterol.
A 1/4 cup (2 oz) serving of
contains 29% of the recommended daily intake of iron.

2. Black Beans

Beans are one of the healthiest foods on earth, and they’re also rich in iron. When shopping, avoid beans if possible, or at least opt ​​for organic beans.

Dry whole beans are best, but they should be soaked overnight for the best flavor. 1/2 cup (4 oz) contains 44% of the RDI for iron.

3. Cooked spinach

Cooked spinach is a healthy food rich in iron. Most foods lose important nutrients, minerals, and vitamins during cooking… but not spinach. In terms of iron, cooking spinach increases its iron content. 1 cup (8 ounces) contains 36% of the RDI for iron.

4. Dark chocolate

Although good dark chocolate (85% cocoa and above) is known to be beneficial for health, many people are unaware that it is high in iron. Keep some chocolate with you the next time you want something sweet. 1 bar (8 oz) contains 72% of the recommended daily iron intake.

5. Garbanzo beans

Chickpeas, also known as garbanzo beans, are an important part of the popular snack hummus. They contain iron and fiber. 1 cup provides 50% of the recommended daily fiber intake.

Recent studies have also shown that garbanzo beans can reduce appetite. The average person felt fuller when they included garbanzo beans in their diet. 1 bar (8 oz) contains 26% of the recommended daily value of iron.

6. Kale

Kale is an iron-rich food. Kale is a good source of iron, especially if you want to avoid adding calories. It doesn’t have to be boring because you can add it to soup or add it in some juice to make it even better. 1 cup (8 ounces) provides 5% of the daily recommended intake of iron.

7. Sun-dried tomatoes

Sun-dried tomatoes are not only delicious, they are also rich in lycopene and iron. So you get more antioxidants and more iron from your food. 1 cup (8 oz) provides 27% of the RDI for iron.

8. Kidney beans

These red beans are also a rich source of cholesterol-lowering fiber and iron. They’re also rich in folate, copper, manganese, and are a good source of lean protein. 1 cup (8 oz) provides 22% of the RDI for iron.

9. Sunflower seeds

Sunflower seeds have a lot of iron content. They are also rich in vitamin E and other minerals. They make great snacks and also help curb your appetite. 1 cup (8 ounces) provides 47% of the recommended daily intake of iron.

10. Swiss Chard

These beautiful leaves are rich in antioxidants, many of which come in many colors. One of these, syringic acid, is known to help control diabetes. Chard is also high in vitamin K; 1 serving provides 636% of the RDI. 1 cup (8 oz) provides 22% of the RDI for iron.

11. Lentils

Lentils also contain dietary protein and many essential amino acids. The best way to add them to your diet is through soups, stews, and pastas.

If you don’t like beans because of digestive issues or fiber issues, you can try lentils. They are generally easier to digest than other legumes. 1 cup (8 oz) provides 37% of the recommended daily value of iron.

12. Prunes

Prunes are a healthy food rich in iron
We eat them when we are babies and then avoid them for the rest of our lives. Prunes are gaining popularity again due to their high vitamin C and iron content.

The easiest way to add prunes to your diet is to try their juice, which is available at many local grocery stores! If you don’t like eating them yourself, you can add them to many recipes. 1 cup (8 ounces) provides 17% of the RDI for iron.

13. Potatoes

These are one of the best foods that provide your body with energy and healthy fiber. Of all potatoes, sweet potatoes are the healthiest. However, almost all potatoes in the market are rich in iron. 1 average potato contains 18% of the recommended daily value.

14. Olives

Olives are actually fruits, not vegetables as most people think, and they grow on trees that can live for hundreds of years. Many are too bitter to be eaten straight from the tree and need to be preserved for their best flavor.

In addition to being a good source of iron, olives are also rich in the phytonutrient hydroxytyrosol, which is known for its benefits against cancer and bones. 1 cup (8 oz) provides 25% of the daily recommended value for iron.

15. Lima beans

Lima beans are a good source of iron. Lima beans are an excellent source of fiber, molybdenum, copper, and manganese and are on the list of foods rich in iron.

Wash them well and don’t forget to wash them before cooking as this will reduce the oligosaccharides that are often associated with fat. Try them in a soup with zucchini, carrots, and onions to add more nutrients to your diet! 1 cup (8 oz) provides 25% of the RDI for iron.

16. Black-eyed peas

Black-eyed peas are also rich in magnesium and vitamin A, making them a good source of iron in any food. It’s best to boil or soak them overnight to preserve their nutrients.

These are great in bean and vegetable soup or as a side dish for meat. You can mix bacon in for a little extra flavor. 1 cup (8 oz) provides 24% of the recommended daily value of iron.

17. Peas

Compared to other vegetables, peas are great because they have a slightly sweeter flavor. You can freeze them, boil them, or eat them raw. 1 cup (8 ounces) provides 17% of the daily recommended intake of iron.

Although the following 4 foods are low in iron, it is important to add them to your iron-rich foods list because iron is a rare element in foods. The best rule of thumb is to eat as much as possible because it is rare and not many people have this powerhouse nutrient.

Pumpkin seeds

Organic pumpkin seeds are not only nutritious, they also contain iron and delicious nutrients. They make a healthy snack for work or during a busy day. One handful (1 ounce) contains 5% of the recommended daily value of iron.

Strawberries

Another good remedy to help increase iron levels in the body is strawberries. Fresh strawberries are full of antioxidants and are perfect for breakfast or a healthy smoothie! 1 cup (8 ounces) contains 5% of the recommended daily value of iron.

Collard Greens

They contain plenty of vitamin A, calcium and vitamin C. 1 cup (8 ounces) provides 2% of the recommended daily intake of iron.

Brown rice

This food is a complex carbohydrate that provides the body with energy throughout the day. This food is best eaten at lunch to prevent crises during the day and provides a feeling of fullness due to its high fiber content. 1 cup (8 ounces) provides 5% of the recommended daily intake of iron.