Want To Get Rich? 20 Best Foods High in Iron

Submitted By Jenny Smith  

Iron is an essential mineral in our body. Iron is used to make hemoglobin and in that the intake of the best foods high in iron maintains the circulation of oxygen in our body possible. If our body has enough amount of iron, the circulation of oxygen will automatically be made easy for body and it will work properly. The following list will help you choose what suits you the best and easily available to maintain this vital physical requirement.

20. Green Peas

Green peasAlthough a recent discovery, green peas are among the best foods that contain enough amount of iron. What makes green peas special as best foods high in iron is the presence of phytonutrient. This food is an incredible way to keep healthy and aid the body in fighting off many sorts of ailments such as common cold and infections. By eating 100 gram or a cup of peas, it gives 10 gram of iron to our body as it considered as best iron food. Heat can denature these bacterial strains so cooking via heat should be kept to minimum. Boiling is a good way to prepare them for consumption. Green peas are a classic addition to mashed potatoes, are served with different meats especially steaks and roasts, can be just as easily be used in mixed vegetables and are added to soups, stews and casseroles.

19. Liver

LiverLiver and other organic meat are considered as best foods high in iron and are great sources to get it. Just by consuming a small piece of liver, we give 5mg of iron to our body. Thus, liver is considered as the best food rich with iron. This food also contains many other advantages as it contains essential vitamins, minerals and proteins. An adult person highly needs liver as it gives an adequate dose of iron to our body and satisfies its daily hunger. However, by taking large amount of it also affect our body because it contains a high amount of cholesterol. A pregnant woman needs enough iron and vitamin for her body and baby. It also decreases various problems in giving birth; hence it would the best food for pregnant women. They can take it when they feel the first signs of pregnancy after discussing with doctor.

18. Oyster

OystersOysters are also great foods high in iron. It is famous due to its taste and its quality. Oysters are considered a seafood delicacy which is not only high in protein but have many other health benefits such as reducing cardiovascular complications and improving muscle mass. Oysters are available at the fish market. There is a variety in oysters such as bivalve mollusks e.g. clams, mussels, oysters, and squid. They are loaded with the important nutrient (plus zinc and vitamin B12). One single medium oyster delivers 3 to 5 mg of iron – enjoy a plate of them and you’ve surpassed the daily requirement.

17. Fortified Cereal

 fortified cerealsYou eat a large amount of cereals daily in your breakfast but usually people do not know their benefits.

They are considered as the best foods high in iron. If you start your day with enough amount of iron that make your body active the whole day. As from researches, it is proved that by eating a bowl of cereal offers 90 to 100 percent recommended value, along with other important vitamins and minerals like fiber, zinc, calcium, and B vitamins of the daily. Eat cereals by adding milk on it as it also considered as a food high in iron that completes the remaining iron deficiency in your body. Milks is among the best calcium rich foods that makes your body strong enough and keeps it fresh for a long struggling day. By beginning the day with a good cereal such as corn flakes, oat meal or bran cereal you can be assured that you will have a healthy start and the additional fiber in cereal will keep your bowels in good shape. It is also considered as the healthiest and the best breakfast for weight loss you can have.

16. Pumpkin Seeds

pumpkin seedsPumpkin seeds are best foods high in iron and can be used in the form of salad or pour them on crunchy salad topping. You can use them to make muffins or pick up roasted unsalted pumpkins for the store and keep them for making healthy salad. A cup of pumpkin seeds give 2mg of iron to your body while a whole pack of iron seeds give 10 mg of iron boost to your body. It is undoubtedly the best food high in iron that gives taste and health together. So make sure to eat it regularly to enjoy the amazing pumpkin seeds benefits for health. Many other seeds also give an amount of iron to your body like sunflower fulfills 11% iron needs of your body and sesame fulfills 23% iron needs.

Many plant foods contain more than 10% of a daily iron requirement per serving. Lentils and spinach for example contain as much as one third of the daily requirement and are the best foods high in iron. Since we base our food ratings on nutrient richness, the least energy dense foods look the best in our assessment model.

15. Spinach

spinach.Spinach is an excellent pack of iron and other nutrients. Spinach in both forms, cooked or raw, gives proper nutrients to your body. Just adding a cup of iron to your diet gives 6 mg of iron to our body. It also gives a lot of nutrients like fiber, protein, calcium vitamin A and E. Spinach is more beneficial when it is mixed with Vitamin C like vegetable and many other things. Vitamin C is a great addition with spinach because it improves the absorption of iron into diet. Spinach not only adds a superior taste to most vegetables but improves the flavor of other vegetables as well. When it is mixed with other foods, it will be tastier to eat. So make sure to add spinach in your diet to enjoy the amazing benefits of spinach. There are many other green foods that fulfill the deficiency of iron in body and maintain its essential requirements. For an instance, cooked Swiss chard gives 22% of iron, cooked turnip greens gives16% of iron, raw kale also gives 6%, and raw beet greens provides 5% of iron to your body.

14. Beans

beansBeans are foodstuff that we frequently use in cooking or in making different type of salads. There are many types of beans and all of them contain large amount of iron. The amount of iron is from 3 to 7 mg per cup. Beans are arguably the best foods high in iron because they are versatile foods which can be cooked on their own without any addition of other things, and can also be paired with vegetables to make excellent dishes. To make them more enticing to diet, these foods high in iron can be mixed with bell pepper, broccoli, kale and cauliflower. These vegetables have healthy amounts of vitamin C in them which facilitate the assimilation of iron into bloodstream. Not only do beans have good iron, they are great sources of plant proteins which make them excellent choice for a vegan diet. Meat also has cholesterol in it and if a person is unable to consume it or on a restricted diet, beans can be used as a great substitute for meat. Beans can be stir fried with a paste of tomatoes and onions. They can also be added with mushrooms and can be used to make a bean smoothie and also eaten with rice.

13. Dark Chocolate

Dark ChocolateChocolate is a world renowned food for its sweet taste and creamy flavor. But it does not start from here. This food high in iron is extracted from cocoa plant in the form of cocoa beans. These are ground to a fine powder i.e. cocoa powder. It is bitter in taste but when mixed with milk, sugar and butter, it transforms into a mouthwatering treat which is simply irresistible. Apart from being the best food high in iron, it contains many other major health benefits. It significantly reduces risk of cardiovascular diseases, lower cholesterol naturally, fights depression and has antioxidants which fight free radicals which cause aging and cancer. The chocolate contains many benefits as it is used to keep your body warm in cold. It is very effective against stress and is also one of the best home remedies for depression and anxiety. It is famous not only among children but also in adults. It is not only used for good cholesterol but it also contains necessary nutrients and fats that help in growth and fitness of our body. It produces a large amount of iron as 1 cup of cocoa powder satisfies 66% of body iron need and candy chocolate satisfies 6% of body need.

12. Whole Grains Fortified Cereals

Whole Grains Fortified CerealsWhole grains by definition are grains and are obviously among the best foods high in iron. The grain husk is not only a great fiber source but also has trace elements such as iron. We use grains such as wheat and rice daily that give proper growth and iron to our body. Oatmeal satisfies 12% requirement of iron, Barley satisfies 12% bodily requirement for iron. Make sure to eat it regularly to profit from the amazing benefits of oatmeal for health. Rice is a staple food in all countries and is widely consumed in central Asia and South Asia. It satisfies 11% of body need, Bulgur 10%, Buckwheat 7% and Millet provide 6% iron to our body. Fortified cereals provide up to 140% DV of iron per cup. Check nutrition facts, and also be careful of the high sugar level in commercial cereals. Bran from whole grains can harm absorption of iron supplements, while whole grains are a good source of iron, they should not be consumed with iron supplements.

11. Beef and Lamb

Beef and LambA large amount of meat is used daily in this world but most of the people do not know that how much daily dietary value of iron we get from such servings. As from the research 100 gram of meet give 3.7 milligram of iron to our body. Thus meat can easily be added to the list of the best foods high in iron. That amount increases while we eat the meat of lamb as it gives 13% dietary values while eating 30z or 85 gram of meat. As from research our body gets a large amount of iron from meat than any other resource. If you are not willing to eat meat then you must have to eat same amount of iron from based food to keep your body fit and strong. Lamb is an excellent source of protein and is leaner (absent of fat) compared to other meat sources.

You must also remember that large amount of foods high in iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements.

10. Nuts (Cashew, Pine, Hazelnut, Peanut, Almond)

NUTS..Nuts are mostly used in cold areas or in winter of every country. Many people are fond of it. Nuts are not only sharp our brain and warm our body but it also contains proper pack of nutrients that are necessary in our daily routine. Nuts also contain a special pack of iron in it. As 100 gram of nuts give us 6.9% Dv. Pine nut comes first in containing large amount of iron that gives 9% Dv to your body whereas hazelnut, peanut and almond contain 7%Dv of iron.

9. Soybeans

Soy BeansSoybeans can also be rated among the best foods high in iron. One half cup of soybeans contains over 4 mg of iron. They are excellent source of important minerals like copper, which helps keep your blood vessels and immune systems healthy. Moreover, manganese, an essential nutrient, is also found in soybeans and maintains many chemical processes in the body. In addition, soybeans are high in protein and fiber as well as many vitamins and amino acids. They also make a tasty addition to pasta dishes or can be enjoyed on their own simply sprinkled with a little sea salt.

8. Egg Yolk

Egg Yolk Egg yolk is also considered to be the best food high in iron. Egg yolk is the inside part of an egg, the yellow part. It is not only an excellent source of iron but it is also high in proteins. It is one the best foods to eat if body temperature is low or if blood pressure is low. However, eating too much yolk has side effects. It is recommended that people suffering from cholesterol do not eat egg yolk and those who have certain blood related issues avoid it. But it is best food for healthy people to keep their iron intake in check and have the benefits of a protein packed diet. A person that does not like the liver has to eat yolk of an egg that gives 6 milligram of iron by one cup whereas red meat gives 2 to 3 milligram per ounces.

7. Fish

Fish Fish is an excellent substitute to poultry and red meats. It is very healthy and has very little bad cholesterol. Fish has Omega 3 fatty acids which are unsaturated hydrocarbon chains of fats which are the healthiest kind. Not only packing a good punch of healthy fats and excellent proteins, fish happens to be best food source for iron. It is one of the best natural ways to lower blood pressure and cholesterol. Examples of are like haddock, salmon, and tuna, are also good sources, although not as high in iron as mollusks.

6. Dried Thyme

Dried ThymeDried thyme is a great way to spice up your food with a herbal touch. It contains 3.7 mg of iron per serving and not only that, but comes loaded with fiber, Vitamin A & C and zero cholesterol. Use it in stews and morning omelets to give them a boost of iron to keep the blood pumping.

5. Blackstrap Molasses

Blackstrap MolassesThis is a kind of sweetener which is very healthy and is the best food high in iron. It also comes with a healthy amount of calcium for the bones.

4. Potatoes

potatoesPotatoes not only come with large amounts of fiber and starch but are noted as one of the best foods high in iron. Potatoes are a staple in all countries and need no introduction or food sources, as they are present on every tablecloth around the world in the form of fries, patties, boiled, mashed or cooked in countless different dishes.

3. Tempeh

TempehIt is a soy product which has large amounts of iron and is listed in the best foods for huge nutritional benefits. It is a healthy vegetarian substitute as it also contains good proteins. It might be a little tangy and have a unique flavor but all that makes it even more enticing to the tongue, not to mention its superior taste.

2. Tofu

TofuIt is famous among the best foods high in iron as well as protein alternative, as compared to red meat. Tofu is a favorite in Japanese and Chinese culture. Eat it with soy sauce with gusto for a healthy living.

1. Dried Apricots

Dried apricotsWhen dried, apricots become a more condensed iron source which is very healthy to keep. It has a long shelf life and don’t expire easily or go bad due to being dry fruits and having very little water content in them.


There are many different sources of best foods high in iron. This compiled list best foods is very easy to find, extremely healthy to add to diet and are essential for a healthy living. Eat these foods and feel the difference yourself.

Add Comment