5 Iron-Rich Foods to Include in Your Diet

Foods Rich in Iron

1. Lean Red Meat:

Lean red meat is an excellent dietary source of heme iron, hcih is easily absorbed by the body. A 100-gram serving of lean beef can provide up to 2.47 mg of iron. It's important to consume red meat in moderation, balancing it with other iron-rich foods & nutrient-rich food. Other red meat options include lamb and pork.

2. Spinach:

This nutrient-dense leafy green is packed with iron. It is a good source of non-heme iron, which is more easily absorbed when consumed along with vitamin C-rich foods. A 100-gram serving of cooked spinach contains approximately 3.57 mg of iron. Spinach can be easily incorporated into salads, smoothies, or cooked dishes, making it a versatile iron supplement food.

3. Legumes:

This includes lentils, chickpeas, beans like kidney beans, black beans, or navy beans, and peas. They are all an excellent plant-based source of iron, and are also rich in fibre and protein, making them an excellent choice for vegetarians and vegans. For instance, per 100 grams serving of lentils provide about 3.3 mg when cooked.

4. Quinoa:

This nutrient-dense grain is not only a complete protein but also a good source of iron. A 100-gram serving of cooked quinoa contains approximately 1.5 mg of iron. Quinoa can be used as a base for salads, added to soups, or served as a side dish.

5. Dark Chocolate:

For those with a sweet tooth, dark chocolate can be a delightful way to increase iron intake. A 100-gram serving of dark chocolate (70-85% cocoa) contains about 11.9 mg of iron. However, it's important to consume dark chocolate in moderation due to its high-calorie content.

Plant-Based Iron Food

While animal-based iron sources are more easily absorbed by the body, numerous plant-based options can contribute significantly to iron intake. In addition to above mentioned plant-based foods, it also includes:

1. Dried Fruits:

Dried apricots, raisins, and prunes are excellent sources of iron.

2. Pumpkin Seeds:

These nutrient-dense seeds are rich in iron and other essential minerals like magnesium and zinc.

3. Tofu:

Tofu along with other soy product like tempeh is an excellent source of iron and can be a great addition to vegetarian and vegan meals.

Daily Requirement

The recommended daily intake of iron varies depending on age, gender, and other factors. Here are the general recommendations for daily iron intake in milligram (mg) per fay for different age groups:

Please note that these are general recommendations, and an individual’s requirement may vary based on their overall health, dietary patterns, and specific medical conditions, if any.