18 Foods Rich in Iron That Cannot Be Missing from Your Diet

Iron is an essential mineral for our body Among the many functions it performs is the formation of hemoglobin, which is why it is essential for the transport of oxygen. In addition, iron improves blood quality, prevents fatigue, helps maintain healthy skin and is a determining factor in resistance to stress and other diseases.

However, it is one of the minerals that causes the greatest deficiencies in some individuals, especially in women of childbearing age, therefore, it is necessary to be well nourished because iron deficiency causes a specific type of anemia.

Iron-rich foods

It is possible to find two types of iron in foods: heme iron and non-heme iron. Non-heme iron is present in plant foods and is absorbed less well than the other form of iron. That is why vegetarians are at greater risk of suffering from a deficiency of this mineral. On the other hand, the type of iron hemewhich is found in animal foods, is better absorbed by the body.

But what are foods rich in iron? Below you can find a list with 18 foods rich in this mineral

1. Liver

Liver is one of the foods par excellence with high iron content Regardless of the type of liver (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount in terms of consumption of this mineral. Possibly the most consumed and easiest to find liver is pork. This food also contains a large amount of zinc, phosphorus and copper.

2. Dark chocolate

Chocolate lovers are in luck, because dark chocolate is a great source of iron In fact, many experts recommend the consumption of this food since milk chocolate or white chocolate provide many fewer nutrients and are usually more processed products than dark chocolate. The reason is that the higher the percentage of cocoa, the more iron.

3. Spinach

You’ve probably seen the “Popeye” cartoons at some point. The mythical character consumed spinach to become a true “ironman”. Obviously, Popeye was a fictional character and no matter how much spinach we eat, we won’t get like that. However, Spinach is a great source of iron, in addition to containing numerous antioxidants and vitamin C

4. Pumpkin seeds

Pumpkin seeds are some of the most nutritious seeds you can eat because not only do they contain a large amount of iron, but they are also foods rich in omega-3, a type of polyunsaturated fat that provides many benefits to our body.

5. Veal

If we mentioned before that the liver was a great source of ironbeef is another ideal food for its high content of this mineral Eating a good steak once or twice a week provides a large amount of protein and is an ideal food for those people who also want to gain muscle mass. Beef contains vitamin B, potassium and magnesium.

6. Quinoa

Another great source of iron is quinoa, an ancient cereal that, as in the previous point, also provides high quality proteins. In fact, it is a complete source of amino acids, and is ideal for building muscle and burning fat.

7. Artichokes

Artichokes are a delicious and nutritious food, and they are a vegetable very rich in iron This curious food provides a large amount of fiber, so you will be doing your body a favor by consuming it.

If you want to eat a healthy diet, artichokes cannot be missing from your menu. Of course, due to its strong flavor that does not suit all tastes, it is better to use it as an ingredient in recipes that include other elements with a milder flavor.

8. Broccoli

Although broccoli does not have a very good reputation, especially among the little ones, It is a very nutritious food that provides a good dose of iron In addition to the vitamins and antioxidants it provides, it is a food with high fiber content.

9. Nuts

Nuts also do not have a very good reputation for their high fat content But the fat from this food is unsaturated, that is, healthy. Nuts are very good for weight control, because they help you feel full for longer. A handful of almonds or walnuts is enough to benefit from their properties. And of course, almonds or peanuts are rich in iron.

10. Raisins

Raisins are a food rich in fiber, carbohydrates, potassium and, obviously, iron They are delicious and can be consumed at any time of the day. At breakfast with cereals, as a snack combined with nuts and even at dinner as an ingredient in a delicious salad.

11. Oysters

Oysters are known to be an aphrodisiac food, but They are also excellent if we want to consume iron You should also know that they are a great source of protein and other minerals such as zinc. Come on, you have other reasons to eat oysters besides wanting to impress your partner.

12. Soybeans

Soybeans are well known for being a great source of plant-based protein Soybeans, therefore, are rich in protein but also contain iron. Although raw they retain all their nutrients, if they are cooked, despite losing a quantity of these, they are still very nutritious foods.

13. Lentils

Lentils are a healthy food rich in iron In addition, they contain fiber and are digested slowly by the body so they keep you fuller for longer. A good dish of lentils with ribs will not only be tasty, but will provide you with a large amount of iron.

14. Olives

Although many associate olives with their high fat content, they are also rich in iron Despite there being a large number or types of these jewels of nature, no matter which ones you decide to eat, they all provide a large amount of this mineral, whether green or black. In addition to iron, they are also rich in sodium.

15. Asparagus

Asparagus is a good vegetable source of iron, and when grilled it is very tasty They are also rich in vitamin A and C, two vitamins that are beneficial for your vision and your immune system. Therefore, asparagus is considered an ideal food for a healthy diet.

16. Clams

When you go to tapas and have some clams with your friends, you will be doing your body a favor Clams contain around 24 mg of iron per 100 grams, therefore, it is a great source of this mineral. In addition, it is one of the foods rich in iron that can be easily included in hors d’oeuvres.

17. Beans

Science says beans are healthy foods and great for weight loss, because they are a great source of resistant starch, a type of slowly digestible insoluble fiber that feeds healthy bacteria in the intestine, and this causes the body to use fat for fuel. But not only do they help you lose weight, they are a food rich in iron.

18. Eggs

Another animal food rich in iron is eggs Although there is some controversy regarding the consumption of eggs due to the increase in cholesterol, the truth is that they should be part of a healthy diet. Always without abuse, of course. But eggs also provide protein and vitamin A.