10 Healthy Foods That Are Great Sources of Iron

The human body requires loads of minerals and vitamins to stay healthy. Among these minerals, iron is one of the most significant components that maintain blood health. If any person is suffering from anemia, it denotes the lack of iron in the body. Vast numbers of people are suffering from iron deficiency all over the world. Iron deficiency can lead to extreme fatigue, and your body will suffer from a nutritional shortage.

Why does the Human Body Require Iron?

Iron is one of the prime modules of hemoglobin. Hemoglobin is the protein in the blood, and it helps red blood cells to carry oxygen to the lungs. Hence, if there is a lack of iron, it becomes tough for the red blood cells to transport oxygen, leading to fatigue. Besides being an essential part of hemoglobin, it is also significant in myoglobin. Myoglobin is also a protein that transports oxygen to the human body's muscles. Iron is an important part of children's brain development, and it also helps in a child's growth.

How Much Iron do You All Need?

Iron deficiency can lead to many health hazards. If there is excess or too low iron in your diet, you can suffer from several problems like heart damage, anemia, liver problems, etc. It is tough to measure the portion of iron that you should consume every day. Consumption of iron entirely depends on gender and age. Kids up to 13 years of age need to drink at least 0.27 mg of iron daily.

Teenagers should consume iron at least 15 mg of per day, whereas adult males should consume 8 mg of iron per day. An adult woman should consume iron at 1 to 3 grams daily.

Food with a Great Source of Iron

Men and women both need to consume foods that are rich in iron. Lack of iron in the body can cause several health hazards. Hence doctors always suggest maintaining a healthy diet for a proper supply of iron. All need to know the foods rich in iron that can keep you healthy for a long time.


Shellfish is an excellent iron source and contains many nutritional values. It is also rich in many dietary values like protein and Fat. Consumption of this food may also lead to weight loss. Shellfish contain home iron that the human body can easily consume. Consumption of shellfish is also suitable for increasing heart health.


The best part of Spinach is that it has essential health benefits and is low in iron. If you consume 3.5 ounces or 100 grams of Spinach, your body will get 2.7 mg of iron. Spinach comes with non-home iron, and the normal human body cannot absorb non-home iron easily. But, Spinach also contains Vitamin C, which helps in iron absorption. This food is also rich in carotenoid antioxidants, which will help reduce the risk of cancer.

Liver and Other Organ Meat

Red meat and liver are considered excellent sources of iron. Organ meats are highly nutritious. It has been noticed that 100 grams of organic meat can cause 6.5 mg of iron. These meats are also high in protein, vitamins, copper, and selenium.

Pumpkin Seeds

Pumpkin seeds come with loads of health benefits. These seeds maintain blood sugar levels and heart health. One hundred grams of pumpkin seeds contain 3.3 mg of iron. Consumption of these seeds can protect you from several cancers.

Red Meat

Red meat is always considered a good source of iron and necessary vitamin. The consumption of red meat is essential for producing red blood cells in the body. Red meat is high in protein and helps build muscles and bones. However, regular consumption of red meat can lead to digestion problems and other heart problems.


The nutritional benefits of broccoli must always be addressed. One hundred grams of broccoli gives the human body 34 calories, protein 2.8g of, iron 3% of the body's total requirement, Dietary Fiber 2.6g of, and more. Besides, broccoli contains other plant compounds like Sulforaphane, Carotenoids, etc. Broccoli is rich in several health benefits. Eating broccoli can prevent cancer, lower cholesterol levels, enhance eye health, etc. It also works as a blood thinner and is good at resolving thyroid problems.

Oat Cereal

Oat cereal is always considered an excellent food that is rich in different types of nutritional value. One cup of oat cereal contains 5.3 grams of Fat, sugar 0.8 grams of, protein 10.7 grams of, and iron.

One hundred grams of oats give the human body 19.8 mg of iron. Oat consumption helps your body get essential antioxidants, fiber, etc.

It helps in reducing cholesterol levels and maintaining blood sugar levels. Oats help supports digestive health and enhance the immune system.


Beetroot has been considered a superfood in recent times. Doctors often suggest beetroot to those who are suffering from iron deficiency. Beetroot has several nutritional values, like 58.5 calories, 13 g of carbohydrates, 2.19 g of protein, etc. Consumption of beetroot is good for improving blood flow, low blood pressure, etc. It can also be considered an excellent way to detoxify your liver.


Strawberries are enriched with loads of health benefits. Strawberries are enriched in vitamins, fiber, iron, and other nutritional values. One hundred grams of strawberries serve calories 32, water 91%, fat 0.3 gm, sugar 4.9 g of, protein 1.7 grams of. Consumption of these fruits can improve heart health, maintain blood sugar levels, and save a human from several cancers.


For people suffering from iron deficiency, dates seem the best food option. 100 grams of dates serve 5% iron of the total requirement of the human body. Besides, it contains other nutritional values like 277 calories, carbs 75 grams of magnesium 13%, protein 2%, etc. Dates are high in fiber and hence maintain the overall health of any person. Women are suggested to consume dates during their pregnancy period.


Those above are the top 10 food that is rich in iron. Besides fulfilling the requirement of iron in our bodies, this food also has loads of health benefits.