Iron Rich Foods List: Iron Rich Food to Fight Anemia

Iron is considered to be an important mineral required by the body to perform various vital functions.

Deficiency of iron in the body can result in iron deficiency anemia. One of the reasons for iron deficiency anemia is poor intake of iron food.

Here is a list of iron rich food from various dietary sources: iron is present in many vegetarian and non vegetarian foods, it is important to know the sources of foods, to eliminate iron deficiency.

Iron in Vegetables

  • Green leafy vegetables.
  • Spinach.
  • Broccoli.
  • Pumpkin.
  • Sweet potatoes.
  • Swiss chard.
  • Beets
  • Lima beans.
  • Asparagus.
  • Turnips
  • Baked potatoes with skin.
  • Collards.
  • Parsley.
  • Mint.
  • Bok choy
  • Sea vegetables.
  • Peas cooked.

Iron in Cereals and Breads

  • Whole wheat bread.
  • Semolina.
  • Wheat germ.
  • Bran flakes.
  • Pasta.
  • Oatmeal.
  • Barley and barley malt flour.
  • Rice flakes.
  • Sorghum
  • Wheat soft white.
  • Wild rice raw.
  • Rye.
  • Quinoa.
  • Millet.
  • Corn yellow and white.
  • Bulgur.

Iron in Legumes and Lentils

  • Lentils.
  • Black eye beans.
  • Pinto beans
  • Soybeans.
  • Tofu.
  • Chickpeas.
  • Tempeh

Iron in Seeds and Nuts

  • Pumpkin seeds.
  • Dried figs.
  • Almonds.
  • Apricots.
  • Tahini.
  • Sesame.
  • Sunflower seeds.
  • Cashew nuts.

Iron in Non Vegetarian Food

  • Beef
  • Lean buffalo meat.
  • Cooked clams.
  • Duck
  • Lamb.
  • Veal
  • Pork.
  • Poultry
  • Eggs.
  • Fish.
  • Goose.
  • Shrimps.
  • Liver.
  • Deer meat.

Iron in Fruits

  • Apples.
  • Avocado.
  • Blackcurrant.
  • Banana
  • Boysenberries.
  • Cantaloupes
  • Carissa.
  • Cherries
  • Pears.
  • Peaches.
  • Pomegranate.
  • Plums
  • Rhubarb
  • Tamarind.
  • Fig
  • Dates
  • Apricots.

Iron Rich Spices and Herbs

  • Turmeric.
  • Aniseed
  • Caraway seed.
  • Cardamom celery seed.
  • Cumin seed.
  • Fenugreek seed.
  • Fennel seed.
  • Dried marjoram.
  • Thyme dried.
  • Ground savory
  • Spearmint.
  • Saffron.
  • White and black pepper.
  • Yellow mustard seed.
  • Dill weed dried.

Iron is absorbed easily in presence of vitamin C.

Iron from animal sources is absorbed easily by the body.

Iron from vegetable source is less absorbed than animal source. Presence of vitamin C enables better absorption of vegetable iron source.

Avoid coffee, tea as they inhibit iron absorption.

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