high iron meals

Iron-rich foods: a list of the most popular

Iron is an important element for the health of the body, and it has an essential role in many vital processes, so we will introduce you to the most famous foods rich in iron.

Anemia is one of the most common problems resulting from iron deficiency. Iron deficiency also affects immunity and makes you more susceptible to disease. Here we will mention iron-rich foods and the recommended daily amounts to avoid these health conditions, but the question remains, where is iron found in food? One of the most important questions that we will answer in the following article.

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Iron rich foods

The answer to the question “Where is iron found in food?” Examples of iron-rich foods and their animal and plant sources include:

Liver and other meat

Liver is   one of the best and richest foods rich in heme iron, as beef liver contains approximately 4.8 milligrams of iron per slice, in addition to being a rich source of many minerals, vitamins and amino acids.

However, because liver is a high source of  vitamin  A, pregnant women may be advised to pay attention to the quantities they eat, as high levels of vitamin A may be linked to defects and congenital problems in fetuses. 

Organ meats are very nutritious. Common types include liver, kidneys, brain, and heart, all of which are iron-containing foods. Organ meats are also high in protein, rich in B vitamins, copper, and selenium.

What’s more, organ meats are among the best sources of choline, which is an important nutrient for brain and liver health, and many people don’t get enough of it.

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Red meat

If you are not a fan of liver, red meat is the alternative source, as 75 grams of red meat contains 2.4 milligrams of iron.


The  egg yolk is  one of the very popular animal sources, and one of the best examples of foods rich in iron, as eating two eggs helps you get 1.4 milligrams of iron, and thus it may be an ideal option for people who adopt a non-strict vegetarian diet, and they can eat some animal sources such as; eggs.


Seafood in general is one of the most important examples of iron-rich and highly absorbent foods as well, but  oysters are  the richest source among them, followed by the rest of the mollusks such as squid, mussels, and finned fish such as salmon and tuna, which are famous for being a rich source of both zinc and vitamin B12 as well.

a medium-sized oyster contains approximately 6.3 milligrams of iron; Therefore, it is one of the foods that contain iron. 


Fish is a very nutritious ingredient and some varieties are iron-rich foods, such as: tuna is particularly rich in iron. In fact, an 85-gram portion of canned tuna contains about 1.4 milligrams of iron, which is about 8% of the daily need for iron; Therefore, it is one of the foods rich in iron.

Fish is also full of omega-3 fatty acids, a type of heart-healthy fat, and is linked to a number of health benefits. In particular, omega-3 fatty acids have been shown to promote brain health, boost immune function, and support healthy growth and development.

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Fish also contains many other essential nutrients, including niacin , selenium, and vitamin B12. Along with tuna, mackerel, and sardines are some other examples of iron-rich fish that you can also include in your diet.


Most of the group of legumes are foods rich in non-hemic iron, which helps to combine them with our daily dishes by adding high nutritional value, and they are the ideal choice for vegetarians to ensure that they obtain the correct and appropriate values ​​of iron.

Here are the most popular types of legumes and what they provide you with iron:

Beans and beans:  Three-quarters of a cup of them will provide you with approximately 4 milligrams of iron.

Soybeans:  Three-quarters of a cup contains approximately 6.5 milligrams of iron, in addition to being a high source of protein, fiber , and many important vitamins and minerals such as; Copper and manganese.

Chickpeas:  Three-quarters of a cup of chickpeas provides you with approximately 2.2 milligrams of iron, in addition to high doses of proteins. It is a smart and ideal option for vegetarians, and is easy to add to many dishes.

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It is a legume, but we mentioned it separately; Because it is the ideal substitute for meat, and it is one of the most prominent foods rich in iron, because it contains high amounts of iron, as three quarters of a cup of cooked lentils provides you with about 4.9 milligrams of iron; Therefore, it is one of the foods rich in iron, and it is a high source of dietary fiber that helps lower blood cholesterol levels and control sugar levels.


Leafy vegetables in general, and spinach in particular, are iron-rich foods. Half a cup of cooked spinach provides you with approximately 3.4 milligrams of iron, in addition to protein, fiber, calcium and vitamin A.

It is usually recommended to add sources of vitamin C when eating leafy vegetables to increase the rate of iron absorption in the body.


Broccoli is incredibly nutritious as it is a source of iron. One cup, or 156 grams, of cooked broccoli contains 1 milligram of iron, which represents 6% of the daily value for iron. Moreover, a share of broccoli also contains 112% of the daily value of iron. Vitamin C , which helps your body absorb iron better.


Don’t underestimate seeds, they are great sources of iron, with a 1-ounce serving of raw pumpkin seeds without the hulls containing 2.7 milligrams of iron according to the USDA, providing a good source of iron in a variety of dishes.

Add the seeds to homemade mixes, baking recipes, or muffins, or use them as a crunchy addition to yogurt, cereal, or salads, and you can also try them on their own for a quick and healthy snack.

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Types of iron

After knowing iron-rich foods, it is important to know that iron is of two types:

Heme iron, which is derived from animal sources.

Non-heme iron, which is derived from plant sources.

Iron from animal sources is usually better absorbed   into the body than plant sources, so it is important to ensure that you are eating the right amounts of both types.

What are the recommended amounts of iron?

After getting to know iron-rich foods, it is important to know that women between the ages of 19-50 are recommended to eat 14.8 milligrams of iron per day, while men of this age are recommended to eat 8.7 milligrams, and pregnant women should eat 27 milligrams of iron per day. .

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