For your skin and hair, iron found in proteins helps to support collagen and follicle cells in the dermis layer. In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut (52). Moreover, they are non-GMO and gluten free. Eating pumpkin seeds also gives you plenty of copper, manganese, and zinc. Consuming high protein foods like turkey may aid weight loss, as protein makes you feel full and increases your metabolic rate after a meal (37, 38, 39). • Add beans to soups, stews or casseroles. African iron overload: A type of dietary iron overload caused by high levels of iron in food or drinks. If your doctor says you're quite low on iron, though, avoid meals that combine iron-rich foods with calcium or phytate-containing foods like beans and legumes. All rights reserved. One hundred grams (g), or about 3.5 ounces (oz) of canned clams from Chicken of the Sea contains a whopping 29.45 mg It’s believed that compounds called flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate (57). Beans and lentils 2. However, the iron content of clams is highly variable, and some types may contain much lower amounts (4). Here are the top healthy iron-rich foods, including meat, fish, beans, nuts, vegetables and even some fruit. One important factor being the form of iron. There are also a variety of iron-rich foods for vegetarians as well, including leafy greens, beans, lentils, nuts and seeds. 30 Foods High in Sodium and What to Eat Instead, Tips and Strategies for Starting a Running Routine. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. Lean beef in particular packs 12% of your daily iron intake in 3 ounces. In addition, quinoa has more antioxidant activity than many other grains. Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron. Supplying more than a quarter of the daily requirement for an adult woman, beef liver \"is incredibly high in iron at 5 mg per 3-ounce slice,\" notes Largeman-Roth. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Dark green leafy vegetables such as spinach 6. In addition, it provides 22 grams of protein per serving. If you buy through links on this page, we may earn a small commission. It also contains no gluten and is high in protein, folate, minerals, and antioxidants. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources. While people often overlook organ meats, they are a great source of vital nutrients, including iron. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss. If you have hemochromatosis, eating iron-rich fortified foods may increase your blood iron … A deficiency can occur if your intake is too low to replace the amount you lose every day (2). Cashews 5. To reap the benefits, try making any of these healthy beef dinners. Healthline Media does not provide medical advice, diagnosis, or treatment. For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV (14). Dark chocolate is incredibly delicious and nutritious. Broccoli is incredibly nutritious. One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. Your body absorbs this easily. Heme Iron, found in animal sources, is highly available for absorption. The current daily value (DV) for iron is 18 milligrams (mg). Kirsty Begg/Stocksy. The same serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage. Oxygenated, bright-red blood is healthy blood, and it ensures that your body has access to the oxygen it needs. Look for canned fish like whole sardines, which contain nearly 3 mg of iron and boast other nutrients like 350 mg of calcium, 450 mg of phosphorus, and 49 mg of selenium. Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance. Eat at least one iron-rich food at each meal. Eating foods rich in vitamins C, A, and beta-carotene can also help you to absorb more iron and gain additional health benefits. For every 100 grams of meat, beef has about 2.47 mg of iron, lamb has 1.78 mg, and venison has 4.98mg. Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes (54, 55, 56). Top 10 Iron-Rich Foods 1. Organ meats are high in iron and a range of other nutrients. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake. Lean beef in particular packs 12% of your daily iron intake in 3 ounces. Spinach is an example of non-heme iron, containing about 2.71 mg for each 100 grams of leafy greens. Here are 30 foods that tend to be high in sodium — and what to eat instead. (2) Below is a list of high iron foods. To Increase Iron Intake & Absorption • Enjoy many iron-rich foods. Shellfish such as clams, oysters, and mussels are great sources of iron in particular. Clams are one of the highest ranked food sources for iron. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. Pumpkin seeds are a tasty, portable snack. It was first observed in Africa, where homemade beer was brewed in iron pots ( 8 ). WebMD does not provide medical advice, diagnosis or treatment. • Check the nutrition label on breakfast cereals. Or go for beans, like kidney, garbanzo, or white. However, not all chocolate is created equal. It’s one of the best iron rich foods for vegans and vegetarians. Fun fact: It also packs more potassium than a banana (as do these other foods… Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. To reap the benefits, try making any of these healthy beef dinners. Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own. Beans, greens and dried fruit are also rich in iron. Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. Chicken 4. In general, you absorb 10-15% of the iron from foods. Fruits and vegetables. This small serving also packs 56% and 15% of the DVs for copper and magnesium, respectively. Spirulina. What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. A diet of high iron foods along with iron supplements is often recommended for women with iron deficiency anemia. Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs. Boost your intake by eating iron-rich foods together or pair them with foods high in vitamin C.Download a FREE Cookbook with Our Best Chicken Recipes!Watch Video Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients. Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks (6). Iron Rich Foods. The amount of iron depends on the type of red meat. Organ meats are extremely nutritious. To increase iron absorption, include foods that are high in vitamin C, or ascorbic acid, in the same meal as iron-rich foods. If you don't eat meat, you can still get your iron. Here’s our process. Foods containing vitamin C, such as vitamins and citrus fruits, should also be avoided as vitamin C helps the body absorb iron. This type of iron is most easily absorbed by the body. Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs. Many foods contain high levels of iron. 15  Canned tuna is also rich in iron. Oysters 3. Archivum Immunologiae et Therapiae Experimentalis: “Iron and immunity: immunological consequences of iron deficiency and overload.”, Centers for Disease Control and Prevention: “Iron.”, Food and Agriculture Organization of the United Nations: “Iron.”, Frontiers in Pharmacology: “The role of iron in the skin and cutaneous wound healing.”, Harvard T.H. A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV (48). It was first observed in Africa, where homemade beer was brewed in iron pots ( 8 ). Now that you know the difference between the two types of iron, let’s take a look at the top 10 foods that are rich in iron. Our website services, content, and products are for informational purposes only. This type of iron isn't absorbed as readily, with about 2 to 10 % absorbed at any time. You can absorb more iron from these foods by eating a food that is high in vitamin C at the same time. In addition, the dish of the seafoods also contains zinc, vitamin B12, which helps your health. To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits. Heme iron which you can find in different types of meat. Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits. In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss (22). A person may find it easy to combine them and make tasty, nutritious meals that help to boost the intake of iron. Some of the ingredients on the iron-rich foods list include grass-fed beef, chicken, eggs and liver. What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of (15). You can shop at stall seafood with a menu of oysters, squid and clams. These foods are high on iron. Meat proteins will increase the absorption of non-heme iron. Food has two types of iron — heme and non-heme iron. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV (32). In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements (26). It may also help reduce cancer risk. © 2005-2021 Healthline Media a Red Ventures Company. One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer (44, 45, 46, 47). Chia seeds are among the most nutritious foods on the planet. You absorb up to 30 percent of the heme iron that you consume. One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Some of the best animal sources of iron are: 1. In addition to foods that naturally have a lot of iron in them, many foods are now fortified with iron or have iron added to them. Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress (33, 34). Three species high in iron include clams with 2.91 mg of iron, mussels with 7.08 mg, and oysters with 8.26 mg. Meat is a particularly good source of iron because it has heme iron, or animal-based iron, which is more easily absorbed into the body than plant-based sources. Iron is also vital for brain development in fetuses and young children. They contain nonheme iron, a form of iron that is not absorbed as well as heme iron. Iron is an essential mineral that your body uses to make hemoglobin and myoglobin which are proteins that deliver oxygen to your muscles and body. Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach (13). Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. In comparison, the same amount of white turkey meat contains only 0.7 mg (36). In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood (5). Though vegetables contain non-heme iron, which is … They’re also a good source of several other nutrients, particularly magnesium. It’s also a good source of iron, especially dark turkey meat. In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. Following a structured training plan that increases your mileage over several weeks…. As an added bonus, you’ll get 3.5 mg of iron, along with some fiber and vitamins C and A. Turkey provides 13% of the DV for iron and is a good source of several vitamins and minerals. For example, dried apricots contain almost seven times more iron than fresh fruit. Meat, poultry and seafood are top food sources of iron. Shellfish, similarly to red meat is rich in heme iron, which is more easily absorbed by your body. Red Meat Organ meats like liver and giblets are especially rich in iron. This is good news because many kids, especially younger ones don't usually like many of the best iron rich foods, such as liver, oysters, clams, and lentils. Tofu 3. Its isoflavones may improve heart health and relieve menopausal symptoms. This dark green vegetable also contains 28.1 mg of vitamin C and 558 mg of potassium, among other nutrients, further supporting your health and improving iron absorption. Try to eat iron-rich foods at most meals. Organ meats are good sources of iron, and liver contains 36% of the DV per serving. The daily recommended intake of iron is 8 mg for men and 18mg for women, with pregnancy increasing that need to 27 mg. After age 51 or when menstruation ceases, women's daily iron recommendation drops to 8 mg. Iron has a crucial role in several body systems, including: One of the most important functions for iron is to bind with hemoglobin (proteins in the red blood cells) to help carry oxygen throughout the body. Iron is an important nutrient that you can only get from food, and it comes in two forms: heme iron and nonheme iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood. It is the form of iron that is most readily absorbed by your body. Here are 17 creative ways to add more veggies to your diet. Chan, School of Public Health: “Iron.”, Journal of Research in Medical Sciences: “Review on iron and its importance for human health.”, University of California San Francisco: “Hemoglobin and Functions of Iron.”, USDA FoodData Central: “Apricots, dried, uncooked.”, USDA FoodData Central: “Oysters, steamed.”, USDA FoodData Central: “Venison/deer, roasted.”, World's Healthiest (WH) Foods: “Pumpkin seeds.”. A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (51). All types of fish are great sources of iron, especially sardines, tuna, and mackerel. It’s an essential nutrient, meaning you must get it from food. They’re also among the best sources of magnesium, which many people are low in (28). All rights reserved. These seeds are an excellent source of iron, with 8.52 mg for every 100 grams of dry seed. Luckily, there are plenty of good food choices to help you meet your dailyiron needs. The most important factor is your existing iron level. A person may find it easy to combine them and make tasty, nutritious meals that help to boost the intake of iron. As well as that, shellfish has high amounts of protein, vitamin C and B12. For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV (3). Non-heme iron which you can find in plant-based foods. Many foods contain high levels of iron. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to … Some of the best plant sources of iron are: 1. A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (23). A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health. Many fortified foods contain high amounts of vitamins and minerals such as calcium, zinc, and iron. Absorption of iron from food is often influenced by multiple factors. Many fortified foods contain high amounts of vitamins and minerals such as calcium, zinc, and iron. Look for at least 30% of the Recommended Daily Value for iron. Starting a running routine at any age needs to be done gradually. 1 ounce: 8 milligrams (44 percent DV) Spirulina is a blue-green algae renowned for its intense flavor and even more powerful nutrition profile. Here are five examples of foods high in iron, measured per 100 grams. 3539 Eggs, Red Meat, Liver, and Giblets Are Top Sources of Heme Iron. Iron-Rich Foods. Quinoa is a popular grain known as a pseudocereal. Spinach provides many health benefits but very few calories. You can also absorb more nonheme iron by eating a food from … A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression (29, 30, 31). twice as much iron in your diet. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (27). It also contains important antioxidants. A serving of canned tuna can provide about 8% of the DV for iron. Heme iron is most commonly found in animal products like red meat, seafood, and poultry. Dark turkey meat also packs an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium. Young children also need more iron to avoid iron-deficiency anemia. FDA requires food labels to list iron content. n particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development (75). Therefore, it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits. Red meat is rich in heme iron, along with protein, selenium, and zinc. Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron. If you have hemochromatosis, eating iron-rich fortified foods may increase your blood iron … What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better (8, 43). Meat, poultry and seafood are top food sources of iron. Though vegetables are incredibly healthy, many people don't get enough servings each day. Seafood is also a good source of iron, depending on the species. Iron deficiency can cause fatigue, fuzzy thinking and lowered immunity. High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process (40, 41). Heme iron is found in meat, fish and poultry. The body absorbs two to three times more iron from animal sources than from plants. Shellfish is tasty and nutritious. When your child is about 6 months old, you can start giving solid foods to your child. Other Considerations Caffeinated beverages, chocolate, antacids, phosphate salts, high-calcium foods and excess consumption of high fiber foods can decrease iron absorption in the body. Fruits and vegetables. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals. The following foods are good sources of heme iron (from animal sources): Chicken liver; Oysters; Clams; Beef liver; Beef (chuck roast, lean ground beef) Turkey leg; Tuna; Eggs; Shrimp; Leg of lamb; The following foods … Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. Quinoa provides 16% of the DV for iron per serving. What foods are high in iron? One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV (16). © 2005 - 2019 WebMD LLC. Here are 10 foods high in iron that can help you get all of the mineral you need. For your metabolic systems, iron combines with enzymes like cytochromes (proteins containing a heme) to support functioning of neurotransmitters, hormones, and bile acids, as well as detoxification of the liver.