10 Healthy Foods That Are Great Sources of Iron

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Anaemia, caused by iron deficiency, makes it hard for red blood cells to deliver oxygen, says the Mayo Clinic. Anaemia can cause fatigue, chest pain, shortness of breath, cold hands and feet, dizziness, headache, poor appetite, and cravings for ice, dirt, or starch.

1. Eggs, Red Meat, Liver, and Giblets Are High-Heme Iron Sources

According to the USDA, many animal proteins contain heme and non-heme iron: Good source: 2.6 mg per four ounces of 93% lean ground meat. Eggs (1.7 mg per two large eggs), dark-meat turkey (1.2 mg per 3 oz), and pork loin (0.5 mg) are other examples. 

2. Oysters, mussels, and clams are iron-rich. 

Anaemia, caused by iron deficiency, makes it hard for red blood cells to deliver oxygen, says the Mayo Clinic. Anaemia can cause fatigue, chest pain, shortness of breath, cold hands and feet, dizziness, headache, poor appetite, and cravings for ice, dirt, or starch.

3. Chickpeas: A Vegetarian-Friendly Iron Powerhouse 

Animal products are iron-rich, but plant-based staples can also help you reach your goal. The USDA lists 1.5 mg of iron per cup in chickpeas, making them a good source. Each cup contains 10.7 g of lean, plant-based protein. 

4. Iron-Boosted Breakfast Cereals 

Do you like breakfast cereal? Mayo Clinic recommends a fortified version to boost iron intake in the morning. The nutrition label lists iron per serving. Pick the box with less sugar.The USDA says sultana bran is a good source of iron at 10.8 mg per cup. 

5. Pumpkin Seeds Are Small But Iron-Rich

Take these crunchy Halloween seeds seriously. Stir the seeds into homemade trail mix, bread, muffins, yoghurt, cereal, or salad for a crunchy topping. Try them alone for a quick, healthy snack—1 oz has 8.5 g protein. Win-win! 

6. Also Rich in Iron and Other Nutrients, Edamame 

Their 9.1 mg of iron per cup, according to the USDA, makes these raw green soybeans a great sushi sidekick. They also contain copper, which helps blood vessels and the immune system, according to the NIH. 

7. Black Beans with Vitamin C-Rich Vegetables for Iron Win 

The USDA says boiled black beans are a good source of iron at 3.6 mg per cup. To increase iron absorption, serve with kale, bell peppers, broccoli, or cauliflower. MedlinePlus says those foods are high in vitamin C, which aids non-heme iron absorption. 

8. Lentils Are Another Iron-Rich Legume. 

According to the USDA, cooked lentils contain 6.6 mg per cup of the mineral. They are rich in fibre, with 15.6 g per cup. Fibre may lower cholesterol and stabilise blood sugar. 

9. Spinach, cooked or raw, provides iron. 

Regardless of preparation, spinach is iron-rich. The USDA says 1 cup of frozen and boiled greens has 3.7 mg of iron, protein, fibre, calcium, and vitamins A and E.Mayo Clinic says calcium is strong. Vitamin A boosts immunity and vision, while vitamin E helps blood, brain, and skin. 

10. Sesame Seeds: Nutty Taste and Iron-Packed 

Largeman-Roth says sesame seeds are rich in iron and taste nutty. The USDA lists 1.3 mg of iron per tablespoon in the seeds, along with many other nutrients like copper. Additionally, they contain phosphorus, vitamin E, and zinc. 

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