18 iron-rich foods that should be in your diet

Iron is an essential mineral for our body. Among the many functions it performs is the formation of hemoglobin, which is why it is essential for the transport of oxygen. In addition, iron improves the quality of the blood, prevents fatigue, helps maintain healthy skin and is essential in the stress resistance and other diseases.

However, it is one of the minerals that causes the greatest deficiencies in some individuals, especially in women in childbearing age, therefore, it is necessary to be well nourished because iron deficiency causes a type of anemia specific.

Iron rich foods

Two kinds of iron can be found in food: heme iron and non-heme iron. Non-heme iron is present in plant foods and it is absorbed worse than the other form of iron. That is why vegetarians are at greater risk of suffering from a deficiency of this mineral. Instead, the type of iron heme, which is found in animal-type foods, is better absorbed by the body.

But what are the foods rich in iron? Below you can find a list with 18 foods rich in this mineral.

1. Liver

Liver is one of the quintessential foods high in iron. Regardless of the type of liver (chicken, pork, etc.), in a single meal we can benefit from the recommended daily amount in terms of consumption of this mineral. Possibly the most consumed and easiest to find liver is pork. This food, in addition, also contains a large amount of zinc, phosphorus and copper.

2. Dark chocolate

Chocolate lovers are in luck, because dark chocolate is a great source of iron. In fact, many experts recommend the consumption of this food since milk chocolate or white chocolate provide much less nutrients and are usually more processed products than chocolate black. The reason is that a higher percentage of cocoa more iron.

3. Spinach

Surely you have seen the drawings of "Popeye" sometime. The mythical character consumed spinach to become a true “ironman”. Obviously, Popeye was a fictional character and no matter how much spinach we eat, we will not get like that. However, spinach is a great source of iron, as well as containing numerous antioxidants and vitamin C.

4. Pumpkin seeds

Pumpkin seeds are some of the most nutritious seeds you can eat, because not only do they contain a large amount of iron, but they are also foods rich in omega-3, a type of polyunsaturated fat that provides many benefits to our body.

• Related article: "Types of fats (good and bad) and their functions"
• Pumpkin seeds also contain tryptophan, an amino acid that helps us to be relaxed and has an effect on our mood, as it is a precursor of the neurotransmitter serotonin. You can know more about tryptophan clicking here

5. Veal

If before we mentioned that the liver was a great source of iron, beef is another ideal food for its high content in this mineral. Eating a good steak once or twice a week provides a large amount of protein and is an ideal food for those who also want to gain muscle mass. Beef contains vitamin B, potassium and magnesium.

6. Quinoa

Another great source of iron is quinoa, an ancestral cereal that, as in the previous point, also provides high quality proteins. In fact, it's a complete source of amino acids, and it's great for building muscle and burning fat.

• You can learn more about fat burning foods, in this link: "24 fat burning (and highly healthy) foods"

7. Artichokes

Artichokes are a delicious and nutritious food, and it is a vegetable very rich in iron. This curious food provides a large amount of fiber, so you will be doing your body a favor by consuming it.

If you want to eat a healthy diet, you cannot miss the artichoke on your menu. Of course, due to its strong flavor that does not suit all tastes, it is better to use it as an ingredient in recipes that include other elements with a milder flavor.

8. Broccoli

Although broccoli does not have a very good reputation, especially among the little ones, It is a very nutritious food that provides a good dose of iron. In addition to the vitamins and antioxidants it provides, it is a food with high fiber content.

9. Nuts

Nuts are also not very well known for their high fat content.. But the fat from this food is unsaturated, that is, healthy. Nuts are very good for weight control, because they help you feel full for longer. A handful of almonds or walnuts is enough to benefit you from its properties. And of course, almonds or peanuts are rich in iron.

10. Raisins

Raisins are a food rich in fiber, carbohydrates, potassium and, of course, iron. They are delicious and can be consumed at any time of the day. At breakfast with cereals, as a snack combined with nuts and even at dinner as an ingredient in a delicious salad.

11. Oysters

Oysters are known to be an aphrodisiac food, but they are also excellent if we want to consume iron. You should also know that they are a great source of protein and other minerals such as zinc. Come on, you have other reasons to eat oysters besides wanting to impress your partner.

12. Soya beans

Soy is well known for being a great protein source of plant origin. Soya beans are therefore rich in protein but also contain iron. Although raw they retain all their nutrients, if they are cooked, despite losing a quantity of these, they are still very nutritious foods.

13. Lentils

Lentils are a healthy food rich in iron. In addition, they contain fiber and are digested slowly by the body so they keep you satiated for longer. A good plate of lentils with ribs will not only be tasty, but it will also give you a lot of iron.

14. Olives

Although many associate olives with their high fat content, they are also rich in iron. Despite having a large quantity or types of these gems of nature, no matter which ones you decide to eat, they all provide a large amount of this mineral, whether green or black. Besides iron, they are also rich in sodium.

15. Asparagus

Asparagus is a good vegetable source of iron, and grilled they are very tasty. They are also rich in vitamins A and C, two vitamins that are beneficial for your vision and your immune system. Therefore, asparagus is considered an ideal food for a healthy diet.

16. Clams

When you go for tapas and have some clams with your friends, you will be doing your body a favor. Clams contain around 24 mg of iron per 100 grams, therefore it is a great source of this mineral. In addition, it is one of the foods rich in iron that can be included in hors d'oeuvres with ease.

17. Beans

Science Says Beans Are Healthy And Great Foods For Weight Loss, because they are a great source of resistant starch, a type of slowly digesting insoluble fiber that feeds healthy bacteria in the gut, causing the body to use fat fuel. But not only do they help you lose weight, they are also a food rich in iron.

18. Eggs

Another food of animal origin rich in iron is eggs. Although there is some controversy regarding the intake of eggs due to the increase in cholesterol, the truth is that they should be part of a healthy diet. Always without abusing, of course. But eggs also provide protein and vitamin A.

Bibliographic references:

• García Rosolen, N.; Eandi Eberle, S.; Feliú Torres, A.; Musso, A. M. (2010). Current concepts on the physiology and pathology of iron. Hematology Argentina (Argentina) 14 (2): 48-57.
• Maroto, J. V. (1986). Special herbaceous horticulture. Madrid: Editions Mundi-Prensa. pp. 253-265.