Jun 1, 2025
Iron is a vital mineral that is required by the human body for numerous tasks. It is essential in making haemoglobin, a protein in the red blood cells, supports muscle metabolism, and healthy connective tissues, improves physical growth, neurological development, cellular functioning and so much more. These are 10 foods that naturally contain iron.
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According to the National Institute of Health's Office of Dietary Supplements, fortified breakfast cereals that contain 100% of the daily value of iron are the top source of dietary iron. 1 serving of these cereals contains 18mg of iron.
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Red meat is one of the best sources of iron. While 100g of grilled beef has 3.25mg of iron, 100g of lamb steak has 2.68mg of iron.
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Organ meats are another powerful dietary source of iron. You can eat liver, tongue, oxtail and other organ meats which as per the Dietary Guidelines for Americans have 1.8 to 1.9mg of iron for every 3 oz. cooked.
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Seafood which includes shellfish such as oysters and clams is high in heme iron which is easily absorbed by the body. As published the National Institute of Health, 3 ounces of cooked oysters have 8mg of iron.
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Another iron-rich food is white beans whose 1 cup contains 8mg of iron. These beans are a common ingredient in soups, salads, chilis and more.
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Lentils are one food that is healthy to consume in a variety of ways and are delicious to make. Half a cup of boiled and drained lentils provides 3mg of iron and can be an easy recipe to make.
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Green-leafy vegetables have always been a healthy food. Spinach in particular is ideal for an iron-rich diet as half a cup of boiled and drained spinach gives 3mg of iron.
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Tofu is an easy-to-add ingredient in soups, salads and any other recipes. Half a cup of firm tofu had 3mg of iron as per the National Institute of Health.
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One ounce of dark chocolate that has 45%-69% of cacao solids, has 2mg of iron and is an easy snack to carry around to ensure your iron consumption.
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Half a cup of kidney beans is perfect to give you 2mg of iron. Pair it with other ingredients in the list such as red meat and tofu and you can enjoy a whole and healthy iron-rich meal.
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