food high in iron

Foods high in iron to add to your daily diet

Food & drink Wellness/Health

If you are feeling lazy, low energy and fatigue all the time you should get your iron checked. It is more common for women to have deficient iron, especially during menstruation as you are losing iron. Those that have low in iron are also prone to bruising. This blog will talk about foods high in iron so you can get a natural source of iron. 

Don’t self diagnose that you are low in iron based on this blog or any information found online. Go to your doctor so they can help you out.

Now let’s go into the main functions of Iron. Iron helps deliver oxygen to your body. Iron helps strengthen our immune system and increases our hemoglobin.  

Anemia occurs when a person’s hemoglobin is below the normal amount.

Iron has lots of benefits. It helps energize you, removes fatigue, it improves concentration and improves sleep.

We can get iron naturally from the foods we eat. As Popeye the Sailor gets his iron from Spinach, so can you! Other foods that we can get iron from are beans, nuts, seeds, red meat, lamb and turkey. This list is not exhaustive but just give you an idea

If you have want to know the dose of iron you need everyday check out this website.

So let us look at how much iron per 100 grams some food have 

Apple has 0.1 mg per 100 grams

Pomegranates have 0.3 mg per 100 grams

Peach has 0.3 mg per 100 grams

Apricots have 0.4 mg per 100 grams. But dried apricots have 2.7 mg. I was happy to hear that since I really liked dried apricots.

Boiled lentils have 3.3 mg per 100 grams.

Beef has an estimated about 2.6 mg per 100 grams. For beef I have put an estimate as the amount of leanness can impact the iron amount. Make our Beef Teriyaki dish to get some iron.

Spinach has 2.7 mg of iron per 100 grams. Now it all makes sense why was Popeye the Sailor was always having it.

Canned Clams have a whooping 29.45 mg per 100 grams. That is really a good amount of iron.

Other foods that have iron are listed below:

  • Turkey 
  • Lamb 
  • Beans 
  • Nuts 
  • Seeds
  • Lentils 
  • Soybeans 
  • Dark chocolate 
  • White beans 
  • Oysters 

From the list, I was happiest to know that dark chocolate was a good source of iron. 

Comment below and let us know what your favourite source of iron is.

If you enjoyed this article checkout our blog on Turmeric.


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