Foods High in Iron Content

Iron is one of the most important mineral in the body along with other minerals like potassium, calcium, magnesium and sodium. Iron, although required in limited amounts, is essential to carry out different functions in the body. Prominently, iron is found in hemoglobin of the blood and is essential to carry oxygen to different parts of the body. Iron also acts as a catalyst in many reactions carried out in the body. On the other hand, iron is also essential for proper functioning of the immune system and hence, iron should be included in the diet regularly. Let us take a look at the foods high in iron content which should be consumed regularly.

List of Foods High in Iron Content

Iron can be obtained from plants as well as animal sources. Following is a list of iron rich foods that will be helpful to you.

Plant Sources
There are several vegetarian foods high in iron content that one can have while adhering to a vegetarian diet. Take a look at these iron enriched foods:

• Apricot
• Dates (both red and black)
• Raisins
• Longan
• Fig
• Prunes
• Peach
• Kale
• Spinach
• Bok choy
• Mustard leaves
• Soybean
• Cashew nut
• Pistachio
• Walnut
• Almond
• Sunflower seed
• Watermelon seed
• Lentil
• Gram (green and red)
• Collard greens
• Beet
• Turnip greens
• Pumpkin Seeds
• Pine Nuts
• Kidney Beans
• Adzuki Beans
• Navy Beans
• Pinto Beans
• Black-Eyed Pea
• Cereals
• Enriched rice, bread, pasta

Animal Sources
Iron is also obtained from animal sources like meat and eggs. The following are foods rich in iron obtained from animal source.

• Beef
• Pork
• Mutton
• Chicken
• Fish
• Pork liver
• Chicken liver
• Kidney
• Egg
• Prawns
• Oyster
• Sardines

You could also refer to the iron rich foods chart for more detailed information of the same. As these foods high in iron content are easily available, you can include them in the diet regularly. One should note that having either of the above mentioned foods help in gaining all the sufficient amounts of iron everyday. Therefore, you need to be aware of these foods containing iron and have them regularly. Pregnant women, specially require high amounts of iron and hence, their diet should most of the above mentioned foods. Secondly, we have often heard that iron and vitamin B12 go hand-in-hand. This is because of either of these two is deficient in the body, the level of the other also goes down. Therefore, you should include foods high in iron and B12 in your daily meals. One of the other advantages of having iron rich foods is that you can prevent iron deficiency diseases. Iron deficiency anemia is one of the most severe diseases caused due to deficiency or lack of iron in the body. This makes a person weak and affects the overall immune system and health of the person. Hence, one should go for foods high in iron for anemia prevention.

On the other hand, there are several iron supplements available in the market which are used in case a person suffers from severe iron deficiency. One should note that supplements should only be taken with the doctor prescription or advice, else it can lead to side effects. In case large amounts of supplements are taken, one can suffer from iron overdose or toxicity. Therefore, it is better to go for the supplements only with the doctor's consultation. Specially, pregnant women and people suffering from chronic diseases should be careful before going for any supplements.

This was brief information on the benefits of iron with a list of foods high in iron content. Including these foods in daily diet can help in prevention of anemia. Lastly, one should remember that having a balanced diet helps in gaining all the essential nutrients and minerals and keeps deficiency diseases at bay. Take care!