10 Foods High in Iron

By james
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Iron is a metal that is essential for our bodies to function. It helps oxygen adhere to our red blood cells so that it can be carried to where it is needed elsewhere in the body. It is also important for other functions such as helping with the metabolising of proteins.

If we don’t get enough iron in our diets, we can fall quite ill. It can potentially lead to anaemia which itself can lead to various complications. Severe cases can even result in a fatality. The good news, though, is that iron is found in many foods so there is no real reason we shouldn’t get what we need. Here’s a look at some foods that contain the most iron.

Iron Rich Food #1: Liver

While liver can be an acquired taste, there is little doubting that it is packed with the nutrition we need to be well and healthy. It is an excellent source of vitamins, minerals and proteins. It is also well known for being an excellent source of iron that is easily absorbed by our bodies.

The iron content found in liver will vary according to which animal it belongs to. Chicken liver is particularly high in iron content, while beef liver contains around half as much. Other organs such as the brain and heart are also packed with essential nutrients, even if they are not for the more squeamish among us.


Iron Rich Food #2: Dark Chocolate

It often seems as though the foods we like the most are also the ones that are bad for us, but that is not always the case. Dark chocolate, in particular, is packed full of nutrition and provides a range of health benefits. It is full of vitamins, minerals, antioxidants and is also a good source of iron.

Be mindful, though, that chocolate is high in calories so it can encourage weight gain despite the benefits it offers. What’s more is that other types of chocolate tend to be processed, thus containing fewer nutrients, and also pack a lot more sugar.

Iron Rich Food #3: Clams

Clams are delicious, and also versatile enough to be used in a huge range of dishes. The good news is that they are also packed full of nutrients. With vitamins, minerals and lots of protein, they help provide the basis for a nutritious and healthy meal. They are also an excellent source of iron.

Canned clams can be just as nutritious as fresh clams and contain just as much iron, even if they don’t always taste as good. They are also low in fat and calories, making them suitable for people that want a nutritious and healthy weight loss diet.


Iron Rich Food #4: Spinach

Spinach is used in a wide variety of dishes and is a popular choice among many people in healthy living circles. It can be used in cooking, in salads, and can even be eaten raw. The green leaves are packed full of nutrients including vitamins, fibre and protein. It is also a very good source of iron.

Spinach is also a great source of antioxidants which help to slow the effects of ageing. It also contains anti-inflammatory compounds and has been shown to be good for the skin. Spinach is known as among the most nutritious of all foods on the planet and, if it’s good enough for Popeye, it’s good enough for you.

Iron Rich Food #5: Beef

A good steak is many peoples’ idea of the perfect meal. As well as steak, beef can also be prepared in a huge number of ways and is popular in cuisines around the world. In addition to tasting great, beef is also a good source of vitamins, minerals, protein and iron.

For the best-tasting beef that has the most nutrition, try grass-fed beef where possible. Beef fed on grass is said to hold various health benefits over other types of beef, although all beef is nutrient rich. Remember also that meat that is not overcooked retains more nutrition so serve it up medium or, even better, rare.


Iron Rich Food #6: Sardines

Sardines are among the most convenient of all fish to eat and are also very nutritious. Sardines have a high concentration of protein, vitamin D and omega 3 fatty acids which provide a wide range of health benefits. They are also low in fat and calories, making them suitable for people that are trying to lose weight. They also have a high iron content.

Sardines are often found pre-cooked in a can and canned sardines can contain just as much nutrition as fresh sardines. All it takes for a quick, easy and nutritious meal is to heat them up, making them ideal for people that are on the move and struggle to get a nutritious diet.

Iron Rich Food #7: Beans

Pretty much all beans contain Iron, which is good news as they are a popular ingredient in cuisines around the world. Beans also tend to contain high numbers of other ingredients such as vitamins, minerals, fibre and protein. They are also often ideal for quick meals when you are too busy to cook.

For beans with the highest iron content, go for white beans. Black beans also contain a lot of iron, as well as other nutrients such as fibre and protein. Black beans are also slow to break down, making them suitable for people that have difficulty maintaining healthy blood sugar levels.


Iron Rich Food #8: Nuts

Nuts make for a healthy and easy snack and can also be used in cooking. Just grab a handful to enjoy as they are or add them to dishes for texture and flavour. Nuts are also a very good source of healthy fats, fibre, protein, vitamins and minerals. They can also be a very good source of iron.

Pistachios, in particular, are a good source of iron, containing as much as 4 times more iron than some other varieties. Bear in mind, though, that although nutritious, nuts also have a high calorific value. While this makes them suitable energy snacks, it also means that they can be fattening.

Iron Rich Food #9: Spirulina

Algae might not be one of the first things that pop into mind when it comes to nutrition, but that’s exactly what spirulina is. Provided it has been cultivated in clean, uncontaminated pools, it is among the most healthy and nutritious food sources around. It is particularly high in protein content, making it a popular choice for vegetarians.

Spirulina is popular in smoothies for a nutrient-packed drink and is known for its strong flavour. It is also available as capsules for even more convenience. It makes a great dietary supplement, particularly for busy people that don’t have time to cook fresh meals.

Iron Rich Food #10: Liquorice

Not everybody is keen on liquorice, which has quite a distinctive flavour. For those that do like it, though, there’s good news as it is a great source of nutrients. It contains a wide variety of important vitamins and minerals and a high concentration of iron.

Liquorice is often used to help soothe problems with the stomach and intestines. It is thought to be able to speed up the repair of the stomach lining when needed and is also often used to treat ulcers. For those that enjoy the flavour, the benefits are just a bonus to what is a delicious treat.


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