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top iron rich foods

If you often feel tired, headaches and dizziness come again and again, weakness is felt all the time, then understand that there is a lack of iron in your body. Iron is a kind of mineral that strengthens the body. Iron deficiency increases the chances of developing various diseases. Iron is very important for increasing hemoglobin. Iron deficiency is caused by not eating the right food.
Iron deficiency is more in women, because they do not take care of their diet. Iron deficiency occurs in women during periods or during pregnancy. Iron makes your body strong. Iron increases the immunity of the body. If we want to avoid iron deficiency, then some things have to be included in our diet.

How much Iron is Needed

According to the Centers for Disease Control and Prevention, adult men should have an iron intake of 8 mg per day. At the same time, women up to the age of 50 who are not pregnant or breastfeeding should consume 18 mg of iron daily.
Its quantity can also change from person to person. Therefore, consume these foods only after consulting a doctor. Let us now know about the foods that increase iron.

List of Iron Rich Foods


You should include beetroot in your diet. Beetroot increases hemoglobin, its leaves also contain a lot of iron, in such a situation, eating beetroot gets rid of anemia to a great extent.


A lot of iron is found inside spinach. Iron increases your hemoglobin. Spinach contains calcium, sodium, chlorine, phosphorus, mineral salts and protein which is very important for the body.


Pomegranate is one such fruit which is liked by most of the people. Pomegranate removes iron deficiency in the blood, as well as keeps you away from anemia. If you want, you can also drink pomegranate juice.


Legumes can be beneficial for health in many ways. According to research published on the NCBI website, consumption of legumes can reduce the risk of serious diseases like heart disease, high blood pressure, stroke and type 2 diabetes to some extent. Some common types of legumes include kidney beans, cannellini beans, navy beans, fava beans, cranberry beans, black beans, pinto beans, soy beans, etc. Nutrients like fiber, protein, carbohydrates, vitamin B, iron, copper, magnesium, manganese, zinc and phosphorus are found in legumes. The beans are used to make vegetables.


Lentils are the best source of iron. Its one bowl serving contains about 6.25 mg of iron. Apart from this, lentils are also a good source of protein. Iron is found in every lentil. You can eat any lentil as per your choice.

Pumpkin Seeds

If we talk about the benefits of pumpkin seeds, then it can also be very beneficial for health. In addition to iron, pumpkin seeds are known to be a source of nutrients such as proteins, vitamins, carotenoids, polyunsaturated fatty acids, phytosterols, selenium and zinc, and antioxidant-like properties. These can help increase the good cholesterol by lowering the harmful cholesterol, which may reduce the risk of cholesterol-related heart disease. In addition, research has found that pumpkin seed oil may help protect against the risk of high blood pressure, arthritis and cancer. It is used in many ways. Many people like to bake these seeds and eat them like dry fruits.


Quinoa can be used in many ways. It can be beneficial for health in many ways. Quinoa is rich in protein, fiber, iron, many vitamins and minerals. In addition, it also has antioxidant properties. Quinoa is not only beneficial for diabetes and heart health, but the protein found in it is also believed to be important for development during adolescence and pregnancy. Quinoa can be cooked and eaten in many different ways. It can be consumed by stuffing it with tomatoes.


Guava is such a fruit that is extremely beneficial for your digestion. Guava is beneficial for women and it eliminates the lack of blood.

Dry Fruits

Dry fruits are beneficial for health, which most people like to eat. Dry fruits like dates, walnuts, almonds and raisins are rich in iron. They rapidly increase red blood cells. Peanut consumption is also beneficial to meet iron deficiency.


Broccoli is also placed in the category of iron rich food. According to research published on the website of NCBI, broccoli contains many nutrients like vitamin-E, vitamin-C, vitamin-K, iron, zinc, selenium and polyphenols. In addition, it has antioxidant properties and phytochemicals. These nutrients found in broccoli can be beneficial for health in many ways. Broccoli can be used as a vegetable, as an iron-rich addition to soups and salads.


You can also include basil leaves in your diet. Basil leaves are considered to be a panacea for reducing blood loss. Consuming these leaves regularly increases the amount of hemoglobin in the body. Basil also has antibacterial, antiviral and anti-inflammatory properties, so it also increases the immunity of the body. You can also consume basil leaves like coriander leaves and mint leaves in your daily diet.


The ‘soybean paneer’ made from soya is called tofu. It is a vegetarian protein source. It is rich in amino acids. You can eat it raw or mix it with any vegetable. Its one serving (81 g) contains about 2.5 mg of iron.

Eat Eggs

Both parts of the egg i.e. yellow and white are rich in beneficial elements like protein, fat, many types of vitamins, minerals, iron and calcium. Vitamin D, found in very few foods, is also found in eggs and is also rich in iron. Therefore, you can consume eggs every day for protein and iron. If you include eggs in breakfast, then energy remains throughout the day.

Eat Red Meat

If you eat non-veg then definitely eat red meat. Red meat is rich in iron which strengthens bones. Along with this, it also provides oxygen to the body. Apart from iron, red meat also contains vitamins A, D, zinc, iron and potassium.


Shellfish contains nutrients such as protein, several types of vitamins, amino acids, polyunsaturated fatty acids and carotenoids including copper, zinc, iron, sodium and potassium. In addition, it has antimicrobial, antiviral, antitumor, antioxidant, cardioprotective, antidiabetic and neuroprotective properties. These properties found in shellfish can jointly work to keep the body healthy.

Author: Gurlal bhullarI am Gurlal Singh, a fitness trainner and a fitness blogger. I want to use my skills, my experience, and my own journey to help others. My goal is to keep my readers fit and active through my website "". Because only if our body is fit and active then we can move forward in our life and be happy.