7 Foods That Are Rich in Iron: Eat to Prevent Anemia

One in three people on the planet is deficient in iron. This trace element is necessary for the immune system, hormone synthesis, and normal blood circulation. Iron is not produced by the body, so it is vitally important to include foods containing it in your diet. The best sources of iron are meat and seafood, but you can also find some iron in vegetables.


Mussels, oysters, crawfish, and other shellfish are extremely rich in iron as well as easily digestible protein and various vitamins. 100 grams of clams contain almost 20% of the daily value of iron. The obvious disadvantage of clams is the high cost in Ukraine.


Not everyone likes by-products, but they are superior to meat in terms of iron content. The most useful trace element is contained in the liver, brain, heart, kidneys, and stomach. One hundred grams of beef liver contains as much as 36 percent of the daily allowance of iron. By-products also contain other elements important to the body such as selenium, copper, choline, and protein.

Beef and veal

Red meat is rich in easy-to-digest heme iron. The darker the color of meat, the more iron it contains. In order to assimilate this trace element better, the meat should be baked, boiled, or steamed. One hundred grams of ground beef has 15 percent of iron in your daily allowance. Vitamin C helps iron better absorb, so it is better to eat beef with sauerkraut and other sour vegetables.


Chickpeas, peas, beans, lentils, and other legumes are valuable sources of iron for people who don’t eat meat and by-products. However, beans contain phytic acid, which interferes with iron absorption. To get the most out of these foods, soak beans in cool water overnight before cooking.


After beans, spinach is the best source of iron among vegetables. However, spinach also contains oxalic acid, which makes it almost impossible to absorb iron from the greens fresh. The benefits of spinach are evident when boiled or stewed.


Nuts are known for their rich mineral and vitamin composition, as well as their high iron content. Depending on the type of nuts they contain from 30% to 40% of the average daily allowance of iron. Cashews contain more of this valuable element.

Some fruits

Most fruits cannot boast a high protein content. But there are exceptions. Persimmon, mulberries, blueberries, and elderberries are high in iron. The record holder for iron among berries is currants. In addition to iron, they are also rich in vitamin C, which improves iron absorption.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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