Iron is essential for the formation of hemoglobin, which carries oxygen in the blood. Iron-deficiency anemia, the most common type of anemia, affects more than 25 percent of women and 10 percent of men worldwide. Iron deficiency can cause a variety of health problems — including fatigue, shortness of breath, rapid heartbeat and poor immune system function — but it’s easily treatable with dietary changes and iron supplements.
The following foods are high in iron:
● Beef liver (3 ounces) – 20 mg
● Lamb liver (3 ounces) – 15 mg
● Beef kidney (3 ounces) – 11 mg
● Lamb kidney (3 ounces) – 9 mg
● Beef tongue (3 ounces) – 8 mg
● Chicken liver (2 ounces) – 5 mg.
Fruits and vegetables high in iron are great for pregnant women, new moms, vegetarians and vegans.
If you’re a vegetarian or vegan, or if you’re pregnant or breastfeeding, you may need to boost your iron intake to avoid anemia. You may also want to increase your intake of iron-rich foods if you’re feeling tired and lethargic.
In this article, we’ll look at some of the best fruits and vegetables high in iron.
Vegetables high in iron include:
Watercress (1 cup raw)
Spinach (1 cup raw)
Swiss chard (1 cup raw)
Beet greens (1 cup raw)
Collard greens (1 cup raw)
Kale (1 cup raw)
Broccoli raab (1 cup raw)
Here are some of the fruits and vegetables high in iron:
Spinach
Broccoli
Beets
Carrots
Kidney beans
Corn
Lentils
Dried fruit, like prunes and apricots (but avoid giving your baby uncooked dried fruit because it can cause choking).
You can also give your baby fortified cereals or breads, which have added iron. You can find these in the baby food aisle at most grocery stores.
Iron is a mineral that is important to the body’s formation of red blood cells. Iron deficiency anemia can cause fatigue, irritability, headaches and other symptoms. To help prevent iron deficiency anemia in your baby, include iron-rich foods in his diet.
Apricots
Bananas
Broccoli
Kiwi fruit
Peaches
Pumpkin seeds
Spinach
Fruits and vegetables high in iron include:
Beet greens: 1 cup cooked
Dark leafy greens, such as kale, collard and turnip greens: 1 cup cooked
Dried apricots: 4 halves
Blackstrap molasses: 2 tablespoons
Baked beans: 1/2 cup
Beans (pinto, kidney, black): 1/2 cup cooked
Banana: 1 small
Vegetables high in iron include:
Spinach: 1/2 cup cooked or 2 cups raw
Collard greens: 1/2 cup cooked or 2 cups raw
Fruits and vegetables high in iron:
• Citrus fruits
• Dried fruit, such as raisins and apricots
• Dark green leafy vegetables, such as spinach, kale and collards
• Beans and lentils (as well as other legumes)
• Nuts and seeds (cashews, pistachios, pumpkin seeds)
• Beef liver (a great source of iron for those who eat meat)
Fruits and vegetables high in iron for baby
Iron is an essential nutrient for babies. It helps their growing bodies produce red blood cells and build muscle. Babies under 12 months old need 11 mg of iron a day. They can get this amount by eating iron-fortified cereals and grains, meat, seafood, or beans (1).
Vegetables high in iron content
Vegetables can be difficult for babies to digest, so go easy on the amounts at first until your baby’s digestive system matures. By around 6 months of age, most babies can tolerate veggies just fine. Here are some vegetables that are high in iron:
Spinach (1 cup cooked) – 5.3 mg
Kale (1 cup cooked) – 4.6 mg
Swiss chard (1 cup cooked) – 3 mg
Collards (1 cup cooked) – 2.9 mg
Fruits and vegetables high in iron include:
Beets (cooked) — 1 cup: 6.2 milligrams (mg)
Blackberries — 1 cup: 5.3 mg
Blueberries — 1 cup: 4.7 mg
Broccoli — 1 cup, chopped: 3.5 mg
Brussels sprouts — 1 cup, cooked: 2.8 mg
Cabbage — 1/2 cup, shredded raw: 2.6 mg
Carrots — 1 medium raw: 2.3 mg
Cauliflower — 1 cup, cooked: 2.1 mg
Dried apricots — 10 halves: 2 mg
Raspberries — 1 cup: 2.4 mg
Collard greens (cooked) — 1/2 cup cooked: 2.1 mg
The iron in all of these foods is non-heme, meaning that it is not as easily absorbed by the body as heme iron (found in animal products).
Fruits and Vegetables High in Iron:
Beets
Dried apricots
Blackberries
Blueberries
Chia seeds
Prunes
Spinach
Swiss chard
The following fruits and vegetables are rich in iron:
Beef liver – One ounce of beef liver has 2.4 milligrams of iron.
Spinach – One cup of raw spinach contains 2.6 milligrams of iron.
Chicken breast – One 3-oz serving of chicken breast contains 1.2 milligrams of iron.
Lean beef – Three ounces of lean beef (like top round) contains 1.8 milligrams of iron.
Pumpkin seeds – One ounce of pumpkin seeds contains 5.3 milligrams of iron.
Dried apricots – One cup of dried apricots contains 5 milligrams of iron.
Iron is a mineral that your body needs to make hemoglobin, which carries oxygen in the blood. Hemoglobin also gives red blood cells their color.
If you don’t get enough iron in your diet, you may become tired and weak. You also may not be able to concentrate or think clearly.
Iron comes from two sources: heme iron, found primarily in meat, poultry and fish, and nonheme iron, found in plant foods such as spinach and beans. Your body absorbs heme iron more easily than it does nonheme iron.