These are foods rich in iron , a source of real pleasure in addition, which can reverse anemia among other conditions due to iron deficiency . Find out what is recommended to eat to provide iron to the body and achieve optimal health.

The foods with iron that our diet needs are very important to treat different conditions and deficiencies, such as anemia, the risks of suffering from fatigue, strengthen the immune system and improve the respiratory tract.

On the properties of iron

Iron is a mineral that is present in every cell of the human body, in addition to being in almost all the foods in our diet; It is essential as it makes up blood cells, which is why the hemoglobin proteins it produces are so important.

Different types of iron in food

Food has two types of iron: heme iron and non-heme iron.  The heme iron is found in meat, fish and poultry, and is the form of iron that is more readily absorbed in the stomach and is collected in the body after eating. 

The non – heme iron found in plant foods and meat also sometimes.  Foods with non-heme iron are still good to eat, but the iron in these foods is not fully absorbed like heme iron. By eating you can absorb up to 30 percent of heme iron, which is only found in animal tissues (meat, poultry, and fish). Instead, you can absorb 10.2 percent of non-heme iron, which is found in plant-based foods. 

Eating meat in general will increase your iron levels much more.  When you eat heme iron with other non-heme iron sources, the absorption of the iron is more complete. Foods rich in vitamin C, such as tomatoes, citrus fruits, and red, yellow, and orange peppers can also help with the absorption of non-heme iron. 

The foods rich in iron that you can not miss

Iron is very present in almost all the foods in our diet, although ironically, it is the mineral with the greatest deficit in the diet of the world population, however there are privileged foods with large amounts of iron, which are highly recommended to be included in our diet because their role in our health is linked to the oxygenation of our blood.

Below you can see a detailed list of the best foods with iron that should be in your diet if you want to improve your lifestyle.


Another of the foods with iron on this list are nuts, which are rich in natural fats and good for the immune system and to strengthen the brain and memory.

  • Pistachios (7.3 mg)
  • Almonds (3.72 mg)
  • Grapes (1.9 mg)
  • Walnuts (2.9mg)


Legumes should always be present in our diet, since these are foods with enough vitamins in addition to having this mineral present. Among the legumes with the most iron are:

  • Beans (7 mg)
  • Lentils (7.54 mg)
  • Chickpeas (4.31 mg)


The fruits of the sea also enter this important list of foods with calcium and iron. Among the mollusks with more iron are:

  • Cockle or common shells (24mg)
  • Zamburiñas (14 mg)
  • Ostras (7 mg)


Chicken eggs

Probably the most popular of the foods that contain iron , it is very versatile and is present in all cuisines. An egg has approximately 13.8 mg of iron. The consumption of organic eggs or farm animals is recommended, which are free of hormones and antibiotics.


Cereals are another of the iron-rich foods most present in our diet, they are also versatile and highly nutritious. Among the cereals with more iron are:

  • Mijo (9 mg)
  • Avena (5.8 mg)
  • Centeno (5,1 mg)
  • Spelled (4.2 mg)


Meat and fish

Among the foods rich in this mineral, meat and fish cannot be absent. In this food high in iron we can find the following outstanding foods:

  • Almeja (14 mg)
  • Beef liver (8 mg)
  • Beef (2 mg)
  • Sardinas (3.2 mg)
  • Tuna (1.3 mg)

The spices

The spices that are used in different cuisines to season meals are one of the most important foods with iron. Unfortunately the amounts of spices we consume is minimal. Among the spices with the most iron:

  • Thyme (123.6 mg)
  • Comino (66,35 mg)
  • Eneldo (48, 8 mg)
  • Dried oregano (44 mg)
  • Cinnamon powder (38.1 mg)
  • Curry (29,5 mg)
  • Romero (28,9 mg)
  • Black pepper (28.9 mg)
  • Paprika powder (paprika) (23.6 mg)
  • White pepper (14.3 mg)


Important note: The measurements expressed in milligrams are for every 100 grams of product.

Other related searches:

  • Iron rich foods
  • Iron rich diet
  • Iron properties

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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