The Most Iron-Rich Foods to Add to Your Diet

Your body needs vitamins and minerals to run optimally every day, so eat a varied, balanced diet rich in whole foods and nutrients.

"Some cereals can contain up to 18 milligrammes of iron per serving," says Reema Kanda, a registered dietitian nutritionist at the Hoag Orthopedic Institute in Irvine, California. At that level, you're meeting 100% or more of your daily iron needs based on age and gender.

1. Enriched cereals

3 ounces of cooked oysters contain 8 milligrammes of iron, or 44% of the daily value. Iron-rich seafood:
Clams. 100 grammes (3.5 ounces) of clams contain 29 milligrammes of iron.Sardines. Sardines contain 2.5 milligrammes of iron per 3-ounce serving.

2. Oysters and other seafood

Beans and lentils are plant-based iron sources. ODS says:
1 cup of canned white beans provides 44% of your daily iron needs.
A half-cup of boiled lentils provides 17% of your daily iron.
A half-cup of canned kidney beans has 11 percent of the daily value.

3. Beans and legumes

3 ounces of pan-fried beef liver contain 5 milligrammes of iron, or 28% of the DV. 3 ounces of braised bottom round beef provides 11% of your daily iron needs.

4. Beef liver, red meat

Iron-rich foods include chicken, turkey, and eggs. 3 ounces of roasted chicken or turkey contain 1 milligramme of iron, or 6% of the DV. An egg has 1 mg of iron.

5. Poultry and eggs

A half cup of boiled spinach contains 17 percent of the daily iron value. A cup of chopped kale provides 6% of the daily iron value. Both are plant-based ways to boost iron intake and get other vitamins and minerals.

6. Cooked spinach and kale

more stories


like this?

Click Here