Medically reviewed and approved by Nataniel Josue M.D.

What are the best Iron foods? A few years ago, I had to fight against anemia, and I know what it felt like. If you include foods listed below in your diet, you will never feel the same way I did.

Rich Iron foods are all those that provide the mineral for the development of some blood elements (such as hemoglobin) necessary for the human body.

These nutrients are responsible for transporting the oxygen that leaves the lungs to the essential parts that our body requires to function.

There is a chemical element called Oligoelement, which is responsible for the development of metabolism in our body. If we want to maintain excellent health, iron is necessary. The iron fulfills the function to contribute to the required amount of oxygen and growth of the same one.

Have you ever noticed that you feel tired and don’t know why? Do you lack oxygen and don’t suffer from allergies or any respiratory disease? Well, you may be lacking in iron.

Not having enough iron in our body compromises our health, increasing the chances of contracting diseases, especially anemia. Despite this, it has been confirmed by several studies that eating protein or vitamin-based iron helps fight anemia.

Also, if you are not one of those who consume some medicine, don’t worry; various foods are rich in iron, improving your health and free capacity.


Stay with us on this new article, and we would be telling you about various iron-rich foods. An adequate diet based on Phosphorus, Potassium, Folic Acid, Copper and Magnesium, contribute optimally and beneficially to our body, which, together with iron, improve our health level.

What are the best iron foods?



legumes, iron rich foods

They contain between 7 and 8 milligrams of iron per 100 grams. Legumes, also called beans, are foods characterized by a physical aspect like a dry seed.

Legumes provide us with a significant amount of nutrients that are indispensable for the body and its functionality. Since it is a natural food, it absorbs its minerals and positive effects on our body.

Nowadays, pollution and changes in the ecosystem seriously compromise the fields of crops. The cultivation of legumes directly favors the nitrogen needed by the soil to enrich the cultivated fields. (where these foods are planted, along with all the similar ones)

The legume provides the following benefits for our body:

  • Protein. Legumes are excellent sources for the development of proteins that we require naturally and without some chemicals. It is also known that the level of protein given by this food range from 20 to 50%.
  • Vitamins. These foods provide us with a large amount of Vitamin C, Folic Acid, Vitamin B1, Vitamin B2, and Vitamin B3. It also contains B complex and Vitamin E. These vitamins are essential for our health. 
  • Minerals. As we said before, legumes are also rich in minerals. Some are Potassium, Magnesium, Zinc, Iron, and Phosphorus. Minerals help to counteract or avoid any disease, such as anemia. Iron helps fight anemia, Magnesium helps to form bones and teeth properly, and Zinc is responsible for increasing the immune system’s functioning. 
  • It provides dietary fiber. A dietary fiber, also known as vegetable fiber, helps us to avoid digestive problems or constipation. So a higher amount of natural fiber reduces the likelihood of suffering stomach problems. Fiber also helps lower cholesterol.



iron rich foods, eggs

Eggs are one of the foods that should rarely be missing from our kitchens. They bring significant benefits to our health, especially for our bodies.

Eggs contain at least 7mg of iron per 100 grams. The egg yolk also contains about 109 mg of Potassium, about 48 mg of Sodium, and about 3.6g of Carbohydrates.

It also has about 1,090 mg of cholesterol. Too much cholesterol can cause damage to your health, heart, and bloodstream.

Eggs are one of the tastiest natural foods available. We can mix them with any other food type that contributes to obtaining better nutrients and proteins that the body absorbs.

But we must bear in mind that we must eat them in moderation, since having a considerable amount of cholesterol concentrated can be harmful to health. So we recommend having the right balance and control in diets involving eggs.



millet is an incredible iron rich food

Millet contains about 9 milligrams of iron per 100 grams. It is one of the most nutritious and natural cereals available, yet it is little known to us.

However, the properties that Millet has been beneficial to our body. Some properties it provides us are:

  • Dietary fiber and natural proteins.
  • Millet is rich in Potassium, Iron, Magnesium, and Phosphorus.
  • It has a low amount of fat.
  • Millet is quite energetic. (Despite its low-fat content)
  • It has antioxidant compounds. (Vitamin C, Vitamin E, Selenium and Zinc)

Cereals are the best natural source for health and nutrition. Foods like these bring us great benefits for the diet and care of the body. Including Millet in our food can significantly increase the number of services and energy that our body needs.

We recommend Peeled Millet, which is easy to cook; you have to add three water measures for each step of Millet until these cereals are dense, and you can turn it into kibble. (It is ideal for hamburgers)



Pistachios are an iron rich food

Pistachios are nuts that stand out to give us the right amount of iron, approximately 7mg per 100 grams. They also contain copper elements, which improves the absorption of proteins and vitamins needed by the body.

Also, we know from studies that if we combine iron with copper, it can produce an anti-anemia effect or help fight anemia entirely.

Apart from being rich in iron and food, Pistachios also contain some extra minerals in their composition, which are Magnesium, Potassium, Calcium, and Phosphorus.

It also has 10% fiber and 20% general protein.

In recommendation, consuming pistachios or the right quantity can help reduce the effects produced by anemia. But for better health care, you should consult your doctor about this food and its contraindications and health effects (especially if you are pregnant)

Brewer’s yeast

Brewer’s yeast to fight anemia

Brewer’s yeast provides between 6 and 7 milligrams of iron per 100 grams. It is a kind of fungus used for the production of wine and beer, among others. They also use it to produce bread or any bakery and pastry product, where the sugar fermented in the dough turns into carbon dioxide.

Brewer’s yeast contains iron, 19 mg of Calcium, 30 mg of Sodium, 40 mg of Magnesium, 18 g of Carbohydrates, and a surprising 601 mg of Potassium.

It’s rich in Potassium, but what was Potassium? Let’s remember that, Potassium is fundamental for the essential functions of the organism, like the regulation of the water that circulates within our organic system and the cellular processes.

Brewer’s yeast is quite useful so that we can have a better flow of our water circulation. They are also rich in Magnesium and Iron, in addition to other protein and vitamin benefits.

You can find brewer’s yeast in the bread we often eat for breakfast or dinner. We recommend eating Bread with Egg, which can help our health.



seafood to fight anemia

Seafood usually has between 1.7 and 4 milligrams of iron per 100 grams. Along with fish, they are good sources of iron for our bodies, helping the red blood cells move oxygen from the lungs to the necessary tissues.

Although seafood is rich in iron, it does not provide the same amount of iron as red meat except for clams and cockles, which have surprisingly 14 milligrams of iron per 100 grams.

Nevertheless, consuming some seafood from time to time can be beneficial if you want not to eat so much red meat, considering that seafood is healthier in that aspect.

We recommend that if you want to eat some meat food that has iron, try seafood. Unlike red meat, it does not have the same amount of fat or side effects for cholesterol and heart health. However, the amount of iron given by seafood is lower than that of red meat.



liver to fight anemia

The liver has between 7 and 8 milligrams of iron per 100 grams

It is one of the most widely consumed iron-rich foods globally, has many calories, and is high in cholesterol, Potassium, and vitamin B12.

Vitamin B12 is essential for healthy brain function, nervous system function, and blood creation as such. Eating foods containing vitamin B12, such as various types of meat or liver, will help you resist harmful effects such as tearing injuries (cuts to the skin), exercise (increased endurance and concentration), and improved pumping ability the heart.

We recommend that you consult your doctor when consuming the liver in abundance. Some people do not benefit from eating this type of food, especially if you are pregnant.



iron rich foods

Quinoa is about 13 milligrams of iron per 100 grams. It is a nutritious seed and a great source of protein and natural vitamins that we can get for our food. However, according to studies, it is estimated or classified as a kind of whole grain.

Quinoa has very high levels of minerals such as:

  • Calcium.
  • Magnesium.
  • Phosphorus.

As well as vitamins B1, B2, C, E, and Niacin.

It contains good fats rich in Omega 6, amino acids, and folic acid, helping the brain develop.

Consuming quinoa helps a lot in nutrition and feeding because it is nutritious and brings significant benefits to your health and diet.

Also, you have to know that it is 100% natural food and brings excellent positive effects if we are doing some sports or physical training and counteract various types of common diseases.

We emphasize. You should consult a doctor before starting to eat or add to your daily diet quinoa, as you may be allergic to such food (especially if you are suffering from any disease or are in any treatment for your exercise routines))




Spirulina contains almost 30 milligrams of iron per 100 grams. It is seaweed, very famous algae for being a great source of vitamins, proteins, and minerals; we recommend it for its nutritious use and significant health contribution.

Many nutritionists recommend making an orange juice with Spirulina or make juice with Spirulina.

A highly recommended drink is Spirulina green juice; you can make it with: Four oranges, an apple, some of the Spirulina seaweed leaves, and some black pepper.

You can beat all this and get a good Spirulina juice to your liking. You can also take it in tablet form as a dietary supplement.

Green leafy vegetables


Iron rich foods

Green leafy vegetables contain between 1.2 and 4 milligrams of iron per 100 grams. They are considered the most recommended and desired natural iron-rich foods for health care and the human body’s optimal functioning.

They also increase the immune system, organ care, brain function, and defenses against disease. You have to eat vegetables, mostly green leafy ones, which have edible and nutritional leaves.

Green leafy vegetables contain various types of benefits for our health. If you are doing any training or physical exercise, we recommend you eat your vegetables.

For more information on this superfood, read our article “The 22 best foods for your health according to science”.

[author] [author_image timthumb=’on’][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology – April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 – July 2018[/author_info] [/author]