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10 Iron Rich Foods to Add to Your Diet

Introduction

Iron deficiency can lead to anaemia, often leaving us feeling fatigued and low on energy. In addition to tiredness, it may cause symptoms like dizziness, lightheadedness, poor concentration, irritability, paleness of skin, shortness of breath, heart palpitations, brittle nails, and even damaged hair.

Iron is an essential mineral in our bodies, playing a key role in vital functions. It is a major component of hemoglobin (Hb) in red blood cells (RBCs), which is responsible for transporting oxygen from the lungs to various parts of the body[1].  

In muscles, iron is present in the form of myoglobin, which stores oxygen for use when needed by the body[1].

Recommended Dietary Allowance (RDA) for Iron

Top Iron-Rich Foods to Add to Your Diet

1. Spinach

spinach

2. Shellfish

oysters with lemon rice

3. Tofu

tofu

4. Poultry, Red Meat, & Fish

meat

If you are a non-vegetarian, making seafood, poultry, and red meat a regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average.

Researchers have found that iron deficiency risks are lesser in people who consume poultry, meat, and fish regularly[8]. 

I would recommend incorporating eggs in your diet to give your body the iron it needs. These versatile little powerhouses not only provide a wide range of essential nutrients but also contain a good amount of iron. Just one large egg (100g) contains approximately 1.75 mg of iron, which can cover your daily requirement.

Dr. Rajeev Singh, BAMS

5. Whole Grains

whole grains

6. Dark Chocolate

dark chocolate

Who said that iron-rich food has to be boring? Dark chocolate may satisfy our taste buds and also add to the iron content of our body.

Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves, but it should not be overdone as it has a good amount of calories as well.

7. Legumes

legume

8. Seeds

flaxseeds

9. Nuts

nuts

10. Dried fruits

apricots

Also Read: How To Increase Platelet Count Naturally

Factors Affecting the Absorption of Iron

I would suggest adding white mushrooms to your meals if you’re looking to boost your iron intake in a delicious and nutritious way. A cooked cup of white mushrooms (about 156 grams) contains approximately 2.7 mg of iron.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: 8 Most Effective Foods To Fight Thyroid!

Side Effects of Excessive Iron Intake

Iron overload disorders are a group of medical conditions that cause excessive iron accumulation in the body. Hereditary diseases like hemochromatosis are a genetic condition that makes a person’s body absorb excessive iron from food and drinks.  

The human body is unable to excrete excess iron, which leads to this iron storage in various organs of the body, like the pancreas, liver and heart, which may give rise to organ failure and damage. Damage to the pancreas can cause diabetes, while excessive iron in the body, if left untreated, can turn the colour of the skin bronze.

There are mainly two types of iron overload diseases: primary hemochromatosis (genetic mutation) and secondary hemochromatosis (results of a condition). While the former kind of iron overload disease can happen if the family carries the same, the secondary condition can result from some kind of anaemia like thalassemia, chronic liver disease or some alcohol-related liver disease.  

With early diagnosis and treatment, a person can expect a normal life. However, regular check-ups and blood tests may go on for life. The treatment depends upon the severity of the person, but if left untreated, it can increase the complications and add on to other medical situations.

I would recommend incorporating palm hearts into your meals if you’re looking to increase your iron intake. In just one cup(146g) of palm hearts, you can find approximately 4.6 mg of iron.

Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)

References

  1. Mahdi JG. What is the function of hemoglobin in the human body? [Internet]. ResearchGate; 2017 [cited 2025 Apr 7]. Available from: https://www.researchgate.net/publication/313841668_What_is_the_Function_of_Hemoglobin_in_the_Human_Body
  2. Institute of Medicine (US) Panel on Micronutrients. Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington (DC): National Academies Press (US); 2001. Chapter 9, Iron [Internet]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK222309/
  3. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am. 2016 Nov;100(6):1199-1215. doi: 10.1016/j.mcna.2016.06.004. PMID: 27745590; PMCID: PMC5104202. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
  4. Iron needs of babies and children. Paediatr Child Health. 2007 Apr;12(4):333-6. doi: 10.1093/pch/12.4.333. PMID: 19030384; PMCID: PMC2528681. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528681/
  5. Yudhistira B, Affandi D, Nusantari PN. Effect of spinach and tomato on marshmallow for iron deficiency anemia. IOP Conf Ser Earth Environ Sci. 2018;102:012007. Available from: https://www.researchgate.net/publication/322841691
  6. Miano TF. Nutritional value of Spinacia oleracea (spinach): an overview. Int J Pharm Sci Res. 2009;1(1):22-27. Available from: https://www.researchgate.net/publication/316488658_NUTRITIONAL_VALUE_OF_SPINACIA_OLERACEA_SPINACH-AN_OVERVIEW
  7. Pal M, Devrani M. Tofu: A popular food with high nutritional and health benefits. Int J Green Pharm. 2019;13(2):81-85. Available from: https://www.researchgate.net/publication/332343856_Tofu_A_Popular_Food_with_High_Nutritional_and_Health_Benefits
  8. Jackson J, Williams R, McEvoy M, MacDonald-Wicks L, Patterson A. Is higher consumption of animal flesh foods associated with better iron status among adults in developed countries? A systematic review. Nutrients. 2016 Feb 16;8(2):89. doi: 10.3390/nu8020089. PMID: 26891320; PMCID: PMC4772052. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772052/
  9. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. PMID: 21470061; PMCID: PMC4696435. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/
  10. Bouchenak M, Lamri-Senhadji M. Nutritional quality of legumes, and their role in cardiometabolic risk prevention: a review. J Med Food. 2013 Mar;16(3):185-98. doi: 10.1089/jmf.2011.0238. Available from: https://www.researchgate.net/publication/235519730_Nutritional_Quality_of_Legumes_and_Their_Role_in_Cardiometabolic_Risk_Prevention_A_Review
  11. Bai SH, Brooks P, Gama R, Nevenimo T, Hannet G, Hannet D, et al. Nutritional quality of almond, canarium, cashew and pistachio and their oil photooxidative stability. J Food Sci Technol. 2019 Feb;56(2):792-798. doi: 10.1007/s13197-018-3539-6. PMID: 30906037; PMCID: PMC6400731. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400731/
  12. Whole Grains Council. Whole grains: an important source of essential nutrients [Internet]. Boston (MA): Oldways Whole Grains Council; [date unknown] [cited 2025 Apr 7]. Available from: https://wholegrainscouncil.org/whole-grains-101/health-studies-health-benefits/whole-grains-important-source-essential-nutrients
  13. Nut Consumption and Risk of Cardiovascular Disease. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5762129/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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