{"id":2816,"date":"2022-02-28T05:59:00","date_gmt":"2022-02-28T00:29:00","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=2816"},"modified":"2026-03-02T04:51:22","modified_gmt":"2026-03-02T04:51:22","slug":"iron-rich-foods-to-add-to-your-diet","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/iron-rich-foods-to-add-to-your-diet\/","title":{"rendered":"10 Iron Rich Foods to Add to Your Diet"},"content":{"rendered":"\n\n<\/head>

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Table of Contents<\/p>\nToggle<\/span>

Introduction<\/a><\/li>
Recommended Dietary Allowance (RDA) for Iron<\/a><\/li>
Top Iron-Rich Foods to Add to Your Diet<\/a><\/li>
Factors Affecting the Absorption of Iron<\/a><\/li>
Side Effects of Excessive Iron Intake<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\n
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.<\/p>\n\n\n\n
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]<\/sup><\/a>.^{\u00a0\u00a0<\/sup><\/p>\n\n\n\n}}
In muscles, iron is present in the form of myoglobin, which stores oxygen for use when needed by the body ^{[1]<\/sup><\/a>.<\/p>\n\n\n\n}
<\/span>Recommended Dietary Allowance (RDA) for Iron<\/strong><\/span><\/h2>\n\n\n\n\n
Men and post-menopausal women \u2013 8mg\/day ^{[2]<\/sup><\/a><\/li>\n\n\n\n}
Premenopausal women \u2013 18mg\/day ^{[2]<\/sup><\/a><\/li>\n\n\n\n}
Pregnant women \u2013 27mg\/day ^{[3]<\/sup><\/a><\/li>\n\n\n\n}
Lactating women \u2013 9 mg\/day ^{[3]<\/sup><\/a><\/li>\n\n\n\n}
Infants and children ^{[4]<\/sup><\/a>:\n}
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1. 7 to 12 months is 11 mg\/day<\/li>\n\n\n\n
1 to 3 years is 7 mg\/day<\/li>\n\n\n\n
4 to 8 years is 10 mg\/day<\/li>\n\n\n\n
9 to 13 years is 8 mg\/day<\/li>\n\n\n\n
14 to 18 years is 11mg\/day for boys and 15 mg\/day for girls<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n
<\/span>Top Iron-Rich Foods to Add to Your Diet<\/strong><\/span><\/h2>\n\n\n\n1. Spinach<\/strong><\/h3>\n\n\n\n
$\"spinach\"$ <\/figure><\/div>\n\n\n
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Spinach is a very good source of iron for vegetarians. 100 grams of spinach contains 2.7 mg of iron. It also contains 28 mg of vitamin C. Vitamin C also helps iron to be absorbed better in our body. <\/li>\n\n\n\n
Cooking spinach with tomatoes also helps in the better absorption of the iron present in spinach by our body^{[5]<\/sup><\/a>.<\/li>\n\n\n\n}
Apart from iron and vitamin C, spinach also contains vitamin A, K and minerals like magnesium and manganese. It is good for our eyes and bones and is also used to regulate blood pressure in patients with hypertension. <\/li>\n\n\n\n
It also reduces the risk of cancer and relieves constipation ^{[6]<\/sup><\/a>.<\/li>\n<\/ul>\n\n\n\n}
2. Shellfish<\/strong><\/h3>\n\n\n\n
$\"oysters$ <\/figure><\/div>\n\n\n
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Different varieties of shellfish are rich sources of iron. 100 grams of clams contain 13.98 mg of iron, while an oyster contains 5.1 mg of iron.<\/li>\n\n\n\n
Shellfish are low in calories and rich in proteins, good fats, vitamins, and minerals. Shellfish are good for our heart and brain and for weight loss. They are also helpful in building immunity.<\/li>\n\n\n\n
Blue mussels, shrimp, and lobster are also good sources of iron.<\/li>\n<\/ul>
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