Foods That Are High in Iron

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Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells (1Trusted Source).

It’s an essential nutrient, meaning you must get it from food. The Daily Value (DV) is 18 mg.

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

A deficiency can occur if your intake is too low to replace the amount you lose every day (2Trusted Source).

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Luckily, there are plenty of good food choices to help you meet your daily
iron needs.

Here are 12 healthy foods that are high in iron.

  1. Shellfish (3 mg/100g)
  2. Spinach (2.7mg/100g)
  3. Liver and other organ meats (6.5 mg /100g)
  4. Legumes (6.6mg/198g)
  5. Red meat (2.7 mg/100g)
  6. Pumpkin seeds (2.5mg/28g)
  7. Turkey (1.4mg/100g)
  8. Broccoli (1mg/150g)
  9. Tofu (3.4mg/126g)
  10. Dark chocolate (3.4mg/28g)
  11. Fish (1.4mg/85g)