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What Food Has Iron? You Might Be Surprised!



To stay healthy, you need to ensure that you get enough iron in your diet. If you’re not getting enough, your body won’t produce haemoglobin, which gives your blood the ability to carry oxygen to all tissues and organs. Many people are surprised to learn just how many different types of food contain this vital mineral! Here are some examples.


1. Lean beef, cooked (3.8 mg per 3-ounce serving) 2. Lamb, cooked (2.9 mg per 3-ounce serving) 3. Pork tenderloin, cooked (2.5 mg per 3-ounce serving) 4. Turkey breast, oven-roasted (1 mg per 4-ounce serving) 5. Venison, cooked (4 mg per 3-ounce serving) 6. Pork chop, pan-fried (1 mg per 4-ounce serving) 7. Salmon, baked or grilled with the skin on (0mg per 3-ounce serving)* * *Higher in iron if eaten with the skin on


Iron-rich foods like shellfish, fish, and poultry can help prevent anaemia or iron deficiency. Shellfish are a great source of iron because they contain haemoglobin, the molecule in red blood cells that carries oxygen throughout the body. Poultry also includes a good amount of iron as well as vitamin B12. For people who need to supplement their diet with more iron or are vegetarians, soybeans are a good option because they contain lots of protein and iron.


Iron is a mineral that helps keep your red blood cells healthy. They are essential for carrying oxygen to all body parts, so having enough iron is very important for your physical health. Unfortunately, it is common for people not to get enough iron because their diet needs to include more foods that contain this mineral. Beans provide a surprising amount of iron, with only about 1/4 cup serving to have 8% of the daily recommended value.


Some health benefits of eating lentils are their fibre content which helps prevent heart disease and cholesterol problems. They also contain folate, which is suitable for pregnant women because it helps reduce the risk of congenital disabilities when consumed early in pregnancy.


High in protein and iron, tofu is a typical vegetarian substitute for meat. It’s inexpensive, easy to find, and a great addition to many dishes. Tofu can be pan-fried, baked or added to soups, curries or pasta sauces. And it soaks up flavour like nobody’s business.

Dark leafy greens

Iron is a mineral your body needs to produce enough red blood cells to carry oxygen. Without it, you could become severely anaemic. Dark leafy greens are one of the best sources of iron because they contain both soluble and non-soluble forms. Non-soluble iron tends to be better for you because your body more easily absorbs it than soluble iron. Another great source of iron is shellfish, which also contains both soluble and non-soluble types.


Iron is a mineral that helps keep your blood healthy by carrying oxygen to your cells. It also helps make red blood cells and helps with the production of DNA. 

A few foods have iron in them, but they’re only sometimes obvious.


The best sources of iron are animal and plant foods rich in haemoglobin, the protein in red blood cells that carries oxygen to all body parts. Some good sources of iron include dark leafy green vegetables, such as spinach and kale; beans, peas, lentils and soybeans; dried fruit, such as raisins and apricots; nuts; whole grains like quinoa or brown rice.

Pumpkin seeds

Iron is essential for many processes in the body, including oxygen transportation, energy production, and cell growth. Luckily, iron is an essential nutrient found in many foods. There are two types of iron- heme and non-heme. Heme iron can be easily absorbed by the body, while non-heme iron is not as easily absorbed. Pumpkin seeds are a great source of both heme and non-heme iron! They contain a whopping 8 milligrams per ounce or two tablespoons. Other sources of heme iron include organ meats such as liver and heart, red meat, poultry eggs and milk (especially fortified). Non-heme sources of iron include green leafy vegetables such as spinach, beans, and other legumes like lentils and chickpeas.

Fortified cereals

Choosing a healthy breakfast cereal can be a tough choice. The variety of grains on the market is staggering, and finding one fortified with iron can seem daunting. Luckily, there are several types of cereal out there that contain some form of iron or other nutrients that will give you the energy you need to start your day off right. Below are just some of the options available to you when it comes to choosing an iron-fortified breakfast cereal.

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