How can I add foods high in iron to my diet?

How much iron should we get in our bodies yearly? We all need iron for growth. Iron helps reduce edema and keeps the body clean from infections.


Iron is essential for maintaining healthy arteries. Anaemia with deficiency iron is a common occurrence among 4-6 million Americans annually. This is the most widespread nutrition deficiency worldwide, which produces extreme fatigue and heavy headedness. It is very prevalent across the entire population and is especially affected by children, and women undergoing pregnancy and menstruation. Iron forms part of a protein in your blood that helps transport oxygen to every body part and to your blood. Without adequate iron the red blood cells cannot carry oxygen, leading to fatigue.

What does iron do for the body?

Metallic minerals need to be produced to develop and be strong. Iron in your body makes the protein myoglobin in your intestines to transport oxygen from the lung to all parts of the body as well as myoglobin in your muscle.

Where should iron come from ?

we should always get our iron from food unless our physician recommends otherwise. For some, a supplement may be necessary, but you shouldn't start taking one without discussing it with your physician first. How to make sure you're absorbing enough iron Wondering what helps with iron absorption? Consume foods that are rich in iron, specifically non-heme iron, with a source of vitamin C. Foods with vitamin A and beta-carotene help absorption as well. 

What food is highest in iron?

Hemel iron is commonly found in animal food. This iron form is easily absorbed by our skin. Your heme iron intake reaches 30 % of your total. Getting meat helps increase iron levels much faster than consuming other foods.

  • Red meat (Beef, liver and lamb)

  • Quinoa

  • Beans and legumes( Chickpeas, lentils and red kidney beans)

  • Nuts

  • Dried fruit (dried raisins, dates and apricots)

  • Breakfast cereals (fortified cereals)

  • Broccoli

  • Spinach

Which fruit is rich in iron?

If you follow a vegetarian or vegan diet the best fruits for iron absorption come from Pruning fruit juice, olives, and berries represent the three types containing high iron per gram. Additionally, this fruit contains antioxidants and other nutrients that support health.

Are eggs high in iron?

Low iron levels are common among blood donors and it is probably worth wondering whether eggs will provide iron in your bloodstream. Eggs provide an excellent supply of vitamin D.

How can I raise my iron levels quickly?

Choose iron rich foods that can help with iron absorption foods eat meat Dark green leafy vegetables like spinach and broccoli, Dried fruits like raisins or apricots, Iron fortified foods like bread and pasta.

Is it better to get iron from food or a iron supplement?

It seems like most people get enough dietary iron. Most people in America can get iron from their diets because the majority of iron in our diet comes from animals – and the average American has a much greater intake than his or her daily allowance. If you eat nothing but fruits, vegetables and fruits, it's best to eat a lot of leafy vegetables.

Iron intakes and status

Most people have a healthy amount of iron in their food and children, however pregnant women, pregnant girls and pre-menopausal women may be at risk of a lack of a sufficient amount.

In adults, iron consumption is 11.4–13.7 mg/day, in children and adolescents 12–17 year olds 15.1 mg/day in boys 18.3–18.8 mg.

A typical daily iron intake in children and adolescents ages 12 and 19 amounted to 17.8–15.1 mg/dl in children ages 2-11, 163 mg /dl and 19.3 to 20.5 mg daily for men and 17.0 to 19.9 mg/dl in men


Iron deficiency anemia happens when a body does not have adequate iron to produce hemoglobin. Hemoglobin is part of red blood cells that give blood red colors and allow red cells to transmit oxygen into your system. When we lose enough iron we have a lowered hemoglobin in the system and anemia can develop.

Health Risks from Excess Iron

Adults consuming iron are more vulnerable to iron-depleted dietary foods. Taking supplements that contain 50 mg of iron may reduce zinc absorption in blood [387 and88]. Adding a lot of iron to diets can cause stomach irritation, vomiting and diarrhoea [7,88]. Iron supplementation in the diet may reduce these negative impacts.


Iron deficient anaemia is the most common form of anaemia where blood is unable to produce sufficient red cells. Red blood cells provide oxygen to our bodies. Iron Deficient Anemia is a result of inadequate iron. If iron can be pumped into your liver, this will inhibit the ability to transport oxygen to your cells. In other words, iron deficient anaemia can cause tiredness and lack of breathing problems. You may cure your iron deficiency anaemia through iron supplements. An additional test for iron-deficient anaemia may also be recommended, especially when a doctor suspects that you're bleeding.


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