Foods high in Iron (Fe) !

Foods high in Iron (Fe): Detailed list

When you consume foods that are rich in iron, it is absorbed by your body, mainly through the upper part of your small intestine.

Iron foods should be a major pillar of your diet. There are two forms of dietary iron: hemic and non-hemic. Heal iron is derived from haemoglobin. It is found in animal source foods containing natural haemoglobin, such as red meat, fish and poultry (meat, poultry and seafood contain both types of iron). Your body absorbs more iron from sources of hematite iron. Most non-haem iron foods come from plant sources.

Iron deficiency anaemia, the most common form of anaemia, is the reduction in the number of red blood cells, which is caused by iron deficiency in the body.

Without sufficient iron, your body can not produce enough haemoglobin, a substance in red blood cells that makes it possible to transport oxygen to the body tissues. As a result, the person feels weak, tired and irritable without any obvious cause.

 Foods high in Iron

Iron Food: List

You can reduce the risk of iron deficiency anemia by choosing foods with iron. See which the top ones to consume are:

  • Red meat, pork and poultry
  • Seafood
  • Pulses (especially beans)
  • Dark green leafy vegetables such as spinach
  • Dried fruits such as raisins and apricots
  • Enriched with iron cereals, breads and pasta
  • Peas


Your body absorbs more iron from meat than it does from other sources. If you choose not to eat meat, you may need to increase the iron intake of herbal foods rich in iron,for your body to ultimately absorb the same amount of iron you would get from the meat.

Foods high in Iron

Select foods that contain vitamin C to boost iron absorption.

You can improve the absorption of iron from your body,by drinking citrus juice, or consuming other high-vitamin C foods at the same time as you consume iron foods. Vitamin C in citrus juices, like orange juice, helps your body better absorb dietary iron.

Vitamin C is also found in the following:

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