12 Healthy Foods That Are High in Iron

Fruit smoothies are tasty and nutritious. These delicious drinks are full with vitamins, minerals, and antioxidants to promote energy and health. These 10 delicious fruit smoothies are easy to make.


1. Leafy greens

Not only is spinach Popeye's favourite food, but it's also very high in iron. Spinach is a great way to get extra iron, whether you eat it raw in salads or cooked in other recipes.

2. Beans and lentils

Beans and peas that are high in iron are called lentils. They are used in a lot of different types of food and can be added to salads, soups, stews, and side meals.

3. Tofu

This protein source made from soy can be used in many different ways and also has a lot of iron in it. Tofu can be grilled, stir-fried, or used in place of meat in many recipes.

4. Quinoa

Quinoa is a great source of iron and is known as a full protein. This meal can be a salad base, a side dish, or something you eat instead of rice or pasta.

5. Kidney Beans

Both kidney beans and other types of beans are high in iron content. These can be included into a variety of dishes, including salads, soups, chilli, and even veggie burgers.

6. Chickpeas

Chickpeas are another bean that are high in iron and also a good source of protein and fibre. You can roast them and eat them as a snack, make hummus out of them, or put them in soups and stews.

7. Soybeans

Soybeans are a great way to get iron, whether you eat them raw or made into tofu or tempeh. They also have a lot of other good things for you, like protein and iron.

8. Pumpkin Seeds

Not only do these tiny seeds taste great, they are also full of iron. People eat them as a snack on their own, sprinkle them on salads, or add them to cookies and baked goods.

9. Seeds of Sesame

You can easily add sesame seeds to your food, and they are high in iron. You can put them on soups, stir-fries, or baked goods instead of salt.

10. Chocolate Dark

You read that right! Dark chocolate has vitamins and iron in it. Choose types that have a lot of cocoa in them for the most health benefits.

11. Oats

Not only are oats good for your heart, they also have iron in them. For a healthy start to the day, eat a bowl of oatmeal with nuts and veggies on top.

12. Beef

Lean beef is a great way for non-vegetarians to get heme iron, which is easier for the body to absorb than non-heme iron found in plant-based foods. When you eat meat, choose lean cuts and don't eat too much of them.

Also see

10 Healthy Fruit Smoothies - You Must Try

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