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Iron Rich Foods to include in your diet

Iron-Rich Foods You Should Be Eating.

Pumping up your iron levels can help you feel more energized all day long. "Iron plays a role in many bodily functions, from helping to create the hemoglobin that transports oxygen throughout the body and playing a part in creating some of your body’s hormones," says Amy Gorin, MS, RDN, of Amy Gorin Nutrition in the New York City area. Here, the best sources for getting the recommended 18 mg of iron a day for women and 8 mg for men.


It totally depends upon your age, gender, and overall health. According to Medical News Today, infants require 0.27 milligrams to 11 mg of iron, children need 7mg to 10 mg, adult males need 8mg of iron daily. On the other hand, females require:

9 to 13 years: 8 mg
14 to 18 years: 15 mg
19 to 50 years: 18 mg
51 years and older: 8 mg
During pregnancy: 27 mg


1.Egg Yolk

This breakfast staple is not only rich in protein, but in iron too. Egg yolks contain 1.89 mg of iron, which increases energy and boosts your immune system.

2. Spinach

Spinach may not give you Popeye’s bulging muscles but it will surely help you fight anemia. The best part? Spinach is high not just in iron but also in Vitamin C which plays an important role in the assimilation of iron. This is great because spinach serves as a source of iron (non-heme) which is difficult to absorb.

Estimated Iron in Spinach: 6 mg

3. Dark Chocolate

, finally a delight to find your favorite comfort food make to this list, innit? The higher the amount of cocoa solids in the chocolate, the higher the amount of iron and antioxidants in it. So we don’t mean anything less than 55% cocoa. Besides, the extra kick of copper and potassium in dark chocolate helps prevent cardiovascular ailments.

Estimated Iron in Dark Chocolate: 3.4 mg


The amount of iron you can get from cold cereals ranges, but since most can be chock-full of added sugar, you're better off sticking with whole-grain plain oats (and sweetening with fruit, nuts, or nut butter instead!). Bonus: Adding vitamin-C rich citrus, kiwi, or strawberries, which can help you absorb the iron from oats.

What Happens If I’m Not Getting Enough Iron?

Since our bodies don’t produce iron on its own, we have to get it from the foods we eat. Iron deficiency, also known as anemia, can be extremely serious. It’s usually caused by not having enough iron in your diet or by your body not being able to process and absorb iron. “Symptoms of an iron deficiency may include fatigue, shortness of breath, dizziness, headache, and pale skin. It’s also common in menstruating women, pregnant women, and can even be found in children,” Ditkoff says. Interestingly, she adds that “very few men are iron deficient and some may even be at risk for iron excess.”

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