Iron is among the most plentiful metals on earth and an essential nutrient for good health.

Iron is an essential mineral used to transport oxygen to any or all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), along with a chronic deficiency can lead to organ failure. Conversely, an excessive amount of iron leads to production of harmful toxins, and interferes with metabolism, causing harm to organs like the heart and liver. The body has the capacity to regulate uptake of iron, so overdose is rare in most cases only occurs when people take supplements.

Healthy Iron Rich Foods

Healthy Iron Rich Foods

Iron deficiency is typical, especially in premenopausal women, and it results in a condition called iron deficiency anemia. It reduces your own body’s ability to carry oxygen to any or all your organs and other tissues. This will make you feel tired and weak. Your body might have trouble regulating temperature and you’ll get sick more often because it reduces your immune system’s capability to fight infections. Eating foods high in iron might help prevent or treat this type of anemia.

Eat foods high in iron in the given list including those for vegetarians and meat and fish lovers to beat iron deficiency. Iron in animal foods such as beef, chicken, clams, mussels, oysters, pork, sardines, shrimp and turkey will also be listed.


Eating raw and fresh vegetables can help you fulfill your iron needs. Kale, broccoli, peas, Brussels sprouts, bok choy, spinach, collard greens and tomatoes. These names provide you with iron and vitamin C and they also gel well along with other iron-rich foods such as beans, tempeh and tofu.


Taking both varieties, potatoes and sweet potatoes have vitamin C and iron. They can be also eaten with other iron enriched foods like a side dish or be contained in the main recipe. You can add potatoes in bean stew, curried lentils, spinach dishes as well as other chickpea dishes.


Some people considered eggs as non vegetarian yet others consider as vegetarian. Having 2 eggs each day is enough for the daily iron need. Eggs contain heme iron that is easily absorbed by the body and eggs will even help your body to absorb the non-heme causes of iron from various vegetables and fruits. To obtain a rich content of iron, combine your eggs with spinach, beans, sprouts and tomatoes.

Foods High in Iron

Foods High in Iron


The high iron foods list for vegetarians would be the most preferred, fruits. There are many fruits that have an amazing source of iron and vitamin C. You can oranges, strawberry, pomegranate, mulberries, Lychee, black currants, etc. These fruits will also be good for toddlers.


Beans can probably be considered a good option from for vegetarians. Daily use of almost 1 cup of beans may be the solution to most of your iron deficiency problems. Soybean products for example tofu and tempeh are also rich in iron. To ensure your body absorbs this iron , you are able to combine beans with a tomato salad, vegetarian chili along with a tomato soup.