What are the Iron-Rich Foods that Should be in Your Diet?

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Besides being rich in iron, watermelon gives us vitamins and minerals and is very suitable for those who want to lose weight, since it helps us to purify liquids. Foods rich in iron should be a constant in our diet to keep us healthy and with a good functioning of our body. Iron is very important because it is one of the main components of hemoglobin, it is necessary for the correct oxygenation of the body; it is an essential part of various enzymes and proteins. This mineral is also essential for the immune system to perform its functions and is a great ally in the detoxification of drugs.

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Clams are one of the iron-rich foods that you should constantly include in your diet. Just eight small clams are enough to receive 24 milligrams of iron, an amount that exceeds the minimum recommended daily intake. We must remember that women who do not yet enter menopause should consume at least 18 milligrams of iron per day, menopausal men and women only need 8 milligrams of iron per day.


In addition to being very rich and versatile, strawberries are one of the foods rich in iron, but also in vitamin C, which helps the body to absorb iron better. Remember that you can consume this fruit as a dessert, in the form of liquefied or raw with yogurt.


Another of the iron-rich foods is oysters, which provide just 117 calories and 10.5 milligrams of iron in 85 grams of oysters. This delicious food is also rich in vitamin B12 and is quite cheap to acquire.


In addition to rich, apricot apricots are one of the foods rich in iron and other nutrients vital to the body. Apricot, or apricot, is a delicious fruit that provides greater amounts of iron in the form of dried apricots than raw. A cup of apricot apricots provides 35% of the recommended minimum daily iron. Another advantage of apricot apricots is that they have less sugar than raw apricots.


Half a cup of beans contributes at least 10% of the recommended minimum iron daily, which makes them one of the best foods rich in iron.

“They are also one of the most economical foods, provide energy and reduce the risk of heart attacks”.

Of all the options, black beans are the ones that have the highest iron intake, since one cup contributes 25% of the minimum iron needed daily.

Dried Peaches

Among the foods rich in iron that we can find, are all varieties of nuts. In the case of dried peaches we found a contribution of 9% of the recommended iron daily in a cup. These fruits can be the perfect companion for a salad or part of a complete breakfast. They are also ideal for those who seek to maintain or lose weight, as they have few calories and sugar.


These delicious foods rich in iron are ideal to accompany desserts, breakfast, salads, juices, etc. In addition to containing this vital mineral, they provide vitamin C, which facilitates the absorption of iron, making it reach the body more quickly.

Whole Grains

Quinoa, wheat and barley are examples of iron-rich foods, in addition to other benefits. It is recommended that these whole grains be prepared with vegetables rich in vitamin C, such as potato or tomato. This facilitates the absorption of iron in the body.


Vegetarians know that watermelon is one of the foods rich in iron that provides the same amount of this mineral as meat. In addition, it has large amounts of vitamin A, C, beta carotenes, zinc and potassium, among others. If you are looking to lose weight, it is also an appropriate option, since it facilitates weight loss, while providing the necessary energy to exercise.


Nuts such as pine nuts, hazelnuts, macadamias, almonds and Brazil nuts are iron-rich foods that provide about 10% of the iron needed daily. These fruits can be consumed in many different ways, but it is recommended to choose those that are free of preservatives or flour. The ideal options in salads, such as salted snacks or enchiladas, etc.


The dates are foods rich in iron that contribute 0.90 milligrams of iron per 100 grams of fruit. They are also a good source of vitamin B5, which helps transform fats and carbohydrates into energy, helps fight anemia, stress and nervousness.


The lentils are delicious and nutritious and with just a quarter of a cup you get 4 mg of iron, 115 calories and 16 grams of protein. In addition to being one of the foods rich in iron, it contains magnesium, vitamin B6 and essential amino acids.


Meat helps increase and improves hemoglobin levels since it is one of the foods rich in iron. Lamb, pork, veal and ham are the best options. In addition to iron, the meat provides vitamin B, vitamin B6, vitamin C and vitamin D. Each type and cut of meat provides a different amount of iron, ranging from 1.8 mg to 3 mg.

The Importance of Consuming Iron-Rich Foods Daily

It is vital to consume foods rich in iron in a constant manner and in quantities adequate to our weight. In addition, it is important to combine them with foods that provide vitamin C, in this way we facilitate their absorption. With this we will make sure to have good quality blood and in good quantity. Something vital if we want to stay healthy for a long time.


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