What Food is Highest in Iron?

foods rich in iron

Ever since the outbreak of COVID-19 started across the world, it has become necessary for everyone to keep immunity strong. A healthy, balanced diet helps to stay healthy and keep the risk of diseases at bay. And Iron is one of the most important nutrients, without which the human body cannot survive. So what food is highest in iron? Is it meat or vegetables? Can vegetarian food get rid of iron deficiency? We are going to answer all these questions today by telling you the top 10 foods rich in iron.

Importance of Iron

Some nutrients are said to be very important for strong immunity such as vitamin D, vitamin C, and iron. Iron is one such nutrient, whose deficiency can greatly spoil your health? The main function of iron is to increase hemoglobin in the body. It is this hemoglobin that carries the oxygen we breathe to all parts of the body. Now you know how important oxygen is for life. Therefore iron is also a very important mineral for our health. 

Due to a lack of iron, the body becomes a victim of anemia. If there is a lack of iron in the body, you can consume some foods rich in iron. In this article, we will talk about some foods that are rich in Iron. 

What food is highest in Iron? The top 10

what food is highest in iron

Here are the top 10 best foods that are high in iron content. Even a vegan or a vegetarian can easily manage their body iron levels by consuming these foods regularly.


Beetroot is one of the best sources of Iron. The Iron obtained from beetroot helps in the formation of hemoglobin in the blood and also effectively activates the red blood cells. Apart from beetroot, beet leaves also contain a lot of iron. Beetroot is an elixir for people who are anemic. You can consume beetroot as a vegetable in your daily diet or as a salad to improve the formation of blood in the body. 


Spinach is also food rich in iron. If you have a deficiency of hemoglobin, include spinach in your diet to fulfill the deficiency. Spinach is also found to be rich in elements like calcium, sodium, chlorine, phosphorus, mineral salts, and proteins.


Soy and soy-based foods, such as tofu, are rich sources of iron. There is about 15.7 mg of iron in 100 grams of raw soybeans. You can consume soya in your diet as a vegetable or as a snack. Tofu can be used instead of cheese, which tastes like cottage cheese. Soybean is a food that is also rich in protein, and minerals like magnesium, calcium, and phosphorus.


Pomegranate is also very effective to remove iron deficiency in the blood and gets rid of diseases like anemia. Apart from this, drinking pomegranate juice daily helps in the good circulation of blood in the body. Pomegranate is also very good in fiber, which helps in removing the problem of constipation and also reduces weight. 


Almonds are one of the most commonly consumed nuts in the world. One ounce of almonds contains 1 mg of iron, which makes up about 6-9 percent of the body’s daily requirement. Almonds are a rich source of nutrients like magnesium, potassium, and phosphorus. It can be consumed soaked, in sweets, shakes, and by adding in different recipes, etc.


Both parts of the egg i.e. yellow and white are rich in useful elements like protein, fat, many types of vitamins, minerals, iron, and calcium. Vitamin D, found in very few foods, is also found in eggs and egg is a food rich in iron. Therefore, consuming eggs every day can fulfill your deficiency of protein and iron. Include eggs in your breakfast to remain energetic throughout the day.

Red meat

Iron not only strengthens bones but is also an important element for the supply of oxygen in the body. If you are a non-vegetarian, you can also consume red meat to meet the iron deficiency. Red meat is rich in vitamins A and D, zinc, iron, and potassium, which are effective in maintaining memory and increasing immunity.


One raw potato provides 3.2 mg of iron, which can meet 18 percent of the daily requirement of iron by the body. Cooking a potato with the peel not only enhances the taste but also enhances the nutritional value of the potato. Along with the peel, potatoes are also a rich source of fiber, vitamin C, B6, and potassium. Therefore, you can also include potatoes in your diet for iron.


The more ripe the guava is, the more nutritious and richer it is in iron. By eating ripe guava, you can overcome the deficiency of hemoglobin in the body. Eating guava is even more beneficial for women. Apart from guava, eating mangoes makes more quantity of blood in our body which is beneficial in anemia. Guava also contains a good amount of fiber, so its consumption is also very beneficial for constipation patients. Vitamin C present in guava helps in increasing immunity.

Nuts and dry fruits

Dried fruits like dates, walnuts, almonds, and raisins should be used a lot. It contains a sufficient amount of iron and it rapidly increases red blood cells. Consuming peanuts is also helpful to remove the iron deficiency. Apart from this, keeping raisins soaked in water at night and eating them in the morning on an empty stomach, and drinking its water also removes iron deficiency. Iron can also be obtained by eating some seeds like pumpkin seeds, watermelon seeds, cantaloupe seeds, sunflower seeds, etc. You must include some nuts, seeds, and dry fruits in your diet every day.

Cereals and Pulses

Iron deficiency is also removed by consuming cereals because cereals are rich in iron. Things made of wheat and semolina are beneficial in diet and should be consumed to increase the level of hemoglobin. You can also consume some pulses such as gram, beans, chickpeas, etc. as they are also some of the foods rich in iron.


You can also add basil leaves to your daily diet. Basil leaves are considered to be the best remedy for reducing blood loss. By consuming basil leaves regularly you can easily increase the level of hemoglobin in your body. Basil is known to have antibacterial, antiviral, and anti-inflammatory properties. It is very useful to increase the immunity of the body. Basil leaves can be consumed like coriander leaves and mint leaves in your daily diet.

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