Foods rich in iron content to eat

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Foods rich in iron content are very essential for humans.


Iron content food should be consumed regularly to maintain your body health in good condition. And there are two types of iron in food are available, they are heme and non-heme iron.

Consuming heme iron foods is very healthy while comparing with non-heme iron foods.

Heme iron is found in meat, fish and poultry. It is the form of iron that is most eagerly absorbed by your body. Your body will absorb up to 30 to 50 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron.


Non-heme iron is found in plant-based foods such as fruits, vegetables and nuts. Foods with non-heme iron are still an important part of a nutritious, well-balanced diet, but the iron contained in these foods won’t be absorbed as completely. Your body will absorb between 10 to 20 percent of the non-heme iron that you consume.

When you eat heme iron with foods higher in non-heme iron, the iron will be more completely absorbed by your body.

And most importantly some pupil won’t like to consume non-heme iron foods like meat and fish instead you can consume Foods rich high in vitamin C like tomatoes, citrus fruits and red, yellow and orange peppers can also help with the same absorption of non-heme iron.


Some of the non-heme foods rich in iron content are stated below and you can consume daily as per your wish and desire

The fresh raw fruits that contains iron are

  • Strawberries
  • Watermelon
  • Raisins
  • Dates
  • Prunes
  • Prune juice
  • Dried peaches

The fresh raw Vegetables that contains iron are

  • Spinach
  • Sweet potatoes
  • Peas
  • Broccoli
  • String beans
  • Beet greens

The Recommended Daily Allowance (RDA) for iron is 8.7mg/day for men and postmenopausal women. For younger women it is 14.8mg per day, with an additional requirement recommended during pregnancy.

So women have to consume more foods rich in iron than men are proved.



All types of beans are very rich in iron and in that soybean is the first food rich in iron content.

A soybean is the first super food that packs protein, unsaturated fat fiber, and minerals such as iron. A single cup of grown-up, boiled soybeans contains nearly half the recommended amount of iron your body needs daily. Another great thing about soybeans is their flexibility. Flavor these nutritional powerhouses to your liking, or add them to soups for a healthy and delicious meal.



Spinach will boast a long list of vitamins and nutrients consistently ranks at the top of the “super food” lists. Among other numerous nutrients, cooked spinach is an excellent source of iron. And since this leafy green is also loaded with vitamin C, your body will have no trouble absorbing all that iron. Spinach can be eaten raw, but cooking it first will provide greater amounts of iron, among other benefits.

Sesame seeds:


Sesame is frequently linked with hummus can provide the body with a tremendous amount of iron. If you are already eating plenty of iron-rich fruits and vegetables, sesame can be an excellent addition that will help you reach your daily iron needs. Many people eat sesame as is, but you can also use it to add some flavor to your favorite vegetables or to dress up a salad.

At the same time you have to know the seriousness of iron deficiency which may cause many health problems to humans.


The major problem caused due to iron deficiency is anemia. Stage of fast growth such as adolescence, heavy bleeding, busy lifestyles and lack of iron in your diet will result in your body drawing on its iron reserve.


Initially there are no symptoms, but as your iron supply decrease, simultaneously your body’s ability to produce healthy red blood cells will also be reduced. The result is low numbers of red blood cells circulating the blood is known as iron-deficiency anaemia.

Symptoms of anaemia include weakness, fatigue, pale complexion, breathlessness, palpitations and an increased susceptibility to infection. Anemic children have difficulty concentrating and may find it difficult to learn. Doctors can determine levels of body iron stores through a serum ferrite test.


 Reasons for iron deficiency:

  • More blood loss
  • Increased iron requirement
  • Insufficient dietary intake
  • Moderate iron absorption

So consume foods rich in iron as you can every day.

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