Iron Rich Food List.

There are times when you need energy but find that you are short on supply of it.  Feeling energized is a very wonderful feeling since you would be able to do lots of things and be as productive as you can for the day.  For you to have ample amount of energy, there is one thing you can do; include iron rich food in your diet.


Iron is a very essential mineral and is a vital part of the body’s blood cells.  Iron aids in the transport of oxygen from the lungs to the different parts of the body, particularly the muscles and other organs.  Whenever iron level becomes low, oxygen consumption also slows and can result to the person becoming easily fatigued.

Photo by sean dreilinger

Deficiency in iron is something which should be watched out for.  The most serious effect of lack of iron in the body is anemia, which can be life-threatening if left untreated.


To be able to get your recommended level of iron, make sure that you incorporate iron rich food in your diet.  The following are considered great sources of iron:


(1)   Dark, green leafy vegetables such as spinach and collards

(2)   Beans, soybeans, lentils, and chick peas

(3)   Whole grains and cereals

(4)   Red meat

(5)   Fish

(6)   Poultry

(7)   Some pastas and bread

(8)   Egg yolks

(9)   Dried fruit (raisins, prunes)

(10)                       Mollusks (scallops, clams, oysters)

(11)                       Artichokes


While some find it impossible to always include everything in their diet, there are tips which can help you increase your iron intake without having to eat all the iron rich food listed above.


(1)   Soak beans overnight to reduce the iron inhibitors naturally present in the beans.  Make sure the water is above body temperature and use a clean pot or bowl.

(2)   Eating beans along with food high in vitamin C can be beneficial to your iron intake.  Examples are tomatoes and bell peppers.

(3)   If you have not tried sourdough bread before, now is the time to do so.  This type of bread was made in a process wherein the natural iron inhibitors from the grains are broken down.

(4)   If you can afford it, buy yourself a grain mill since freshly milled grain improves your absorption of iron.  You can use this freshly milled grain in baking your own sourdough bread.

(5)   Reduce your caffeine intake as much as possible.  Coffee and tea is actually an iron inhibitor and should not be consumed along with other iron rich food.

Leave a Comment

Your email address will not be published. Required fields are marked *