Iron Rich Foods and Health Benefits of Iron

Iron rich foods do include both plant and animal foods. Although, heme iron from animal sources is said to be much more absorbable.

What is Iron?

Iron is a vital mineral because it is involved with the transportation of oxygen to your cells.

The health benefits of iron make it a very important mineral, so make sure you include a variety of iron foods in your diet everyday.

Heme iron from animal sources is more absorbable, so vegetarians and vegans may be at a higher risk for iron deficiency than meat eaters.




What is Iron?

Iron is a mineral that comes in two forms - heme or non-heme. This mineral is needed for the formation of healthy red blood cells and is the central part of hemoglobin which is responsible for carrying oxygen to your cells.

The adult human body contains somewhere in the range of 3 to 5 grams of iron and approximately 65% or more is circulating in your blood while most of the rest gets stored for future use.

Heme Iron and Non-Heme Iron

Heme iron is found in animal food sources which include Seafood, Pork, Beef, Poultry, Lamb, and Organ Meats.

This type of iron makes up about 40% or more of animal tissue and the rest is in non-heme form. Heme iron is readily available for absorption.

Non-heme iron is found in plant foods which include fruits, vegetables, nuts, grains, and seeds.

Non-heme iron makes up all the iron in plant foods and is not as well absorbed by the human body.

Plant based iron foods can be made much more absorbable by consuming some vitamin C with your meals.

Iron Deficiency Symptoms

Iron Deficiency Symptoms are some of the most common problems in the world. Woman and children seem to be the most susceptible to having this type of deficiency.

Health Benefits of Iron

iron rich foods

  • Involved in Red Blood Cell formation
  • Involved with Carrying Oxygen to cells
  • Essential to Hemoglobin formation
  • Involved with Energy Metabolism
  • Helps Build Resistance to stress
  • Strengthens your Immune System
  • Helps increase Work Capacity
  • Vital to Various Enzyme Systems
  • Vital to Muscle Function
  • Helps with Restless Leg Syndrome
  • Vital for Brain Development & Concentration
  • Helps regulate Body Temperature
  • Involved with Neurotransmitter Synthesis
  • Helps to increase a Restful Sleep
  • Helps with Fatigue and Your Mood
  • Helps with Headaches & Dizziness
  • Helps with Brittle & Ridged Nails

Supplemental Sources of Iron

Supplemental sources of iron can include taking a natural product such as black strap molasses to help fill your daily iron needs.

Iron Rich Foods

Seafood - Clams, Oysters, Mussels

Fish - Sardines, Tuna, Haddock

Meats - Pork, Liver, Beef, Lamb, Buffalo, Poultry, Venison, Pheasant, Goose, Egg Yolks

Vegetables - Broccoli, Brussel Sprouts, Potatoes, Dark Leafy Greens, Asparagus, Artichokes, Green Peas, Pumpkin

iron foods

Fruits - Prunes, Raisins, Dried Apricots, Dried Currants, Passion Fruit, Tamarind, Durian, Dried Peaches

Legumes - Soybeans, Lima Beans, Black Beans, Lentils, Chickpeas, Cashews, Black-Eyed Peas, Tempeh, Red Kidney Beans

Nuts & Seeds - Pumpkin Seeds, Sesame Seeds, Pistachio Nuts

Grains - Whole Wheat, Wheat Bran, Oat Bran, Bulgur, Quinoa, Farina, Cornmeal, Barley

iron rich foods

Misc. - Blackstrap Molasses, Licorice, Thyme, Curry Powder, Cinnamon, Parsley, Paprika, Shitake Mushroom, Reishi Mushroom, Maca Root Powder, Chocolate Nibs

These are some of the best iron foods you can easily include in your diet everyday!

A variety of iron rich foods is probably the best way to ensure you'll receive the most health benefits from this mineral.

Go to Iron Deficiency Symptoms

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