Top 20 Foods For Iron Deficiency


Our body regularly needs minerals in small amounts to support many bodily functions, and iron is one of them. Hemoglobin is the protein in blood that carries oxygen to our body organs and tissues through red blood cells. It is essential to include iron in our diet.  Iron transports carbon dioxide from our tissues and organs back to our lungs. Iron deficiency is the initial cause of anemia. Anemia is when your body lacks red blood cells for healthy functioning. You will feel headaches, chest pain, fatigue, tiredness, and dizziness. A healthy diet can help to avoid anemia. Iron comes in two forms animal food is called heme iron, and plant food is called non-heme iron. But don’t overeat any of these foods in the hope of high iron levels.


1. Spinach

Spinach is high in iron and vitamin C  and very low in calories. Spinach provides you with 3.6 milligrams of iron, which is fifteen percent of your daily needs. Vitamin C helps your body with the absorption of iron into the system. Try to complement your green leafy vegetable with vitamin C-rich food, as vitamin C further enhances iron absorption.

2. Pomegranate

Pomegranate is one of the best food which help increase hemoglobin levels in your blood. Pomegranate is an excellent source of vitamins A, C, E, and K and minerals like folate, iron, potassium, and magnesium. It has ascorbic acid. Ascorbic acid helps raise the iron level in the blood.

3. Beetroot

Beetroot has a decent amount of iron in it and also, it is an excellent source of vitamins and folic acid. Vitamin C promotes the absorption of iron in beetroots. Folic acid helps in the formation of RBCs in the blood. Beetroot juice combined with jaggery helps in treating anemia.

4. Honey

Honey is an amazing source of iron, copper, and magnesium. Start your day with lukewarm water and honey. Vitamin C is present in the lemon, which will help absorb iron in our blood.

5. Dates

Dates are very nutritious snacks because it is high in fiber, manganese, magnesium, copper, and antioxidants. Dates are healthy and may help improve liver health and other diseases. Potassium present in dates helps strengthen the nervous system.

6. Raisins

Raisins are high in vitamin C, zinc, and iron. It is a dried grape that helps you curb your sugar cravings. Eating raisins will help in lowering the risk of heart disease and reduces your blood sugar level.

7. Apricots

Apricots are a fantastic source of iron, and iron plays an essential role in the formation of hemoglobin in our bodies. Flavonoids in apricot may help protect against diseases like diabetes and heart disease. Add it to your yogurt, salads, and desserts like cakes and pastries.

8. Plum

Dried plums are also known as prunes. Plums are an excellent source of minerals like copper, magnesium, and iron. Eating a plum may help kill stomach worms and intestinal parasites.

9. Papaya

Papaya is the best cholesterol-free fruit. It has low sodium. Consuming papaya may help lower blood pressure levels. It reduces the risk of diabetes and improves blood glucose levels. The best time to eat papaya is during breakfast.

10. Watermelon

Watermelon comprises 92% of water. The high water content helps you stay hydrated and cleanses the toxic waste from the body. A small piece of watermelon provides you with 69 micrograms of iron. Don’t consume watermelon at night because the digestive process is slower than usual.

11. Finger Millet

Finger Millet is also named ragi in India. Ragi is an excellent source of iron, along with other health benefits. It has very low phytates, which help the comfortable absorption of iron in ragi. Try making ragi porridge. It is very effective in improving iron levels in the body.

12. Soybean

It contains 15.2 milligrams of iron per 100 grams of soybean. Soybean may help reduce the risk of heart disease and cancer. Iron present in soybean may help improve blood circulation in the body. Add them to your soups and salad.

13. Cashew

Cashews are low-sugar, high-fiber, heart-healthy snacks. Nuts can be consumed raw, salted, and even roasted. Diabetic people can consume only three to four cashews daily because it is high in calories.

14. Walnut

Walnuts are a good source of vitamin B6, magnesium, iron, and antioxidants. It is shallow in cholesterol and sodium, which is good for you. Consuming walnuts help reduce the risk of diseases like cancer. Add walnuts to your smoothies and desserts.

15. Almond

Almonds are an excellent source of nutrients like fiber, calcium, copper, iron, and magnesium. They are low in carbs and high in protein and healthy fats. The magnesium present in almonds helps control blood sugar levels.

16. Black Sesame Seeds

Sesame seeds are rich source of iron and improve hemoglobin levels in the blood. For that extra benefits, sesame seeds should be roasted or soaked before consumption.

17. Legumes

Legumes are the best source of iron. Some of the best legumes to boost your iron levels include red kidney beans, black gram, chickpeas, and black chickpeas. Soak, cook, or germinate for better absorption of iron.

18. Quinoa

Quinoa is high in both iron and protein in comparison to other grains. It is an excellent source of copper, magnesium, phosphate, and manganese. Quinoa is the best food for people who are intolerant to gluten. One Cup of cooked quinoa will provide you with 2.5 milligrams of iron.

19. Tofu

Tofu is prepared from soy milk. Soy is a rich source of iron, calcium, and magnesium. Tofu is the best plant-based, gluten-free, low-calorie, and iron-rich food.

20. Dark Chocolate

Dark chocolate contains a massive amount of cocoa, which is why they are bitter. It is an excellent source of nutrient like iron, zinc, phosphorus, magnesium, and copper. Magnesium present in dark chocolate promotes your sleep quality.