What are food sources of iron

We all familiar with the terms “iron”. This one is a necessary mineral for a good number of body functions.

This mineral is a must in the case of hemoglobin function. The shortage of this mineral stuff may also cause anemia.

Even your whole body function will be in jeopardy on the deficiency of this beneficial mineral.

In this article, we’re going to show you some foods that are rich in this useful stuff: iron. Let’s start today’s story!

Some Of The Dark Chocolates

This item is well known to all for its potentiality in a good many factors. This incredibly delicious stuff is rich in iron too. It is not well-known to all that just 28 gram weighted dark chocolate contains almost 3.3 milligrams of iron. In the case of other nutrients, these chocolates are more beneficial than any other chocolates. These other chocolates include milk chocolates too.

Tofu is made of

You can found this soy based food in the other name bean curd. It is in the number one choice of vegetarian guys for its high scale of health value.

Only 126 grams of tofu contains 3.6 milligram of iron that is so rich. Besides iron, this stuff also includes some other necessary minerals, like- magnesium and calcium. This stuff is extremely benefitted in case of heart relief and preventing the bad menopausal symptom.


These green color vegetables are well known to all of us. It is included in the cruciferous group of vegetables.

There is no gainsaying in it that it contains a good number of nutrient items, like-vitamins, and minerals. Only 156 gram of Broccoli contains 1 milligram of iron.

Broccoli is considered also the high protective property for keeping yourself away from cancer. You can keep these vegetables in your everyday meal.


It is not a vegetable item or plant, rather it is a bird. The meat of which is an important source of iron.

Yet this meat is highly delicious too. If you can manage dark turkey meat it will be more beneficial for you, in that, this meat is much rich in iron, in comparison with other meats.

100 grams meat of turkey will provide you 2.3 milligram of iron. In other words, it can be said that the meat of turkey includes 13 percent of iron.


The seeds of this crop are edible items for a man. This one is rich in several beneficial items, like- protein, vitamin, and other nutrients.

Just 100 grams of this item contains 4.6 grams of iron. Yet this item contains a small amount of iron in comparison with the other foods but the quality of this is up to the mark.

It is also known for its Antioxidants effect. It can fight against the free radicals to protect your cells from damage. Consuming this item is also good for boosting your metabolic process.

Pumpkin Seeds

You’ll found this seed in another name in some North American countries that is pepita. Generally, this seed looks flat and contain a husk looks while.

It is known and recommended by many specialists as a good source of zinc & manganese. Not only these two items, but it is also incredibly rich in iron too.

Only 28 grams of this seed contains 4.2 milligrams of iron, which stands for 23%. On the regular taking of this item, you’ll get rid of insulin resistance risk, excessive depression, and the like.


It doesn’t contain one single item rather it includes a number of fishes.

This term stands for “exoskeleton-bearing aquatic invertebrates” that can be used as our edible items.

These are tasty to eat and are full of beneficial minerals. Among the shellfishes, oysters & mussels is the richest item for iron.


In only 100 grams of these shellfish, you’ll get 28 milligrams of iron. That means 28% of these shellfish are iron.

For augmenting the HDL cholesterol you can take these types of shellfish. You can take these items in any way whichever you like.


These leafy vegetables look green. It is a good source of both antioxidants and iron. 100 grams of spinach will contain 3.6 milligrams of iron.

There is a specialty in this iron, that is this iron is of non-heme in nature. It is also a good source of carotenoids, a well-known antioxidant.

This spinach is beneficial for lowering inflammation and treating cancer.

legumes beans

This one is of several types, like- chickpeas, peas, soybeans, beans, lentils, etc.

These types of legumes are a good source of iron for vegetarians. This item is to cook before eating.

You can also drink this item without taking it with the meal. If you eat just one cup of cooked legumes, you’ll get 6.6 milligrams of iron.

In other words, in legumes, you’ll get 37% of iron. This item is also rich in magnesium & potassium.


Some Common Factors In All The Items

The items mentioned above are different from one another there is no gainsaying in it. But at the same time, it is also true that these are some common issues in those items.

Besides iron, these pieces of stuff contain several other beneficial nutrients. The amount of iron mentioned above is not the accurate rate rather these rates are approximate.

In other words, it may be more or less. Some items like shellfish are of different types. Every type contains iron it is true but not in the same portion it is also true.

Last Saying On The Iron Rich Foods

All the foods or edible items mentioned above are rich in iron and some other nutrients.

You should take at least one or two of those items in your daily meals. Here the taking forms are less important.

You can eat barely those items or can eat these with other edible items.

These foods will get you rid of the shortage of iron and other nutrients it can be said without thinking any more.