Iron Rich Foods: Healthy Foods that are High in Iron

Iron is one of the essential nutrients required by our bodies to maintain certain important functions. Being an essential nutrient means that our bodies don't produce or have it naturally, so we have to get the necessary amount of this nutrient from foods. Iron is extremely important for our bodies in carrying oxygen throughout the body as it is the main component of haemoglobin. It has several important functions in our body. There are plenty of foods high in iron to supplement our body's need for it.

Types of Iron Found in Food

Iron-rich foods contain two types of iron: heme and nonheme iron.

1. Heme iron: It is better absorbed by the body and is commonly found in iron foods like liver, poultry meat, and seafood.

2. Nonheme iron: Nonheme iron food sources include legumes, seeds, nuts, certain vegetables, and fortified sources like tofu, bread, cereals, and grains

Why is Iron Important?

Iron is one of the most important essential nutrients required by the body to sustain normal functioning of certain bodily processes, such as facilitating the transport of oxygen from the red blood cells by carrying it in the form of haemoglobin. Iron is also crucial for the healthy development and functioning of the brain, as well as for producing cells and hormones in the body.

An inadequate amount of iron in the body causes a health condition known as anaemia. Anaemia is one of the most common medical conditions suffered by many people around the world, especially menstruating women. The lack of iron in the diet can lead to an insufficient amount of oxygen being transferred from the red blood cells to other body parts, resulting in symptoms of weakness, fatigue, dizziness, and lightheadedness. Additionally, anaemia can lead to other health problems, such as difficulty maintaining body heat, paleness of the skin, inflammation of the tongue, and headaches

Iron-rich Foods List

Iron can be found in many different iron-rich foods and fruits. Here is a list of the best foods that contain iron:

Liver and other meats: Meats from poultry and seafood are high in iron content. Including a source of protein in food to increase iron in the body can be beneficial. These include:

• Chicken
• Clams
• Eggs
• Lamb
• Ham
• Turkey
• Liver
• Shrimp
• Scallop 

Iron-rich foods and vegetarian options

There are plenty of sources for high iron-rich foods as part of a vegetarian diet. Legumes, iron-rich fruits and vegetables, dairy products, etc., can be taken to suffice iron deficiency foods for vegetarian options.

Legumes which are iron food sources include:

• Peas and beans (kidney beans or rajma, and soybeans)
• Lentils
• Peas
• Tofu

The best iron-content food that can be consumed on a daily basis can be obtained by eating bread and cereal, which may include:

• Iron-enriched foods such as white bread, rice, and pasta
• Wheat products
• Bran and oat cereals
• Whole-wheat bread

The best iron-rich fruits and foods to increase iron in the body include:

• Figs
• Dates and raisins
• Mulberry
• Black olives
• Prunes and prune juice

Iron deficiency foods for daily consumption in vegetables include:

• Broccoli
• Dark green leafy vegetables such as spinach and kale
• Potatoes
• Tomatoes
• Cabbage and Brussels sprouts

Best foods for iron also include seeds and nuts, such as:

• Pistachios
• Pine nuts
• Pumpkin seeds
• Flax seeds
• Sesame seeds
• Almonds
• Cashews
• Macadamia nuts

Risks of Iron Overdose

While iron is essential for various bodily functions, including the formation of red blood cells, an excess of iron can lead to toxicity, known as iron overdose or iron poisoning. Here are some risks and potential complications associated with iron overdose:

• Gastrointestinal Distress: Mild iron toxicity can cause symptoms such as nausea, vomiting, and abdominal pain. These symptoms may be among the first signs of iron overdose.
• Damage to Internal Organs: In severe cases, iron overdose can lead to damage to the lining of the digestive system, resulting in gastrointestinal bleeding and potentially causing long-term harm to the liver and other organs.
• Shock: Very high levels of iron in the bloodstream can lead to shock, a life-threatening condition where there is insufficient blood flow to meet the body's needs.
• Multi-Organ Failure: In extreme cases, iron toxicity can lead to failure of multiple organs, including the liver, heart, and kidneys.
• Death: In severe cases, iron overdose can be fatal. This is more likely to occur if medical attention is not sought promptly.

Conclusion

Iron is an important essential nutrient. Including foods naturally high in iron and iron-enriched foods can help tackle iron deficiency and meet the body's need for iron.

FAQs

1. What food is highest in iron? 

Iron-containing food items such as lean meats, nuts and seeds, dried fruits, iron-fortified cereals and bread, green leafy vegetables, and legumes are among the best sources of iron-rich foods.

2. How can I raise my iron levels fast? 

Consuming iron-rich foods and iron-enriched foods such as lean meats, seafood, legumes, nuts and seeds, fruits, and vegetables are good choices to increase iron levels in the body.

3. Which fruits have high iron? 

Iron-rich foods and fruits such as dates, raisins, prunes, mulberries, and black olives are the best options for increasing iron intake.