Tofu To Dark Chocolate: Top 7 Iron-Rich Foods To Include Into Your Diet

Eating foods high in iron, such as beans, leafy greens, and red meat, helps keep iron levels in check, which promotes healthy oxygen transport and general health. These foods are essential to include in our diet in order to prevent iron deficiency and support healthy bodily functions.

Let us discuss the foods that are rich in iron and can help our body fulfil its needs: 

Because it is made from soybeans, tofu is an excellent supplement to diets high in iron for vegans, as discussed on the medical site WebMD. Press and drain the excess water from the tofu, then cut it into the appropriate shapes. Since it takes flavours well, season or marinate it before cooking. Adding to soups, grilling, and sautéing are common techniques. Eat foods high in vitamin C, such as citrus or bell peppers, with tofu to improve iron absorption. Savour it as a wholesome and adaptable side dish in salads, stir-fries, and other recipes when meat isn't needed.

Video Credit: YouTube/ DiTuroProductions

2. Red Meat:

Heme iron is abundant in red meat, as also mentioned in this list from a medical research article from WebMD, such as beef and lamb, and is easily absorbed by the body. Cooking techniques, including pan-searing, grilling, and roasting, are frequently used to prepare these foods. Iron absorption is improved when it is combined with meals high in vitamin C, such as citrus or leafy greens. Savour red meat with a well-balanced meal that includes whole grains and veggies. To ensure maximum flavour and safety, make sure it's cooked to a safe internal temperature. A varied diet that includes red meat in moderation helps ensure a well-rounded intake of nutrients.

3. Pumpkin Seeds

Iron-rich pumpkin seeds are beneficial to general health, as also mentioned in the medical article on WebMD. Rinse and remove any excess pulp before spreading them out on a baking sheet and roasting them at 350°F/175°C for 10 to 15 minutes, or until brown. Savour them as a crispy snack on their own or include them in salads, yoghurt or muesli. Iron absorption is improved when vitamin C-rich meals are combined with pumpkin seeds. Including these nutrient-dense seeds in your diet is a delicious and practical approach to increasing your intake of iron and supporting essential body functions.

Also Read: 5 Nutrient Dense Foods To Maintain Iron Levels In Your Body

4. Spinach:

Due to its high iron content, spinach is a nutrient-dense food, as mentioned in the medical article on WebMD. Remove stems and give them a thorough wash to prepare. It's good steamed, sauteed, mixed into smoothies, or eaten raw in salads. Combine iron with foods high in vitamin C, such as citrus fruits or tomatoes, to improve iron absorption. Mix with olive oil to enhance the absorption of nutrients. Savour spinach in a variety of recipes, such as omelettes and pasta, for a flexible and delicious way to add iron to your diet and maintain a healthy overall balance of nutrients.

5. Shellfish:

Shellfish, such as mussels and clams, are high in iron and support many essential body processes, as mentioned in the medical article on WebMD. To retain its nutritional value, steaming or boiling is a common method of preparation. Iron absorption is improved when shellfish are combined with meals high in vitamin C, such as citrus. You may savour them in stews, pasta recipes, or just on their own with a squeeze of lemon for some extra taste. Make sure shellfish is cooked correctly before consuming it to minimise health concerns. Accept the health advantages and gastronomic variety by experimenting with different dishes that showcase the distinct tastes and iron content of shellfish.

6. Kidney Beans:

Because kidney beans are high in iron, as per the research mentioned in WebMD, they are a great complement to diets high in iron. Dried kidney beans should be soaked for a full night before boiling until soft. Add cooked beans and season with chilli powder and cumin to create savoury dishes. Saute onions, garlic, and tomatoes. Iron absorption is improved when kidney beans are combined with foods high in vitamin C. Savour them as a side dish or in stews and salads. This adaptable legume adds iron to the diet while also offering fibre, protein, and other nutrients for a complete and nourishing meal.

7. Dark Chocolate:

Because cocoa contains iron, dark chocolate has a high iron level, as mentioned in WebMD. To make it, cocoa beans are fermented, dried, roasted, and ground. Dark chocolate has a higher concentration of iron because of its higher cocoa content. Iron absorption is improved when it is combined with foods high in vitamin C. Dark chocolate and citrus or strawberry fruits combine to create a delicious treat. Savour food gently when eating to thoroughly appreciate the flavours. To get the most out of dark chocolate's antioxidant and iron-rich qualities, choose a bar that has at least 70% cocoa.