Top 10 Iron Rich Foods To Add to Your Diet Routine

Top 10 Iron Rich Foods To Add to Your Diet Routine

A lot of people these days are facing different issues due to iron deficiency. However, the role of iron plays in the body cannot be ignored. They play an important role in carrying oxygenated blood across the body. Therefore, in order to ensure a smooth flow of essential functions, including iron rich foods in your diet is very important. If you are looking for an option to include iron rich foods in your diet, here are some suggestions for you. This will help you to plan an efficient iron rich diet for the best results. 

Why is Iron Important for the Body?

Iron is a very important element required for hemoglobin formation in the body. It is a protein present in the red blood cells, which carry oxygen throughout the body. This also ensures that the body remains balanced for performing all the essential functions. The iron content in the body is responsible for carrying oxygen to the brain and muscles, which leads to heightened energy levels and enhanced performance. The right amount of iron in the body is very important both, physically and mentally. 

Including different foods that are rich in iron is important to ensure proper functioning of the body. On the other hand, you should also know about the recommended amount of iron to ensure optimal absorption. Iron deficiency can lead to various problems. 

How Much Iron Content is Required for the Body?

Age Group

Recommended Daily Iron Intake (mg)

Boys 14-18 years         

11 mg

Girls 14-18 years

15 mg

Men 19-50 years 

8 mg

Women 19-50 years  

18 mg  

Men 51+ years

8 mg  

Women 51+ years

8 mg

Pregnant women   

27 mg  

Lactating women

9-10 mg

Below Is the List of Iron Rich Foods to Incorporate into your Diet:

Spinach: The health benefits offered by spinach are unending. It is also an ideal leafy green to improve iron deficiency. Consuming this iron-centric food at regular intervals will not just suffice your daily iron requirement, but also enrich your body with other essential nutrients such as vitamins A and K. There are many Indian-based dishes you can prepare with spinach, locally known as palak. From palak paneer gravy to palak khichdi, there are many options to try.

If you are a busy individual, who does not have time or resources to cook palak-based dishes, you can choose palak chips. Yes, you read it right! There are healthy and nutritious palak chips provided by Healthy Master that give you all the goodness of this leafy vegetable without compromising on the quality. On the other hand, as these chips are baked instead of fried, you do not have to worry about the extra calories. 

Dark Chocolate: Dark chocolate is a tempting snack for many. However, did you know that they contain a good amount of iron that can be highly beneficial for your body? To enjoy these amazing benefits, you can consume dark chocolates directly or with strawberries. A combination of dark chocolate and strawberry will provide you with a dose of Vitamin C and iron, which also optimizes iron absorption in the body. 

Nuts: Dry fruits and nuts are also considered the best foods for improving iron deficiency. They also contain good fats and iron, which can help you to combat iron deficiency. Most of the dry fruits and nuts contain good amounts of iron. Thus, you can choose the best from the list.

You will also find different types of trial mix and combo packs provided by Healthy Master, from which you can choose the best. A handful of these mixes which include different types of dry fruits, seeds, and nuts will give you all the nutrients your body needs, including iron. 

Broccoli: Broccoli is also an amazing vegetable that you can include in your diet for iron deficiency. They are packed with vitamin C and iron, which is capable of sufficing your daily iron requirement. It can also contribute to better iron absorption in the body. You can include broccoli in different dishes, or simply stir-fry it.

Quinoa: Most people do not know about quinoa, one of the healthiest grains available in the market. Apart from providing the necessary iron content to your body, they are also considered a rich source of fiber. Therefore, including them in your diet will also keep your gut health in check.

Cashews: Cashews or cashew-based dishes will help you to indulge in healthy snacking, which also provides you with a good source of iron. On the other hand, they are also rich in phosphorus, zinc, magnesium, and copper. All these vitamins and minerals can be ideal to ensure pepper function and health of the body. 

If you do not like to have raw cashews, you will find some nutritious flavors provided by Healthy Master. For instance, you can find many flavors like cashew red chilli, green chilli, herbs, and other flavors to choose from.

Pumpkin Seeds: Pumpkin seeds are nutrient-enriched seeds packed with iron content. They also contain other important nutrients like magnesium, zinc, and fiber, which will provide you with the best taste and health. Iron and zinc deficiency can lead to numerous health issues. Therefore, including pumpkin seeds in your diet could be highly beneficial for your body and brain. 

Green Leafy Vegetables: When looking for iron-rich foods, green leafy vegetables can also be a great option. They are also considered ideal for people with anemia problems. Apart from meeting the iron deficiency problem, these amazing leafy vegetables will also enhance the overall nutritional value of your meals. 

Tofu: Tofu is also a great source of iron. Just half a cup of tofu can provide a good amount of iron required for your body. Apart from this, tofu is also packed with different types of essential minerals like magnesium, calcium, and protein. This plant-based protein will help you to meet the daily iron needs of your body. 

Legumes: You can also include different types of legumes like soybeans, chickpeas, and kidney beans in your diet. They are loaded with different types of nutrients. They are also considered the best form of iron to include in the diet. 


It is very important for you to plan a diet routine that includes all the vitamins and minerals, including iron. This can provide many health benefits like a good energy boost, improved cognitive functions, enhanced immunity system, enhanced muscle contraction and muscle endurance, and other benefits. 

As mentioned above, if you do not have enough time or resources to prepare and eat foods rich in iron, there are different alternative options you can choose from. For instance, you can include different iron rich snacks. You will find different types of snacks like baked chips, millet-based cookies, dry fruits, flavored nuts, etc. to choose from. This is a great way to make your snacking healthy, tasty, and interesting.