25 Foods That Are High In Iron And Why You Need Them

Iron is an important mineral that can provide great benefits to the body. Its main function is to carry oxygen to each part of the body. It also plays key role in red blood cells production

Iron is an essential nutrient which can only be taken from iron rich food. The recommended daily intake (RDI) of iron is 18 mg. The amount of iron your body absorbs depends on how much you have already stored in the body. A shortage of iron occurs when person doesn’t eat iron rich food.

Iron deficiency in the body can cause anemia. Major symptoms of anemia are fatigue and shortness of breath. Menstruating women who don’t eat iron-rich foods are extremely vulnerable to anemia and certain other medical disorders.

Food has two types of iron which can be utilized in the body. Two type of iron are heme and non-heme iron. Heme iron is richly found in meat, fish, oysters, liver and turkey. It is the form of iron that can be quickly absorbed by your body. You can absorb up to 30% of the heme iron that is consumed throughout the day. Meat is the single best source of heme iron that is readily available.

Non-heme iron is richly found in plant-based foods such as fruits, legumes, lentils, spinach and nuts. Foods with non-heme iron are also an important part of a well-balanced diet. It differs from heme iron in a way that it cannot be completely absorbed by the body. You absorb between 2-10% of the total non-heme iron you consume throughout the day. It is a known face that foods high in vitamin C like tomatoes and citrus fruits can aid in the absorption of non-heme iron.


Shellfish is tasty and nutritious food that is extremely rich in iron. A 3.5-ounce (100-gram) serving of shellfish may contain up to 28 mg of iron, which is 155% of the RDI. Iron helps in red blood cell production and protects the body against deadly infections. The iron in shellfish is heme iron which can be easily absorbed by the body. One serving of shellfish can also give 26 grams of protein, 37% of the RDI for vitamin C.

Research has revealed that shellfish is rich in all nutrients and has been shown to upsurge the level of HDL cholesterol in your blood which is extremely good for your heart. Only concern regarding consumption of shellfish is its high content of mercury and toxins.