Foods High in Iron for Healthy and Strong life

December 13, 2015

Pumpkin Seeds

Pumpkin seeds are one of the healthier seeds you can eat, not only because they contain so much iron, but because they contain omega-3s, which can help with an assortment of conditions.

They also contain tryptophan, which will help relax the body and help you sleep, as well as being a good source of protein which will help you if you’re trying to increase your protein intake.

In addition to iron they’re also a good source of magnesium and zinc, and this combination will help with the heart and the prostate, as well as providing you with the benefits of iron as discussed at the top of this page.

Tips for eating more: Pumpkin seeds make a great year round snack, and it’s easy to grab a handful and munch on them between meals. They can also be used as a salad topper, or as a garnish for a soup or a main dish.

Olives

Olives may seem like an unlikely source for iron, but they rank fairly high on our list of foods with iron.With so many different types of olives out there, it’s nice to know that no matter which one you pick you’ll be getting a decent amount of iron. Be aware that stuffed olives may contain things that increase your fat or sodium levels further, like cheese and anchovies.

Olives contain fiber as well as monounsaturated fat, one of the healthy fats, so they can be used as part of a healthy diet, as long as you are watching your sodium intake.

Tips for eating more: Olives are relatively high in sodium, so you won’t want to eat too many of them as a way of bringing up your iron level. Have a few of them to help contribute to your overall iron intake, and rely on an assortment of iron-rich foods to help get you to your requirement.

Chicken Breast

Chicken breast is a commonly used meat source, and it will provide iron to your body. While it does rank considerably lower than other food items on our list, it is nevertheless an important contributor to your iron level.

Rather than think of specific foods that you should be eating because of their iron content, it’s better to think of the foods you already eat on a regular basis, and then appreciate them even more for the iron they contain.

Chicken breast is a great source of protein, which is why you’ll often see bodybuilders chowing down on it, as well as those just looking to put on some lean muscle. Adding an iron-rich vegetable like the ones found on this page is a great way to round out what chicken breast has to offer.

Tips for eating more: Chicken breast is arguably the most popular meat in America, and there are so many different ways to prepare it that it’s easy enough to start eating more. While not a huge source of iron, it can play its part in helping you reach your daily goals.

Broccoli

Broccoli is a vegetable that you simply have to feel good about eating, given that it is so high in so many departments. Iron is one area where broccoli can help you out, but that really only scratches the surface on why broccoli is so good for you.

The fiber content in broccoli can’t be ignored, and it helps out your digestive system by providing 10% of the fiber you need.

Not only will broccoli give you a bit of iron to help your cause, and in addition to all of the fiber, you’ll be getting your fair share of vitamins as well. It’s particularly high in Vitamin C, and you’ll be getting a full day’s supply in a 100g serving. It also contains a respectable amount of protein for a vegetable.

Tips for eating more: Broccoli gets a bad rap for being a vegetable that isn’t tasty. But it’s all in how you prepare it. If you don’t like the taste of broccoli by itself, try adding it to vegetables that you do like. It plays well with others and can play a smaller role in your iron needs for the day.

Dark Chocolate

You might have heard that you should start eating dark chocolate instead of milk chocolate for health reasons. One of those reasons is its high iron content, something milk chocolate also contains.

There are several types of dark chocolate that you can buy, and it’s broken down by the amount of cocoa solids it contains. The higher the percentage, the more it’s purely cocoa, so pick the highest level that you find still tastes good, as it gets pretty bitter the higher up you go.

Dark chocolate also provides you with antioxidants that you won’t find in milk chocolate. It contains far less sugar and in some cases no milk, just be sure to check the label on the chocolate you’re considering to see that it’s pure.

Tips for eating more: Dark chocolate works best as a way to satisfy your sweet tooth and chocolate craving, and you don’t want to overdo it. Stick to the serving size on the chocolate’s packaging, and look to an assortment of foods to get your full iron for the day.

Spinach

One feature of spinach that helps it with its reputation as a healthy vegetable is its iron content, placing it in the top 5 foods high in iron. It’s a food that helps keep your body alkaline and contains antioxidants that will help your body fight off damage from free radicals, making it one of the more important foods you can eat.

You’ll want to opt for organic spinach whenever possible, as it is a very absorbent vegetable and conventional spinach will have soaked up the pesticides and herbicides sprayed on it during the growing season.

Spinach contains an array of phytonutrients in addition to its iron content, and is consistently ranked as one of the healthiest foods you can eat. Do everything you can to get more spinach into your diet, especially during the spring and summer months.

Tips for eating more: Adding spinach to a smoothie instantly makes it a green smoothie and not only gives you more iron but also gives you fiber, Vitamin A, and Vitamin C. Try using baby spinach in place of lettuce in salads and on sandwiches.