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Read Meat

Foods High in Iron



Iron is a key dietary mineral or nutrient that is indispensable for the normal as well as healthy functioning of your body. From burning fats and aiding for the production of hemoglobin to helping for the smooth transportation of oxygen to blood cells, iron plays a pivotal role for a variety of bodily functions. In fact, the deficiency of iron in your body can lead to a number of problems like anemia, fatigue and weight loss. One of the best ways to elevate the quantity of iron in your body is to intake foods rich in iron. High or rich iron foods, as the name suggests, are food items containing high content of iron.

The foods below have the highest iron content value per unit. This is an excellent reference to find out which foods you may want to consider as an alternate to plain rolled oats oatmeal and find rich iron food.

What is Iron? How does rich iron food help me?

Iron plays a key role in oxygen transport. When exercising the blood carries oxygen to the working muscles. The components in blood that make this possible are the red blood cells (RBC), which contain a protein called hemoglobin which binds to oxygen. Iron is essential to maintaining adequate hemoglobin levels.


Heme iron is easily absorbed by your body and foods with heme iron include beef, pork, chicken, fish, turkey, veal, liver and seafood.

Non-heme iron
isn't absorbed easily by your body. These are the foods you see on the sides of cereal boxes and other carbohydrate type foods (breads, pastas, lentils, peas and beans). Nuts and seeds contain some non-heme iron as well as dark leafy vegetables. Don't forget about egg yolk either.

Note: Calcium prevents iron absorption and vitamin C helps it.


Benefits of Iron


Incorporating right amount of iron in your dietary routine help you to derive a number of health benefits such as:

Hemoglobin Formation: The prime function of iron is to help for the formation of hemoglobin, in addition to giving red color to the blood.

Helps for Proper Brain Functioning: As it helps for the smooth transportation of oxygen, of which brain utilizes about 20%, iron is directly associated with the health and proper functioning of brain.

Helpful to Treat Anemia: Anemia is a severe condition that occurs due to the deficiency of food. With the right intake of iron enriched food items, one could easily overcome this situation.

Helps to Alleviate the Symptoms of Restless Leg Syndrome: Decreased level of iron in blood is regarded as one of the major causes for the onset of Restless Leg Syndrome. However, proper intake of iron supplements and foods containing iron can help you to cure this condition.

Helps for Proper Muscle Functioning: Iron is found in muscle tissues and helps for the contraction of muscles. Other obvious benefits as a result of the balanced intake of high iron foods are proper synthesis of neurotransmitters, eliminating fatigue, improved metabolism, and enhanced concentration.



Foods Highest in Iron (per 200 Calories)

1.PARSLEY,DRIED : 70.9mg Iron
2.WHALE,BELUGA,MEAT,AIR-DRIED,RAW (ALASKA NATIVE) : 58.6mg Iron
3.SPEARMINT,DRIED : 61.4mg Iron
4.MARJORAM,DRIED : 61mg Iron
5.CEREALS RTE,GENERAL MILLS,WHL GRAIN TOTAL : 46mg Iron
6.BABYFOOD,CRL,OATMEAL,W/HONEY,DRY : 34.4mg Iron
7.CUMIN SEED : 35.4mg Iron
8.CEREALS RTE,KELLOGG,KELLOGG'S COMPLETE OAT BRAN FLAKES : 36mg Iron
9.PARSLEY,FREEZE-DRIED : 39.8mg Iron
10.SEAL,BEARDED (OOGRUK),MEAT,AIR-DRIED (ALASKA NATIVE) : 28.3mg Iron
11.DILL WEED,DRIED : 38.6mg Iron
12.BABYFOOD,CRL,BROWN RICE,DRY,INST : 23.6mg Iron
13.CELERY SEED : 22.9mg Iron
14.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 84.9mg Iron
15.SPICES,BAY LEAF : 27.5mg Iron
16.WALRUS,MEAT,DRY (ALASKA NATIVE) : 34.3mg Iron
17.CORIANDER LEAF,DRIED : 30.4mg Iron
18.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 83mg Iron
19.TURMERIC,GROUND : 23.4mg Iron
20.BEEF,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD : 54.3mg Iron
21.LAMB,VAR MEATS&BY-PRODUCTS,SPLEEN,CKD,BRSD : 49.6mg Iron
22.CINNAMON,GROUND : 29.2mg Iron
23.SAVORY,GROUND : 27.9mg Iron
24.BABYFOOD,RICE&APPLS,DRY : 18.7mg Iron
25.ANISE SEED : 21.9mg Iron
26.COCOA,DRY PDR,UNSWTND,HERSHEY'S EUROPEAN STYLE COCOA : 18mg Iron
27.CEREALS RTE,KELLOGG,KELLOGG'S SMART START CRL : 19.8mg Iron
28.POULTRY SEASONING : 23mg Iron
29.CEREALS RTE,GENERAL MILLS,CHEERIOS : 18.6mg Iron
30.FENUGREEK SEED : 20.8mg Iron
31.CEREALS RTE,KELLOGG'S,SMART START SOY PROT : 18mg Iron
32.CHERVIL,DRIED : 27mg Iron
33.CEREALS RTE,WHEAT,PUFFED,FORT : 17.4mg Iron
34.GOOSE,LIVER,RAW : 45.9mg Iron
35.DUCK,DOMESTICATED,LIVER,RAW : 44.9mg Iron
36.CEREALS RTE,QUAKER,QUAKER OATMEAL SQUARES : 16.1mg Iron
37.CEREALS,QUAKER,CORN GRITS,INST,PLN,DRY : 17.8mg Iron
38.CEREALS RTE,GENERAL MILLS,CORN CHEX : 16.1mg Iron
39.CEREALS,QUAKER,FARINA,ENR CINN FLAVOR,DRY : 17.3mg Iron
40.CEREALS RTE,GENERAL MILLS,HONEY NUT CHEX : 15.7mg Iron
41.CEREALS,QUAKER,FARINA,CREAMY WHEAT,ENR,DRY : 17.2mg Iron
42.CEREALS RTE,QUAKER,QUAKER OAT BRAN CRL : 16.1mg Iron
43.CURRY POWDER : 18.2mg Iron
44.CEREALS RTE,QUAKER,TSTD OATS/OATMMM'S : 15.5mg Iron
45.CEREALS,QUAKER,INST OATMEAL,LO NA,DRY : 16.1mg Iron
46.ROSEMARY,DRIED : 17.7mg Iron
47.CEREALS RTE,KELLOGG'S FRSTD MINI-WHEATS,ORIGINAL : 17.1mg Iron
48.CEREALS,QUAKER,CORN GRITS,INST,BUTTER FLAVOR,DRY : 15.8mg Iron
49.CERLS,QUAKER,INST GRIT PRDCT W/ RDEYE GRVY&IMITN HAM BIT,DRY : 16.7mg Iron
50.CEREALS,QUAKER,INST GRITS PRODUCT--HAM 'N' CHS : 16.1mg Iron
51.PEPPER,BLACK : 22.6mg Iron
52.GRAVY,CUSTOM FOODS,SUPERB INST AU JUS MIX,DRY : 19.5mg Iron
53.CEREALS RTE,QUAKER,CRISPY CORN PUFFS CRL : 15.3mg Iron
54.CEREALS,MALT-O-MEAL,CHOC,DRY : 15.5mg Iron
55.CEREALS RTE,TASTEEOS : 14.6mg Iron
56.CEREALS,CREAM OF WHEAT,INST,DRY : 15.6mg Iron
57.SEAWEED,SPIRULINA,DRIED : 19.7mg Iron
58.SAGE,GROUND : 17.9mg Iron
59.CEREALS RTE,QUAKER,QUAKER CINN OATMEAL SQUARES : 14.9mg Iron
60.CLAM,MXD SP,CND,DRND SOL : 37.8mg Iron
61.CEREALS RTE,WHEAT&MALT BARLEY FLAKES : 15.3mg Iron
62.CEREALS,RTE,MALT-O-MEAL,TOASTY O'S : 14.5mg Iron
63.CEREALS RTE,GENERAL MILLS,PARA SU FAMILIA CINN CORN STARS : 14mg Iron
64.WHALE,BELUGA,MEAT,RAW (ALASKA NATIVE) : 46.7mg Iron
65.CHEX MIX : 11.6mg Iron
66.CEREALS RTE,KRAFT,POST RAISIN BRAN CRL : 15.1mg Iron
67.PAPRIKA : 16.3mg Iron
68.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,RAW : 34.8mg Iron
69.CEREALS RTE,KASHI,SEVEN IN THE MORNING BY KELLOGG : 11.8mg Iron
70.CEREALS,CRM OF WHEAT,MIX'N EAT,APPL,BANANA&MAPLE FLAV,DRY : 12.3mg Iron
71.BABYFOOD,BKD PRODUCT,FINGER SNACKS CRL : 10.7mg Iron
72.PORK,FRSH,VAR MEATS&BY-PRODUCTS,SPLEEN,RAW : 44.6mg Iron
73.CEREALS RTE,KELLOGG,KELLOGG'S COCOA KRISPIES : 11.7mg Iron
74.SEAWEED,AGAR,DRIED : 14mg Iron
75.OOPAH,WHL ANIMAL (ALASKA NATIVE) : 52.4mg Iron
76.CEREALS RTE,QUAKER,QUAKER OAT CINN LIFE : 11mg Iron
77.CHIVES,FREEZE-DRIED : 12.9mg Iron
78.PUMPKIN PIE SPICE : 11.5mg Iron
79.SAUCE,CUSTOM FOODS,RED LABEL ALLPURP ITALIAN SAU MIX,DRY : 11.4mg Iron
80.SEAL,RINGED,MEAT (ALASKA NATIVE) : 27.6mg Iron
81.CEREALS RTE,CORN FLAKES,PLN,SINGLE BRAND : 10.7mg Iron
82.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,RAW : 44.5mg Iron
83.RICE BRAN,CRUDE : 11.7mg Iron
84.FENNEL SEED : 10.7mg Iron
85.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN W/ EX FIBER : 18.8mg Iron
86.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LIVER,CKD,BRSD : 21.7mg Iron
87.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL : 13.5mg Iron
88.MOLASSES,BLACKSTRAP : 14.9mg Iron
89.THYME,FRSH : 34.6mg Iron
90.LEAVENING AGENTS,YEAST,BAKER'S,ACTIVE DRY : 11.3mg Iron
91.PORK,FRSH,VAR MEATS&BY-PRODUCTS,LUNGS,CKD,BRSD : 33.2mg Iron
92.DILL SEED : 10.7mg Iron
93.CORIANDER SEED : 11mg Iron
94.COCKLES (ALASKA NATIVE) : 41mg Iron
95.CHITON,LEATHERY,GUMBOOTS (ALASKA NATIVE) : 38.6mg Iron
96.CARIBOU,LIVER,RAW (ALASKA NATIVE) : 25.7mg Iron
97.COCOA,DRY PDR,UNSWTND,PROC W/ALKALI : 14mg Iron
98.CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN BRAN BUDS : 12mg Iron
99.BABYFOOD,CRL,HI PROT,W/APPL&ORANGE,PREP W/WHL MILK : 25.8mg Iron
100.WALRUS,LIVER,RAW (ALASKA NATIVE) : 23mg Iron
101.CLAM,MIXED SPECIES,RAW : 37.8mg Iron
102.CLAM,MXD SP,CKD,BREADED&FRIED : 13.8mg Iron
103.CEREALS RTE,QUAKER,KRETSCHMER TSTD WHEAT BRAN : 13.9mg Iron
104.COCOA,DRY PDR,UNSWTND : 12.1mg Iron
105.SEAL,RINGED,LIVER,(ALASKA NATIVE) : 23.3mg Iron
106.SEAL,BEARDED (OOGRUK),MEAT,RAW (ALASKA NATIVE) : 23.5mg Iron
107.CHICKEN,LIVER,ALL CLASSES,CKD,PAN-FRIED : 15mg Iron
108.LAMB,VAR MEATS&BY-PRODUCTS,KIDNEYS,CKD,BRSD : 18.1mg Iron
109.BABYFOOD,CRL,BARLEY,PREP W/WHL MILK : 22.2mg Iron
110.TURKEY,LIVER,ALL CLASSES,RAW : 10.3mg Iron
111.OYSTER,EASTERN,WILD,CKD,MOIST HEAT : 17.5mg Iron
112.SPEARMINT,FRESH : 54mg Iron
113.CHICKEN,LIVER,ALL CLASSES,CKD,SIMMRD : 13.9mg Iron
114.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,STRAIGHT PO4 : 44.2mg Iron
115.BABYFOOD,CRL,MXD,W/HONEY,PREP W/WHL MILK : 19.6mg Iron
116.LEAVENING AGENTS,BAKING PDR,DOUBLE-ACTING,NA AL SULFATE : 41.6mg Iron

Iron and Multivitamins

Too much iron can increase the risk of heart disease. Because men tend to accumulate iron as they age, men’s multivitamins should be iron free. Menopausal women, who are normally less susceptible to loss of iron, should also choose an iron-free multi that contains higher levels of calcium for bone health. Women in their reproductive years should take a multivitamin that contains iron and good levels of folic acid. A prenatal vitamin is necessary while attempting to conceive and during pregnancy and breast-feeding. More here....


Other Iron Links
Iron Explained
Vegans/Vegetarians and Iron



Other Nutrient Rich Foods

 
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