34 Foods of Iron Include Vegetables, Beef & Fruits

Following source foods high of iron contain, where it has an important role in the health of the body. So, it is very important for you to consume foods that are high in them, so as not to be exposed to the disease caused iron deficiency. One of the roles it can help carry oxygen throughout the body, helps muscle performance and brain normally, and prevent the occurrence of anemia.

Foods of High Iron Include Vegetables


There are many food sources containing of high iron include is good for health such as broccoli, spinach, artichoke, etc. But, there is a high of fruits and beef containing iron.

Chicken Liver

Foods of high iron include is chicken liver, cause containing of iron in the liver is 23 mg to 100 grams of beef liver size. So, you’ve met the nutritional intake of iron will be daily.  The liver also doesn’t only contain iron, but also contains other minerals such as zinc, phosphorus, copper and etc.


Soy can help in getting the iron with a high amount of raw soybeans, because it has amounted to 15.7 mg to 100 grams of soy. well, soy is also high in protein. You can consume soybeans that have been processed like tempe, tofu, soy milk and others, made of soy. Well, soybeans also contain unsaturated fatty acids and fiber. Soy good for consumption with a wide variety of cuisines.  You can add to soups or chili to make the flavour of foods that are healthy and delicious.

Dark chocolate

Foods of high iron include is dark chocolate. This one food high in them contain, one product of refined dark chocolate can you consume is milk. you need to know chocolate is also high in antioxidant content is good for your heart health. So, always consuming chocolate made from cocoa.


Foods of high iron include is Oyster, which helps the flow of oxygen throughout the body. as well as prevent you from blood deficiency disease or anemia. Oysters are also a great source of protein and minerals such as zinc, as well as amino acids which can increase the levels of sex hormones in the body.


Well, so many people’s favorite vegetable is spinach. Foods of high iron include is spinach. It turns out the vegetable this one will also be high in iron content. as well as foods that help to keep your body alkaline and contains antioxidants like vitamin C which helps against damage from free radicals.


Foods of high iron include is Lentils. It has been getting a lot of recommendations as a health food, mostly for the content of the fibers may slow hunger. Lentils also contain iron, so that it can make your body is not easily affected by various diseases iron deficiency. Well, not only iron nut is also a high protein and essential amino acids.


Olives may be not familiar in your ear, right? Yes, this list includes olive food sources that contain high iron. Well, another one of the olive is also high sodium for high blood pressure or hypertension is recommended for consumption as recommended by the doctor.


Fresh and ripe peas have a bit of sweetness in most other vegetables. And like other green vegetables, peas are rich in iron and other nutrients. It is very easy to insert these soft vegetables into a variety of your favourite foods, could add the peas into salad, soups, and pasta dishes.


Squash is one of the not so famous vegetables such as spinach, broccoli, kale, but you need to know these vegetables high in iron contain. Vegetables are usually added in food spaghetti. make sure you also plant a squash court at your home.


Foods of high iron include type vegetables is Asparagus. Its source of the high iron contain. and also high in vitamin A and vitamin C, two powerful antioxidants that can help the immune system and vision of your eyes. And you also get quite a lot of fiber content.


Quinoa or wheat growing in popularity, this is because the nutrients in it is very good for digestive health. Well, this quinoa are also foods that contain high iron. and also contains magnesium and potassium are also high, well, these don’t contain wheat gluten that is good for you who are undergoing diet.


Artichoke has a pretty impressive amount contain of iron for vegetables. Artichoke is also a good source of fiber, so you will be able to add veggies to this one in your diet.

Chicken breast

Chicken breast is part of meat consumed, this is because the chicken breast high in protein and low in fat. Well the amazing part of this substance content of the iron chicken is quite high. Create a want to add muscle mass compulsory consume chicken parts on this one.


are you like beef? yups, foods of high iron include is Beef. Its one of the list of food sources are also rich in iron contain, not just the beef are also high in protein is good for you who want to increase muscle mass or improve your weight. and also contain vitamin B, potassium and magnesium.


Broccoli is green vegetables that are rich in iron contain will also be. Good for you that do not want to suffer from lack of blood or anemia. Fiber in broccoli cannot be ignored, and helped launch a defecation as well as nourish your digestive system with 10% intake will get fiber from broccoli.

Brussels sprouts

Definitely not so much or who know vegetables Brussels sprouts, vegetables is so delicious is equal to the content therein. Brussels sprouts are rich sources of antioxidants, vitamins, folate, and fiber. Great again this vegetable high in them which helps to prevent fatigue and symptoms of iron deficiency.


raisins which includes dried contains iron. How consumption can add raisins into your food like cereals, yogurt, oatmeal, or salad as part of a balanced diet.


If you are trying to get more it, you can consume the peaches. This fruit is very tasty consumed, you can add it into food salads. Well, consuming one of these peaches you have got your intake of iron nutrition of about 9% for your body.

Pinto Beans

Pinto Beans contain many vitamins and minerals that are good for the health of the body. One of them is a high containing of iron. Where one cup of beans pinto produces around 21% of iron of the recommended daily value. Add the peanut along with wheat or oatmeal can be also good for the diet program menu due to low fat too.

Sunflower Seeds

Sunflower seeds are better known because of the contain of vitamin E in it, you need to know the seeds is also included into the list of food sources that contain high iron. Even the iron content in the seed of the Sun can be overcome and prevent anemia.

Pumpkin seeds

Next, foods of high iron include is Pumpkin seeds. Its one of the healthiest seeds because not only will the high iron contain is also high in omega 3 fatty acids. The seeds also contain tryptophan, which will help rilex the body and help you sleep, as well as a source of protein. In addition to containing iron pumpkin seeds are a good source of magnesium and zinc, and this combination will help nourish the heart and prostate.


Eating fresh strawberries are a great way to increase your daily iron intake. It not only contains iron, but this fruit is high in vitamin C which helps your body absorb more iron from much needed. Strawberries can you consume in various ways such as juice or add it into cakes or salads.

Whole wheat Pasta

Whole wheat bread is a great source of fiber, B vitamins, protein, and iron. For those of you who worry about going low intake of the nutrients you consume, try whole wheat pasta. a piece of 100% whole wheat bread will help you feel fuller longer, this is the effect of consuming whole grain.


If you need more iron in your diet. Vegetable kale is a super food that is free of fat with high nutrients and low in calories. One of vegetables (in grains like broccoli, mustard greens and sprouts), kale help fight anemia and fatigue with a high iron content.


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