How to boost iron levels naturally with food items

These are easy and delicious foods to boost the iron in body

Beyond the vitamins, fiber, carbohydrates, calcium, and various other numerous essentials that our body needs, iron is one of the important and crucial ingredients our body needs. One of the most critical functions that iron consumption does for our body is that it helps in making hemoglobin in red blood cells that transports oxygen from the lungs throughout the body.

And the body doesn’t make iron on its own the only way to get iron is through the food we consume. So here is a list of foods that are high and rich in iron content, which you can pull right from your kitchen and make your body healthy.

Soybeans and foods
Soybean and its variants like tofu, tempeh, and natto are rich in iron. Apart from iron, it also contains amounts of protein and is also a good source of calcium, phosphorus, and magnesium.

While it has complex carbohydrates, it is also a great source of iron and also a significant amount of protein, fiber, folate, and manganese. The other types of beans and peas like the White, lima, red kidney, and navy beans that somewhat come from the family of soybeans are good in iron. However, chickpeas and black-eyed peas have the highest iron content. In fact, consuming beans and peas lowers blood pressure, cholesterol, and blood sugar levels.

Nuts and seeds
A great snack, nuts like almonds, walnut, raisins, macadamia, cashews, and pine nuts are also a great source of iron. Pumpkin, sesame, hemp, and flaxseeds are the richest in iron and the products derived from these seeds are also worth consuming like tahini, hummus, sesame seeds paste, and more. They are also rich in omega-3 and omega-6 fatty acids.

Leafy greens vegetables like spinach, kale, swiss chard, collard, and beet greens are rich in iron, three-time more than boiled eggs and chicken. Other iron-rich veggies include broccoli, cabbage, and brussels sprouts. In fact, tomato paste contains more iron than raw tomatoes. Also, sun-dried tomatoes are a great iron-rich source. Other vegetables are potatoes, mushrooms, and palm hearts

Whole Grains
Not only are they rich in iron they are known to increase longevity and help in keeping obesity in check. These include gluten-free ancient grains amaranth and spelled oats and quinoa.


Besides being an excellent substitute for sweet tooth and fiber, certain fruits are surprisingly high in iron. Such fruits are prune juice, olives, and mulberries.

Other foods to include in your diet are coconut milk, dark chocolate, dried thyme, shellfish, and red meat.

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