10 Great Sources of Iron

Iron is an essential nutrient to sustain a healthy body but you will be amazed at the amount of people who can’t identify food sources of this important mineral. Researchers have indicated that almost 5% of the country might have iron deficiency or anaemia, a disturbing amount since this mineral is needed to carry oxygen via the blood and is important for giving energy for everyday living.

If you are worried that you are deficient in iron, you may be suffering from anaemia. At Zoom Health we offer a test kit for anaemia that allows you to test at home, with easy to read results.

Iron Supplements

You may need to take an iron supplement and start eating more foods that contain iron. Taking one-a-day Iron tablets from Lindens are an easy way to top up your iron levels. Vitabiotics offer a great Iron supplement called Feroglobin. It’s now also available as an effervescent drink, for if you want an alternative format.

Iron Tablets

10 Amazing Ways To Obtain Iron

To maintain good iron levels, we will now show you 10 amazing ways to obtain iron.

1. Dark Green Vegetables

The majority of dark green vegetables have ample quantities of iron. Curly Kale and Watercress, along with several others are a dependable source of iron. An interesting fact: cooking actually boost the quantity of iron in several dark green vegetables.

2. Steak

Steaks are an excellent way to get absorbable iron. For quite a while, eating beef steaks was a very popular way of obtaining this mineral. Not a lover of steaks? The majority of red meats also have great quantities of iron. Liver is particularly high in Iron.

3. Oysters

In the event you don’t consume red meat at all, no problem. Oysters are packed with iron and other minerals like zinc and magnesium. Around a dozen oysters should be ok, which is the suggested amount for a good dose of iron.

4. Beans

Vegetarian and vegans can pick up lots of healthy iron from beans. (Meat eaters can too!) Kidney beans and black beans are particularly strong sources of this mineral.

5. Nuts

A terrific option for vegetarians too, since you can get decent quantities of iron in a variety of nuts. For instance, almonds, sunflower seeds and cashews deliver a great serving of this vital mineral.

6. Licorice

This is an unusual source of iron, but natural licorice has high quantities of the mineral. Produced from molasses, just one licorice stick can supply up to 12mg of iron. If you haven’t tried natural licorice since your were a kid, maybe now is the time to give it a whirl?

7. Herbs

Can you believe it? Herbs include iron and many typical seasonings are a good way to obtain this mineral. Herbs containing the largest quantities of iron are thyme, paprika, cinnamon, parsley, curry, spearmint, and rosemary.

8. Fortified Breakfast Cereals with Iron

Most breakfast cereals ear now fortified with vitamins and minerals. A bowl of Shreddies, for example, contains 5 vitamins and Iron and can offer up to 25% of your daily NRV. (By the way, NRV = nutrient reference values, which is the recommended nutritional intake based on currently available scientific knowledge.)

9. Dried Fruit

Dried apricots are great for snacking on. They also offer an excellent source of Iron.  Raisins are also a nutrient-dense treat that offers large amounts of the mineral. It’s simple to add a handful of raisins to your cereal or yoghurt as as sweet treat!

10. Eggs

Eggs are full of various nutrients including iron. Although not the best source, there is enough iron to supply you with your daily needs.


Photo Credit: Wade M on Flickr

This post has been updated since its original publication in 2015.


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