Health benefits of Iron Rich Foods. – Everything you have to know about Iron Food.

Iron is a very powerful antioxidant, which helps in preventing diseases like asthma, arthritis, ulcer, and heart disease. A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia. However, people who suffer from chronic disorders like diabetes and heart diseases need to take iron supplements for better control.

Iron also helps in fighting against different kinds of cancer, including colon cancer, breast cancer, and brain cancer. The absorption rate of iron is faster when taken orally

Benefits of Iron help in the production of serotonin and dopamine, which are two neurotransmitters that are responsible for controlling appetite. Iron also helps in promoting the growth of certain cells in the body, like red blood cells, white blood cells, and platelets.

Apart from these benefits, iron is also a good source of energy. Iron is used by the body to create hemoglobin, which is the element responsible for carrying oxygen to various parts of the body.

The health benefits of iron can be derived from a variety of sources. People can choose from various diets and also from medicines. Taking the supplement, iron helps a lot. Apart from getting all the required vitamins, the supplements of iron also help in removing the toxins in the body.

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How Your Body Uses Iron in Food?

If you eat food with iron, iron is absorbed into the human body, mainly via the upper part of your small intestine. Heme iron comes from hemoglobin.

It is found in animal foods which initially comprised hemoglobin, including red meats, fish, poultry, and poultry (meat, poultry, and seafood include both heme and non-heme iron).

Your body absorbs the maximum iron in heme sources. Most nonheme iron is derived from plant resources.

List of Iron Rich Foods

Soybeans Mature Seeds Raw

Soybeans mature seeds look same as kidney beans (Rajma). These seeds are rich in Nutrition like kidney beans. In Fact, only 100gm of Soybean seeds contain Iron 15.7mg, Potassium 1797mg, phosphorus 704mg, Calcium 277mg, Protein 36.5g.

Soybeans, seeds not only rich in Iron, but also a best high protein diet also, even this are also high in Potassium.

Lentils (Dal), peas and beans

In India kitchen Lentils, peas and beans are daily cook, these all are the iron-rich foods. Even these are sufficient for the daily Iron need of the body. If we talk about only 100 gm of cooked Lentils (Dal) which contains 3.3mg Iron, Protein 9g, Potassium 369mg and other essential nutrients.

In fact peas and beans also another rich iron and protein food. Pease and beans also an excellent source of many nutrients include Iron, Protein, Potassium, Calcium, Fiber, and more.


It is an excellent source of Iron. In fact 100gm of spinach contains 3.6mg of Iron, Potassium 838.8mg (Even Potassium also has many superior health benefits), Protein 5.3g and other essential nutrients.

Spinach also has many health benefits such: It improves digestion, good for eye vision, strengthens your bones, Improve immune system, and many more which you can read in our article on spinach health benefit.

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Dried Pumpkin Seeds

These seeds are incredible sources of Iron, Protein and Potassium. Only 100gm or pumpkin seeds contain Iron 8.8mg, Potassium 809mg and very high Protein 30.2g.

Many studies found that pumpkin seeds are very helpful in improving sperm quality and decrease the risk of infertility in men.

Pumpkin seeds are highly nutritious and a powerful antioxidant. Some studies claim that it may protect your body against various health problems.

Oat Cereal

Oatmeal is a powerful nutrient pack which we mentioned in our article which you can read by clicking here. Now if we talk about Oat Cereal, this is another power pack from same grass root. Only 100gm of Oat cereal contains Iron 14.2mg. This is an easy and quick food which you can make it ready quickly.

Dark Chocolate

Yes, Chocolate! Don’t surprise dark chocolates are rich in iron-source, 100gm of dark chocolate contains Iron 11.9mg. But along with rich in Iron this food is also rich in fat which is around 42.6g.

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Bottom Line

Iron is a vital mineral in your body. Regulating iron levels are also essential for reducing tiredness, treating nausea, and boosting immunity, and among a number of other health benefits. But, it’s necessary not to simply take an iron supplement unless you’re iron-deficient–talk with your health care provider.

The recommended dosages for oral health supplements for the majority of adults vary from 8 mg (mg) into 27 mg) the high doses generally apply to women during pregnancy and individuals that are iron-deficient.

The very ideal approach to attain optimum levels of iron is through diet instead of nutritional supplements. This reduces the possibility of overdose and guarantees great iron consumption alongside different nutrients.

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