Best Iron-Rich Foods to Boost Your Health Naturally

Blogs10 Apr 2025

Do you think you’re getting enough iron daily? Iron is an essential mineral that our body requires to function smoothly. Iron is a necessary element and is often associated with blood as it helps with the formation of haemoglobin. And haemoglobin is a protein that is vital for carrying and transporting oxygen throughout our body. In short, without iron, our blood is unable to transport oxygen to various tissues of our bodies.

Here’s another fact: our body can’t produce iron, only store it for use. Yes, that’s right! So if we want our bodies to be energetic and strong, we need to consume more iron-rich foods. If we fail to do so then there are chances of an iron deficiency or anaemia. In this article, we’ll take you through why iron is important for adults, its types and all the top foods that are sources of iron and a must-have in your daily meals.

Why is Iron Crucial for Adults?

As we grow older, there are many factors that may contribute to reduced energy, weaker bones and muscles and an increased risk of chronic health conditions. Having the required amount of iron could help prevent the development of iron deficient anaemia.

How Much Iron Do We Need In A Day?

The amount of iron you need depends on your sex, age and diet. According to the Indian Council of Medical Research, the required daily amount of Iron for adult males is 19 mg. The required daily amount of iron for adult females is 29 mg.

Now that you know how much iron you must consume, let’s get into the types of dietary iron that exist:

Types of Iron: Heme Vs Non-Heme Iron

Iron is found in food in two main forms—heme and non-heme. Both contribute to your iron intake, but the body absorbs them at different levels. To maintain good health, it’s important to include a variety of iron rich foods in your meals. Let’s understand both the types. 

 1. Heme iron:

Heme iron is the easiest type for the body to absorb, making it highly effective in maintaining healthy iron levels. It is mainly present in iron-rich non-veg food, such as Meat, Poultry, and Seafood. 

Since more than 95% of the iron stored in the human body comes from heme iron, getting enough of it is essential in preventing chronic health issues linked to iron deficiency, such as anaemia.

2. Non-heme iron:

Non-heme iron comes from plant-based foods, but it isn’t as easy for the body to absorb compared to heme iron. However, eating it alongside vitamin C-rich foods can improve absorption. 

Some of the best iron rich foods’ vegetarian sources include leafy greens, legumes, whole grains such as bajra, and fortified cereals. Nuts and seeds like almonds, pumpkin seeds, and flaxseeds provide iron along with essential healthy fats. Oatmeal is also a nutritious breakfast choice that makes it easy to add iron to your diet.

Including a variety of these iron-rich foods in your meals, can help maintain good overall health.

Top 7 Iron-Rich Foods to Add to Your Diet for Better Health

There are several iron rich foods that you can add to your daily meals to meet your RDA of iron. Here are a few top foods that are sources of iron for you to explore:

1. Cereals and grains

Whole grains and cereals are great sources of non-heme iron, so adding them to your iron rich diet is a good way to boost energy. These foods give you a steady supply of iron, fibre, protein, and other key nutrients your body needs.

 Quinoa

• Iron content: 7.5mg per cup (cooked)

• Why it’s great: Quinoa is grain full of nutrients. It's gluten free making it a great pick for people with gluten sensitivities. What's more, it's a full protein rich grain, as it contains all the key amino acids your body needs. This makes it one of the best sources of protein for vegetarians.

• How to eat: Quinoa is incredibly versatile. Use it as a base for hearty salads, or stir it into soups for extra texture. You can even make a delicious breakfast bowl with iron-rich foods like nuts and fresh fruit.

Bajra (Pearl Millet)

• Iron content: 8mg per 100g

• Why it’s great: Bajra has been a staple in traditional diets for centuries, and for good reason. It’s rich in iron, magnesium, and fibre, making it great for digestion and overall health. 

• How to eat: Bajra can be used in so many ways. Make soft roti or a warm porridge for a nutrient boost.

2. Pulses and legumes

Pulses and legumes are excellent sources of iron, making them a great choice for those following an iron-rich diet. They provide plant-based iron making them an important part of a balanced meal.

 Lentils

• Iron content: 3-4mg per 100g

• Why they’re great: Lentils, including green gram (moong) and red gram (arhar), are some of the best iron rich foods in vegetarian options. 

• How to eat: Lentils are incredibly versatile. Cook them into soups, dals, or stews, or sprout them for a crunchy addition to salads.

Bengal Gram

• Iron content: 4.31mg per 100g

• Why it’s great: Bengal gram, commonly used as besan (gram flour), is a nutrient-dense ingredient rich in iron, calcium, magnesium, and vitamins. It’s a fantastic way to add food products containing iron to everyday meals.

• How to eat: Use it to make savoury cheelas, fritters, or even protein-rich curries. Besan can also be mixed with other flours for healthier rotis.

Kidney Beans

• Iron content:  (½ cup) 2 mg

• Why they’re great: Kidney beans, or rajma, are a staple in many Indian households. Not only are they good, but they’re also rich in calcium, magnesium, and essential vitamins. They make a great addition to an iron-rich diet.

• How to eat: Enjoy them in the classic rajma chawal, mix them into salads, or use them in burritos and wraps for a protein-packed meal.

3. Fruits & vegetables

Eating iron-rich fruits and vegetables helps maintain healthy iron levels.

Spinach

• Iron content: 2.95 mg per 100g

• Why it’s great: A well-known iron-rich food, spinach is packed with Vitamin C and antioxidants while being low in calories.

• How to eat: Add it to salads, and smoothies, or stir-fry it with garlic.

Amaranth leaves

• Iron content: 2.98 mg per 100g (cooked)

• Why it’s great: Rich in iron, protein, and fibre, these greens fit well into an iron-rich diet.

• How to eat: Use them in soups, dals, or lightly sauté them.

Fenugreek leaves

• Iron content: 5.69 mg per 100g

• Why it’s great: Known as Methi, these leaves are great for an iron rich foods vegetarian diet.

• How to eat: Cook them in curries, parathas, or with lentils.

Dates

• Iron content: 4.79 mg per 100g

• Why it’s great: A naturally sweet food product containing iron that also provides energy.

• How to eat: Snack on them, blend them into milkshakes, or add them to desserts.

4. Meat and Poultry

Meat and poultry are excellent sources of heme iron. Including iron rich non-veg food in your diet can help maintain healthy iron levels, especially for those at risk of deficiency.

Chicken Liver

• Iron content: 9.92mg per 100g

• Why it’s great: Organ meats like chicken liver are packed with essential nutrients. Along with iron, they provide protein, Vitamin C, Vitamin B12, and Vitamin A, all of which support overall health.

• How to eat: You can pan-fry chicken liver with mild spices or add it to curries.

Egg yolk

• Iron content: Around 4.92mg per 100g

• Why it’s great: While eggs are well known for their protein content, the yolk also contains a good amount of iron, making them an easy and accessible option to improve iron levels.

• How to eat:  Boiled, scrambled, or omelets.

5. Nuts and seeds

Nuts and seeds are simple and nutritious sources of iron. They can be eaten alone or added to different foods.

Cashews

• Iron content: 5.95mg per 100g

• Why it’s great: Cashews have iron, protein, and healthy fats. They help add nutrition to meals.

• How to eat: Add to trail mixes, oatmeal, or desserts.

Almonds

• Iron content: 4.59mg per 100g

• Why it’s great: Almonds contain iron, magnesium, and calcium. They are a good snack choice.

• How to eat: Eat raw or roasted, add to smoothies, or sprinkle on salads.

Pumpkin seeds

• Iron content: 2.84mg per 100g

• Why it’s great: Pumpkin seeds have iron, zinc, and vitamin K. They are easy to include in meals.

• How to eat: Mix into yogurt, add to baked goods, or eat as a snack.

6. Dark Chocolate

• Iron content: 10.9mg per 100g

• Why it’s great: Dark chocolate is not only a treat but also a source of iron and essential minerals like magnesium, zinc, and copper. It is one of the best iron rich foods for women as it supports overall health while satisfying cravings.

• How to eat: Eat a small piece as a snack, add grated dark chocolate to oatmeal, or mix into smoothies for a nutritious boost.

7. Tofu

• Iron content: (½ cup ) 3mg

• Why it’s great: Tofu is a nutritious plant-based protein that also provides iron, making it a great option for vegans. It is rich in essential minerals like magnesium, potassium, and zinc, which support overall health.

• How to eat: Add tofu to stir-fries, soups, or salads, or grill it for a delicious and healthy meal.

Other honourable mentions in this iron rich foods list include Indian kitchen essentials like tamarind, cluster beans, curry leaves, coriander, mint leaves, onions, and mustard seeds.

Other Iron-Rich Foods

Here are some other best sources of iron in food that help maintain healthy iron levels.

• Mushrooms – Certain varieties like oyster mushrooms contain iron and other essential nutrients. 

• Beetroot – A nutritious root vegetable that helps increase iron levels. 

• Sesame Seeds – These tiny seeds are packed with iron and healthy fats. 

• Figs – Dried figs are a natural source of iron and fibre.

• Fish (Salmon, Tuna) – Provides iron along with omega-3 fatty acids.

Iron Content in Common Foods

Quick Tips to Boost Iron Absorption

• Pair with Vitamin C – Iron absorption is improved when consumed with iron-rich foods like citrus fruits, tomatoes, or bell peppers.

• Include Fermented Foods – Fermented foods like kimchi and yogurt support gut health, improving iron uptake.

• Balance with Protein – Lean meats, fish, and eggs help improve iron absorption from plant-based sources.

• Eat More Sprouted & Soaked Grains – Sprouting and soaking legumes and grains reduce inhibitors that block iron absorption.

Why Choose These Iron-Rich Foods?

Including a variety of iron rich foods in your daily meals helps maintain energy levels and overall health. A well-balanced iron rich diet ensures better absorption and supports essential body functions. Choosing natural sources of iron is a simple way to meet your daily requirements.

Conclusion

To conclude, we must remember that iron is an important mineral to consume if we want to prioritise our energy, athletic performance and overall health. Since our bodies cannot naturally produce iron, we need to include iron-rich foods to ensure we meet our required daily intake of iron and stay healthy. Foods that provide iron are meat, dark green leafy vegetables, legumes, pumpkin seeds, quinoa, tofu etc. We hope you add these to your meals and enjoy stable levels of iron in your body.

To learn more about such health and nutrition-related topics, explore our other blogs. And if you want to improve your health and prioritise it better, try our in-house health score calculator. This will show you exactly what your current health status looks like and help you identify your health goals. Once you know what you want to achieve, simply try out our free meal plans according to your preferences and goals and get started on your journey towards healthy ageing today!

Other Popular Blogs

Anaemia in Women - Symptoms, Causes & Remedies | Top Iron-Rich Foods for Adults | Top 5 Nutrient Deficiencies in Aging Adults | Health Advantages of Eating Oats |