Healthy Iron-Rich Foods For Adults

Blogs25 Mar 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:

1. Heme iron:

This type of iron is well absorbed in the body and is mainly found in meat, poultry, and fish. More than 95% of the iron in the human body is heme iron which makes it vital for our health.

2. Non-heme iron:

Not as easy to absorb as heme iron, this type of iron is mainly found in plants.

Iron rich foods list: Top Iron-Rich Foods You Can Include In Your Diet

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

Quinoa

Quinoa is a powerhouse of nutrition and guess what? It contains 7.5mg of iron too. Unlike many other grains, quinoa is gluten-free and a source of protein too which makes it a wholesome inclusion in our meals.

Bajra

Bajra, or Pearl millet is a summer cereal grass grown extensively in parts of India. It not only has a high fibre and calcium content, but it has nearly 8mg of iron per 100g too.

2. Pulses and legumes

Lentils

Lentils such as green gram (moong) or red gram (Arhar) are some examples of lentils that are sources of Iron. Both these types contain 3-4mg of Iron per 100g and are highly nutritious and healthy to consume.

Bengal Gram

Bengal gram or Besan is a popular cooking item used in India. We love making our fried fritters and cheelas with Bengal gram flour and rightly so! It is a good source of Iron, Calcium, Magnesium, Vitamin A, Vitamin B etc.

Kidney Beans

Who doesn’t love a wholesome, warm bowl of good old Rajma Chawal, right? This dish is high in taste and nutrition. Kidney beans or Rajma are a source of Iron (6.3mg/100g), while also being high in Calcium, Magnesium, Potassium, Vitamin A and Vitamin D etc.

3. Fruits & vegetables

Spinach

One iron-rich food for anaemia that you will always hear about is Spinach. Dark green leafy vegetables are sources of iron. Spinach has nearly 3 mg of iron per 100g with very low calories and other excellent nutrients such as Vitamin C and antioxidants.

Amaranth leaves

100 grams of cooked, boiled and unsalted Amaranth leaves contain nearly 2.98mg of Iron. They are also high in proteins, vitamins, and dietary fibre, making them a nutritious green leafy vegetable option to add to your diet.

Fenugreek leaves

Fenugreek leaves, also commonly called Methi in India is a popular, widely consumed green leafy vegetable that’s used in cooking and medicine. It’s also a source of iron and other micronutrients so you should pick up a fresh bunch of methi on your way home regularly!

Dates

100 g Dark brown dry dates contain about 4.79 mg of iron. So, add them to your milkshake, snack on them if you have sweet craving and fill up your required iron intake for the day.

4. Meat and Poultry

Chicken Liver

Did you know that chicken liver has nearly 9.92mg of iron for every 100g of chicken? Organ meats like chicken liver are typically filled with nutrition and chicken liver is no different. Along with iron, it is a source of protein, Vitamin C, Vitamin B12, Vitamin A and more.

Egg yolk

You may know eggs to be a source of protein, but egg yolks also contain iron which you can have to boost your iron levels. They could be an easy and quick way to include more iron in your breakfast dishes!

5. Nuts and seeds

Cashews

Cashews or Kaju as they are fondly called in India, contain 5.95mg of Iron per 100g. They can be added to trail mixes, oatmeal, custard, and many other dishes as delicious additions. They are also good sources of phytochemicals, antioxidants and protein!

Almonds

Packed with a ton of goodness including 4.59mg of Iron per 100g, almonds make for an excellent snack to boost your iron levels. Additionally, almonds are also a source of Magnesium, Calcium, Phosphorus, Potassium, among others.

Pumpkin seeds

If you’re into adding nuts and seeds to replace unhealthy snacks, consider pumpkin seeds. They are a source of iron, Vitamin K, zinc and manganese. You can add them to your bowl of oatmeal in the morning, or nibble on them when you’re feeling hungry in the evening.

6. Dark Chocolate

Your favourite bar of dark chocolate may have more health benefits than you think. Dark chocolate is a source of several micronutrients including iron, vitamins B1, B2, B3, B9, K, Calcium, phosphorus, magnesium, manganese, selenium, copper, potassium, and zinc.

7. Tofu

A popular alternative to meat, tofu is known for its protein content. However, it’s also a source of iron, magnesium, potassium, zinc, and folate. For vegans and vegetarians, including tofu can be a great way of including more iron in your food.

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.

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!

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