Food Reviews Discusses the Best Foods to Increase Your Iron Intake

Best Foods

Iron is one of the essential nutrients we need to consume every day. Depending on your gender and age the recommended iron intake may vary from 8 mg to 18 mg. Without it, you may suffer from an iron deficiency that leads to low hemoglobin, fatigue, hair loss, and other such problems. According to Reviews, you should adjust your diet to increase your iron diet. Consume these foods to increase your iron intake:

Table of Contents

Veggies rich in iron

  • Spinach – Popeye may have been unable to convince you about the benefits of this leafy green. However, it is one of the best ingredients that can boost your iron intake. You can have it in soups, in the form of a creamy sauce with protein or just toss it in your salad. About 100 grams of spinach leaves can provide you with 4 mg of iron.
  • Potato – We consume it way too often in mashed, fried, sautéed, or other forms. You might be unaware of the rich iron content in this humble food. However, the benefits don’t end there. Other than 3.2 grams of iron, every large potato is also rich in vitamin C.


  • Strawberries – Strawberries are the lofty gifts of god that have graced our planet. This superfood brings you an unending list of benefits that is hard to come by in most other food. The red fruit is rich in vitamin C that helps you absorb 0.4 grams of iron from every 100 grams of the fruit. It also has antioxidants that keep you healthy and tastes incredible.
  • Pomegranate – Pomegranate is one of the fruits that is a balanced diet on its own. With every 100 grams of the seedy red treasure, you get 0.3 mg of iron. That’s just the start though. Apart from iron, the fruit also gives you calcium, protein, and fiber that helps in digestion and a long list of minerals and vitamins.


  • Liver – Liver is one of the easiest ways to increase your iron intake. You can consume the liver from chickens or beef. The latter may be your preferred choice since it has a lower cholesterol and calorie count. Chicken liver itself gives you 9 mg of iron per 100 grams. However, you should consume the liver in moderation since it is also rich in copper and vitamin A that can cause problems in excessive amounts.
  • Ground Beef, Pork, or any red meat – It tastes great and is an active part of your diet. The 2.1 mg of iron every 85 grams of red meat just makes it easier for you. However, remember to go for cuts with minimal fat content. Otherwise, it defeats the purpose of healthy eating.

Conclusion Reviews believes that you should adjust your diet to fit in these ingredients into your meals to increase your iron intake. If you are a vegan you can opt for tofu, chocolate, nuts, pumpkin seeds, brown rice, and whole grains to increase your iron intake.

FadLy Handowo
My name is FadLy Handowo. I love experiencing new things and I am always looking for a new activity to try.

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