Top 7 Foods Rich Source of Iron, Foods Rich in Iron for Anemia, Foods Rich in Iron for Anemia During Pregnancy

Top 7 Foods Rich Source of Iron

ron deficiency is the most common form of nutritional deficiency – especially among children and pregnant women – according to the Center for Disease Control and Prevention.  Not getting enough can cause iron deficiency anemia and make you more susceptible to illness and infections; it can even cause premature delivery in pregnant women. So how much should you be getting? Women ages 19 to 50 should be consuming 18 milligrams of iron per day – and a whopping 27 milligrams if they’re pregnant – while men at this age only need 8 milligrams. “There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources,” says Frances Largeman-Roth, RD, and New York Times bestselling author. “It’s important to get both types from your diet.” 

Top 7 Foods Rich Source of Iron that can help you do that.

1.Broccoli

Though many vegetables contain lots of iron, many also are packed with iron inhibitors, which means your body is unable to absorb much of the iron. Fortunately, cruciferous veggies like broccoli are also filled with vitamin C. This plays a huge role in helping your body absorb and digest the essential iron. Eating a serving of broccoli every day is a great way to get more iron into your diet.

2.Soybeans

One half cup of these legumes contains over 4 mg of iron, plus they're an excellent source of important minerals like copper, which helps keep our blood vessels and immune systems healthy, and manganese, an essential nutrient involved in many chemical processes in the body. In addition, soybeans are high in protein and fiber as well as many vitamins and amino acids. Largeman-Roth recommends including soybeans in stir-fries or making an edamame dip; they also make a tasty addition to pasta dishes like this Edamame Lo-Mein, or can be enjoyed on their own, simply sprinkled with a little sea salt.

3.Kale

If you need more iron in your diet but can’t afford a jump in calories, kale is a fat-free super food that will provide your body with a mountain of nutrients and only a handful of calories. One of the cruciferous vegetables (in the same grain as broccoli, collard greens, and Brussels sprouts), kale helps fight anemia and fatigue with a high iron content. If you have trouble eating it raw, try sautéing it, throwing it in your soup or on a burger, or making delicious kale chips in your oven or food dehydrator.

4. Pumpkin Seeds

Did you know that the popular fall snack is packed with iron? One cup of whole seeds contains over 2 mg, while a cup of the kernels alone packs in a whopping 10 mg, making them an easy way to add an iron boost to a variety of dishes. The seeds taste great in homemade trail mix, added to bread or muffin recipes, or as a crunchy salad topping. Or pick up roasted, unsalted pumpkin seeds at your grocery store and keep them on hand for a quick and healthy snack.

5.Peas

Fresh and cooked peas have a slightly sweeter taste than many other vegetables. And like other green veggies, they’re rich in iron and other nutrients. It’s easy to incorporate these tender veggies into your favorite meals, and a mere half-cup serving provides about 7% of the daily recommended value of iron. Cook a serving as a standalone side dish, or incorporate peas into your salad, soup, and pasta dishes.

6. Chickpeas

These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, which makes them a smart option for vegetarians. Chickpeas are a tasty addition to salads and pasta dishes and can be an unexpected way to mix up salsa. If you're not a fan of the texture, blend chickpeas to create your own homemade, iron-rich hummus!

7.Cooked Spinach

Boasting a long list of vitamins and nutrients, spinach consistently ranks at the top of the “super food” lists. Among other myriad nutrients, cooked spinach is an excellent source of iron. And since this leafy green is also loaded with vitamin C, your body will have no trouble absorbing all that iron. Spinach can be eaten raw, but cooking it first will provide greater amounts of iron, among other benefits.