ua en ru

Doctors identify top iron-rich foods

Doctors identify top iron-rich foods In which products is there a lot of iron? (Collage RBC-Ukraine)
Author: Daria Shekina

The iron deficiency causing anemia is currently affecting many individuals. This deficit arises from reduced iron stores, resulting from blood loss or inadequate intake of iron into the body. WebMD, provides information on foods that contain a high amount of iron.


If you're a meat lover, include more beef dishes in your diet. A small piece of this meat contains 3.2 mg of iron. Men need 8 mg of iron per day, while women under 50 require 18 mg, decreasing to 8 mg after. During pregnancy, the dose should increase to 27 mg.


For those avoiding red meat, poultry like turkey, chicken, or duck serves as a good source of iron. A serving of duck contains 2.3 mg of iron, while chicken or turkey provides 1 mg per portion.

Dark leafy greens

Spinach, kale, and leafy lettuce can help address iron deficiency if you're looking for a tasty side dish or a smoothie ingredient.


Fish, high in protein and low in fat, is an excellent addition to your diet to boost iron levels. Tuna, sardines, and mackerel are good sources of this mineral.

Shrimp and oysters

Iron intake can also come from delicacies like shrimp and oysters. Pair them with brown rice for an iron-enriched treat.

Vegetarian options

Even without meat, you can still obtain iron. Tofu, beans, lentils - plant-based foods contain non-heme iron, which your body doesn't absorb as efficiently as the heme iron in meat. Have them with a drink rich in Vitamin C to aid iron absorption.


Breakfast is an ideal time to incorporate iron-rich foods like wheat cereals or oatmeal. Add sliced strawberries for an energy boost.


In an omelet, boiled, or as an egg sandwich, eggs provide a beneficial dose of iron. Pair them with a slice of wheat bread.

Be cautious about consuming iron with tea or coffee; these beverages hinder iron absorption.


Unexpectedly, molasses, found in pancake syrup, contains iron. It's rich in iron content.

Nuts and dried fruits

Prepare a blend of iron-rich snacks. Take cashews, pistachios, and add dried fruits like raisins, prunes, figs, or peaches.

Fresh fruits

Watermelon isn't just a refreshing summer treat; a small slice contains 0.69 mg of iron. Five medium-sized figs provide 1 mg of iron, and a banana contains 0.36 mg of iron.


Indulge in a little dark chocolate for some iron. An 80-100g piece contains 7 mg of iron.

Earlier, we discussed six products that aid in reducing anxiety and depression.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.