Add More Iron to Your Diet

Iron is one of the most important minerals for the body. It’s needed to produce hemoglobin, a protein found in red blood cells. These red blood cells are responsible for transporting oxygen from the lungs to the body’s tissues and organs. Iron is also essential in making myoglobin, a red protein located in the striated muscle, which transfers and stores oxygen in muscle cells.

Humanity would cease to exist without iron. It allows us to breathe and maintains healthy blood. Iron is a critical nutrient necessary for growth and development. It provides many health benefits such as increasing metabolism, improving brain and muscle function, regulating body temperature, boosting immunity, enhancing concentration, and contributing to better sleep. Iron helps the body fully operate.

We get this vital mineral from consuming certain foods. There are two main forms of dietary iron: heme and non-heme. Heme iron is found only in animal flesh like meat, poultry, seafood, and fish. On the contrary, non-heme iron is found in plant-based foods like whole grains, beans, nuts, legumes, and leafy greens. Add More Iron to Your Diet

It’s crucial to make sure you’re eating foods that contain iron. Let’s take a look at foods high in iron to incorporate into your diet!


– Figs

– Dates

– Raisins

– Prunes

– Strawberries

– Raspberries

– Blackberries

– Watermelon

– Dried Apricots

– Dried Peaches


– Spinach

– Broccoli

– Peas

– String Beans

– Kale

– Cabbage

– Brussel Sprouts

– Beets

– Potatoes

– Leeks


– Beef

– Chicken

– Turkey

– Ham

– Pork

– Veal

– Liver

– Lamb


– Shrimp

– Tuna

– Sardines

– Oysters

– Clams

– Scallops

– Haddock

– Mackerel

Breads and Cereals

– Enriched White Bread

– Whole Wheat Bread

– Enriched Pasta

– Enriched rice

– Cornmeal

– Oat Cereal

– Bran Cereals

– Cream of Wheat

Nuts and Seeds

– Cashews

– Pistachios

– Almonds

– Pine Nuts

– Flax Seeds

– Pumpkin Seeds

– Sesame Seeds

– Hemp Seeds

These are a bunch of great and healthy foods to add to your diet to ensure you’re ingesting iron. Grab your iron rich foods from Whole Foods or Kroger right here in Addison. According to the National Institute of Health, the recommended amount of iron needed depends on the age and sex of a person. For example, an adult male requires 8 milligrams of iron daily, whereas an adult female requires 18 milligrams. Check out their website if you’re curious to learn more about how much you should be consuming.

Now, it’s time to become more health-conscious when it comes to iron. Your body and health heavily relies on it!

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