Iron is essential for some basic functions of the human body. If you don’t know which food contains iron, here is your guide. Iron is one of the most important nutrients our body needs.

It is an important component of hemoglobin, which carries oxygen from your lungs to other organs. Without it, your body won’t be able to get enough oxygen and you may experience shortness of breath, fatigue, and heart palpitations. It is also necessary to maintain healthy cells, skin, hair and nails. So how can you include them in your diet? How much iron do you need daily? Keep reading to find out…

How Much Iron Do You Need?

It totally depends on your age, gender and general health. According to Medical News Today, infants need 0.27 milligrams to 11 mg of iron daily, children need 7 to 10 mg of iron, and adult men need 8 mg of iron daily.

In women;

  • 9 to 13 years: 8 mg
  • 14 to 18 years: 15 mg
  • 19 to 50 years: 18 mg
  • 51 years and older: 8 mg
  • During pregnancy: 27 mg

Iron deficiency anemia signs and symptoms

Iron deficiency anemia occurs when your body does not have enough iron to produce hemoglobin. Hemoglobin is the part of red blood cells that gives blood its red color and enables red blood cells to carry oxygenated blood to your body.

  • Overstrain
  • weakness
  • pale skin
  • chest pain, rapid heartbeat, or shortness of breath
  • headache, dizziness
  • cold hands and feet
  • brittle nails
  • Loss of appetite, especially in infants and children with iron deficiency anemia

Iron-Rich Foods

egg yolk

Eggs are not only rich in protein, but also rich in iron. Egg yolk contains 1.89 mg of iron, which increases energy and strengthens your immune system.


This green vegetable is an excellent source of iron. Broccoli also contains some other essential nutrients such as vitamin C, fiber, omega 3 fatty acids, vitamin K, magnesium, zinc, calcium and phosphorus. The vegetable is also good for your heart as it helps to lower bad cholesterol and prevent damage to blood vessels. Plus, it’s packed with dietary fiber, which improves our digestion and keeps issues like constipation at bay.


Chickpeas are loaded with various vitamins and minerals that aid in weight management, improve digestion and protect us from various diseases. You can curry chickpeas or add them to your salads.


Spinach has many health benefits. According to USDA data, approximately 100 grams of raw spinach contains 2.7 mg of iron, or 15% of the daily value. Other dark green leaves and vegetables such as Brussels sprouts, kale, chard, and dandelion greens are also good sources of iron.

pumpkin seeds

These tiny beans provide a significant boost of iron, along with other vitamins like vitamins A, C, K and B9 and minerals like potassium, manganese and calcium.


Another food loaded with iron is soybeans. It is extremely rich in iron, protein and other essential nutrients that can help prevent digestive problems and strengthen our immune system.


Beef is a rich source of iron; Beef liver is particularly high in iron. Chicken, turkey, lamb and poultry are also good sources of iron.

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