The Top 10 iron rich foods

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The Top 10 iron rich foods


Iron is an essential trace element that is required for the uptake and Transport of oxygen. Women should daily take about 15 milligrams of iron for men is 10 milligrams are recommended grams. Iron occurs both in plant as well as animal foods, however, the body animal is able to utilize organic iron is better. Who plant feeds clean, must consume, therefore, larger amounts of iron-containing foods.

Food as an iron supplier

Calcium, Magnesium, and certain substances which are included, for example, in some legumes, or grain, to inhibit the absorption of iron in the intestine. By the simultaneous intake of Vitamin C, the iron is receiving support and the effect of the inhibitors weaken. The Ideal meals are, therefore, the iron-containing foods such as peppers, potatoes or juices combine.

Here you get an Overview of the ten best iron suppliers and iron content per 100 grams:

1. Liver (up to 30 milligrams)

Liver is the animal food with the highest iron content. The iron content depends on the type of the liver:

  • Duck Liver: 30 Milligrams
  • Pork Liver: 22,1 Milligrams
  • Calf’s Liver: 7.9 In Milligrams
  • Liver Sausage: 5,2 Milligrams

2. Wheat Bran (16 Milligrams)

With an average of 16 Milli-grams of wheat bran, is the iron strongest grain product. Other bran flakes deliver only half as much iron, oatmeal even only 4.6 milligrams per 100 grams. In the Breakfast cereals can be flaked fine with juice or berries to combine the Vitamin C promotes the absorption of iron.

3. Pumpkin Seeds (To 12.1 Milligrams)

Pumpkin seeds not only contain plenty of iron, but also numerous vitamins. They taste delicious in cereals, salads or soups.

4. Sesame Seeds (10 Milligram)

10 milligrams of the valuable trace elements of iron, put in sesame seeds, which also contain many vitamins. The spicy seeds are used, for example in muesli bars, Hummus or sweet baked goods.

5. Legumes (up to 8.6 milligrams)

Soy beans have an iron content of about 8.6 milligrams, but also contain a Protein that decreases the absorption of iron in the body. Dried lentils points with an iron content of 6.9 milligrams, and thus have three times as much iron as lentils out of a can. Also other legumes are excellent iron suppliers, for example:

  • Mung Beans: 6,8 Milligrams
  • White Beans: 6 Milligrams
  • Peas: 5 Milligrams

6. Linseed (Or 8.2 Milligrams)

Flax seeds are great for their high fiber content and their digestive effects known. However, their high iron content makes them a valuable part of a healthy diet.

7. Pseudo-grains: Quinoa and Amaranth

The cereal-like Grains, Quinoa and Amaranth with a Iron level of 8 or 7.6 milligrams of on space 7 of the iron rich foods. Similar to millet, which has an iron content of 5.9 milligrams, are the two gluten-free types of seeds great as a side dish to meat, fish and vegetables.

8. Pistachios (7.5 Milligrams)

In addition to their high iron content, Pistachio nuts are mainly due to their unsaturated fatty acids are so valuable. They are suitable for use in Pesto, crackers, Ice cream, or as a small Snack.

9. Chicken Egg Yolk (From 7.2 Milligrams)

Egg yolks are a good source of iron, especially if you consumed the eggs as a Whole. Because in the egg whites inhibitors for the uptake of iron.

10. Chanterelles (6,5 Milligrams)

With 6.5 milligrams per 100 grams of fresh mushrooms contain plenty of iron in the dried Form even much more. So you are clearly ahead of other mushrooms: mushrooms provide, for example, only about 1 gram of the valuable trace elements.

Iron in spices and herbs

In terms of iron content per 100 grams of some herbs and spices to beat the food referred to lengths. Since it is consumed only in small amounts, they fall as iron supplier ultimately is of little weight. Among other things, the following representatives of this category have a high iron value:

  • Cardamom: 100 Milligrams
  • Parsley (dried): 97,8 milligrams
  • Spearmint (dried): 87,5 milligrams
  • Cinnamon: 38,1 Milligrams
  • Nettles (dried): 32,3 milligrams

Who respects in the composition of his diet on the iron content of the food, doesn’t need iron deficiency to worry about and can do without the intake of iron preparations confidently.