48 iron-rich foods and 48 easy recipes so it doesn't cost to improve your diet

Iron is essential for the functioning of our body. It is involved in the transport of oxygen in the blood, as well as in the process of cellular respiration and in the production of hemoglobin. It is also necessary, among other things, to make hormones and connective tissue.

However, iron is one of the minerals that causes most deficiencies, causing anemia, a very common condition caused by an iron deficit, which occurs especially in women of childbearing age.

There are several foods that contain iron and that we should include in our diet to prevent the lack of this mineral. After explaining iron requirements by age, we list 48 iron-rich foods and as a bonus, we give you 48 easy recipes so that it doesn't cost to improve the diet.

How much iron do I need?

The needs of this mineral depend on age, but also on sex (women need more) and whether they are pregnant or not, since during pregnancy their requirements increase.

It is also important to remember that to facilitate a correct absorption of iron by the body it is necessary to consume foods rich in vitamin C and follow some dietary-nutritional guidelines that will help you better assimilate iron.

Table of iron requirements by age:

Babies from 0 to 6 months

0.27 mg

Babies from 7 to 12 months

11 mg

Children from 1 to 3 years old

7 mg

Children from 4 to 8 years old

10 mg

Children from 9 to 13 years old

8 mg

Male adolescents aged 14 to 18

11 mg

Teenage girls 14 to 18 years old

15 mg

Men from 19 to 50 years old

8 mg

Women from 19 to 50 years old

18 mg

Adults over 51 years old

8 mg

Pregnant women

27 mg

Breastfeeding women

9 mg

Source: NIH

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48 iron-rich foods and 48 recipes

1. Chard

Like other green leafy vegetables, chard is a source of iron, as well as potassium, calcium, magnesium, vitamin C, E and A. It contains 1.8 mg of this mineral per 100 g. It is a perfect food to fight anemia since its vitamin C content, included in the vegetable itself, contributes to its correct absorption. It can be eaten in salted cakes, fritters, hot or cold dishes, and even in smoothies.

Recipe: Potatoes stuffed with chard and cheese.

2. Artichokes

The artichoke has numerous positive effects on our body. It is rich in fiber, provides the fifth part of fiber that an adult needs a day, improves digestion, has diuretic effects, prevents diseases and has anti-inflammatory properties.

It is rich in vitamins such as vitamin B1, B3, E and C, and in minerals potassium, phosphorus, magnesium, calcium and iron in an amount of 1.3 mg per 100 g. Artichokes can be prepared in many ways to get the best out of them.

Recipe: Fried artichokes with cheese

3. Clams

Clams contain a high amount of iron, around 24mg per 100 gramsWhen an adult person needs 8mg per day for men and 18mg for women of childbearing age. They are also rich in other minerals such as phosphorus, potassium, zinc, copper, manganese, selenium, calcium or iodine.

Recipes: 17 clam recipes to succeed in family gatherings

4. Spirulina seaweed

Spirulina, also known as green-blue algae, contains iron from the sea. Nothing less than 28.5 mg per 100 g.

It is also rich in proteins, vitamins and antioxidants. Its benefits go further, as it has been proven to stimulate the activity of defense cells and the production of antibodies that can act against viruses and bacteria. It can be found in the form of capsules, tablets or powder.

Recipe: Spirulina smoothie, oatmeal and green apple vegetable drink

5. Almonds

Almonds offer for every 100 grams just over 4 mg of iron, but it is a good source of vitamin E, related to many health benefits. At the same time, it is rich in healthy fats, proteins and fibers.

Recipe: Carrot and almond muffins: recipe for breakfast and snacks

6. Beans

Beans are a source of fiber, iron and vegetable proteins. They contribute around 7 mg of this mineral per 100 g. Black is the one with the highest content (8.7 mg per 100gr) followed by red (8.2 mg per 100gr) and then white (5.49 mg per 100gr).

Recipe: Creamy bean soup with vegetables and parmesan: Italian spoon recipe.

7. Cashew Nuts

The predominant nutrient in cashews are fats, being mostly monounsaturated fats. They offer a good protein intake and are after chestnuts, the dried fruit that has the highest proportion of hydrates. Its iron content is considerable, 6.7 mg per 100 g.

Recipe: Coconut and Cashew Cake: raw vegan recipe

8. Anchovies

Like all blue fish, anchovies are a food rich in omega 3. Anchovies also stand out for their high amount of zinc, vitamin D, calcium iodine, potassium and phosphorus. As for iron, it contributes 4.3 mg per 100 g.

Recipe: Pasta with crusty bread, cherry tomatoes and anchovies

9. Brown rice

Brown rice is one of the cereals with more iron, although not the most. It is the rice that only the outer shell has been removed, so it has more fiber, minerals and vitamins than white rice. It provides 1.7 mg per 100g, while white rice 0.8 mg.

Recipe: Integral risotto of kale and mushrooms: recipe with extra fiber

10. Hazelnuts

Hazelnuts provide 4 mg of iron per 100 grams and can be used to make creams or butters easily. Like most nuts, they have a low water content, high fat, are a source of fiber and have no cholesterol. It contains unsaturated fatty acids, monounsaturated fatty acids, fiber, phosphorus, magnesium, calcium, potassium, vitamin E, vitamin B6, thiamine, niacin and folates.

Recipe: Ultra-sweet banana and hazelnut cake, recipe for breakfasts that brighten the mornings

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11. Oatmeal

Oatmeal is a food with numerous benefits. It has a great protein and fiber contribution compared to other cereals, it also has unsaturated fats and is a food rich in potassium, magnesium, calcium and vitamins of the B complex. As for iron content, it provides 5.8 mg per 100 g.

In the kitchen it is a very versatile ingredient to include in numerous preparations both sweet and savory and for any time of the day.

Recipe: Oatmeal and Apple Cookies

12. Cockles

The cockles, with 24 mg per 100 gThey are an excellent source of iron in mollusks. They also stand out for their very low contribution of fats and calories, although they provide a good amount of proteins of high biological value. They also contain vitamin A, group B, E and minerals such as magnesium, potassium, calcium, iodine and zinc.

Recipe: Spicy soup with mussels, cockles and vegetables

13. Watercress

Like other green leaves, watercress is a good source of iron for your diet. About 100 grams of watercress offer about 3 mg of iron. In addition, it concentrates vitamin C that facilitates the absorption of iron, carotenes and other nutrients good in its composition.

Recipe: Watercress and orange salad: recipe to enjoy taking care of yourself

14. Veal

Red meats contain more iron than white meats. Of these, especially, the veal and the lamb are the ones that contribute the most to this mineral, on average about 3 mg of iron per 100 grams. It is followed by beef with 2 mg of the mineral in the same amount of food.

Recipe: A round of veal and seven recipes in which to take advantage of their leftovers the rest of the week

15. Duck meat

After veal and beef, duck meat is a good option to add iron, as it provides some 2.5 mg per 100 grams of this easily absorbed mineral. It is a very lean meat with great nutritional benefits. It contains good quality protein, vitamins of group B, such as vitamin B12 and B5, useful to combat stress and migraines, and other minerals such as zinc and selenium.

It can be consumed in stews, salads, sauteed, grilled, boiled or steamed breast.

Recipe: Recipe of duck breast with mushrooms and Roquefort sauce

16. Quail

Quail meat stands out for its content in good quality proteins and essential amino acids. The partridge contains 4 mg of iron per 100 g. Among its nutrients are also vitamins A, vitamins of group B (especially vitamin B3 and B6), and minerals such as calcium and magnesium.

Recipe: Pickled Quail

17. Kale

Kale or kale is a very advisable food to satiate the body in diets to lose weight, and also, can help reduce cardiovascular risk factors. It has calcium, iron in good proportions (1.9 mg per 100 g), magnesium, potassium and zinc in addition to a high protein content.

Recipe: Roasted pumpkin with kale or kale. Garnish Recipe

18. Dates

Dates are one of the fruits with the greatest energy richness and a good source of soluble fiber. They provide 11% of daily energy needs for an adult with average physical activity. It has vitamins of group B (B1, B2, B3 and B6) that favor the cells. Its iron content, among other minerals, is 2 mg per 100 g.

Recipe: Moroccan ratatouille with dates: aromatic recipe of contrasts

19. Spinach

Spinach contain 4.1 mg of iron per 100 g (which is a third of our daily need for this mineral) and they are also rich in vitamin A. You can prepare them in both hot and cold dishes, as well as in smoothies or juices combined with fruits.

Recipe: Catalan spinach, the simplest recipe for a healthy dinner

20. Wheat Germ

Wheat germ is a concentrated source of iron and the most nutritious part of wheat. Offers 8.5 mg of iron per 100 g, which means that with only two tablespoons we can have about 2 mg of this mineral so important for the health of the body. It is also a source of protein, carbohydrates and vitamins, among which vitamin F or linoleic acid stands out. It helps to balance the body.

We can add wheat germ such as another cereal to our vegetable milk for breakfast, or add it to a hamburger batter, a cake, bread or cookies.

Recipe: Three vegetarian breakfast options, with high protein content

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21. Peas

Peas are a food that contains high amounts of fiber with a low calorie intake. To this we must add its high content of vitamin C, lecithin or calcium among others. They constitute a satiating food, in addition to helping us lower blood sugar levels. Its iron content is of 1.5 mg mg every 100g.

Recipe: The best pea recipe with ham for a light dinner

22. Beans

Beans are the richest legumes in this mineral (8.5 mg per 100 grams). They are also rich in other minerals such as manganese, copper, calcium and phosphorus. There are many ways to cook them: stews, stew, salad, snacks, broths, etc.

Recipe: Miso Glazed Tuna with Tender Bean Salad: Healthy Recipe

23. Liver

Veal liver is very rich in iron (mmore than 7 mg per 100 grams), but also contains more than half of the daily quota of folic acid and is a source of vitamin B 12, all essential nutrients to avoid nutritional anemias. In addition, it is the viscera with the lowest fat content (5%) and is a source of animal proteins.

Recipe: Liver with onions. As its flavor is quite strong, with the onion the taste is slightly masked, which not everyone likes.

24. Dried figs

The amount of iron in dehydrated figs is 4.2 mg of iron every 100 grams. Dehydrated figs are also high-fiber foods. This makes the consumption of figs, in addition to increasing the iron reserves of the body, improve intestinal transit. They are also rich in calcium and potassium.

Fresh figs also contain iron, but in dried ones the nutritional values ​​are concentrated, multiplying approximately by three due to the loss of water.

Recipe: Fresh goat cheese, figs and honey pizza

25. Beans

The green bean is where the white or black beans originate, only that the latter are dry. It is a food with low caloric intake, vitamins of plant origin and a high mineral intake, especially in potassium, which helps to improve the muscular and nervous response of the organism. Other minerals that we must highlight are calcium, phosphorus, magnesium that is obtained mainly from the chlorophyll found in the skin. As for iron, it contains 1.03 mg every 100g.

Recipe: Rice Salad and Green Beans: Healthy Recipe

26. Prawns

Prawns are mainly rich in iodine, since 100g of this food contains 90 mg of iodine. As for iron, they contain 3 mg per 100 grams. It also has a high amount of protein, so it is a food recommended especially for muscle development. Being a food rich in iodine, it helps regulate cholesterol, as well as process carbohydrates, strengthen hair, skin and nails.

Recipe: Vegetable and shrimp rolls: easy, healthy and delicious recipe with video included

27. Lentils

If we think of foods with iron, the first thing that comes to mind is lentils. But the truth is that although they constitute a good contribution of this mineral, the myth of lentils falters because they do not actually contain as much iron as other foods.

Lentils contain approximately 7 mg of iron per 100 grams, but the iron they contain is called Iron no Hem (not being of animal origin). This variety of iron is absorbed with much greater difficulty by our body than Iron Hem, of animal origin. Even so, they are a healthy source of energy and protein for the body and a very beneficial food for our diet.

Recipe: Lentil hummus recipe, the appetizer you will love

28. Beer Yeast

Fresh brewer's yeast is preferably used for breads, however, its dry and powdered version can be used as a food supplement given its great nutritional richness.

It contains a large amount of vegetable proteins. It is also rich in fiber, vitamin B1, B2, B3, B5, B6, B9 (or folic acid), and B12. And in terms of minerals, iron stands out, with a quantity of 17 mg per 100 g.

How to consume it? You can sprinkle a handful in your cup of milk or juice at breakfast, in the salad or in your meat stews. Or include it in a smoothie, some toasts, some hake fillets, or a vegan tortilla as the recipe that we leave below

Recipe: Juicy vegan zucchini tortilla: a vegan version of the classic tortilla that incorporates brewer's yeast.

29. Mango

Mango is a tropical fruit with high water content. Its non-soluble fiber content is low and proteins appear in small quantities. The caloric value of mango is moderately low. Among the minerals, iron stands out (4 mg of this mineral per 100 grams), but also provides potassium, phosphorus, sodium and calcium.

Recipe: Mango mousse: easy and refreshing recipe with video included

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30. Mussels

The mussel is a source of iron in 4.5 mg per 100 grams, as well as in folic acid and vitamin B12. It also has Hem iron that is easily absorbed and proteins of animal origin that favor the assimilation of iron.

Recipe: Mussels with marinara sauce. Quick and easy recipe

31. Millet

Millet is one of the richest iron cereals with a contribution of 3 mg per 100 g. Its content in vitamins B1, B2 and B9 is also very remarkable, three times more than that of other cereals. It is very similar to couscous but it is not sold precooked, usually it must be washed before, like quinoa, and it takes about 20 minutes to cook.

It is ideal to include it for breakfast or prepare it with vegetables as a side dish as the recipe we give you.

Recipe: Millet roasted with pumpkin: a perfect recipe to complete a complete menu, which can be prepared in advance.

32. Black pudding

The blood sausage made with red blood is one of the richest foods in iron and an excellent food source of iron Hem easily absorbed. It contains around 14 mg per 100 g. Containing blood of animal origin, which contains hemoglobin, provides an iron ready to be absorbed.

Recipe: Potato croquettes stuffed with black pudding and candied onion

33. Walnuts

Nuts, in addition to being an anti-stress food being a source of serotonin, are also a source of unsaturated fats such as omega 3 that helps reduce cortisol in the body. Its iron content is not negligible: 2.6 mg per 100 g

Recipe: Mushroom carpaccio with nuts and pomegranate, the complete and healthy autumn salad

34. Peach Ears

It is the food of plant origin with more iron, which provides 7 mg of this mineral per 100 grams Dried apricots are also an excellent source of potassium (more than a banana) and have important nutritional properties. They contain polyphenols that counteract the negative effect of free radicals and have anti-inflammatory action.

Recipe: Salad with fresh fruit, pipes and dried apricots

35. Oysters

Oysters are a healthy shellfish with low fat content and high intake of omega-3 fatty acids, necessary for the proper functioning of our circulatory system.

As a good marine food, they contain high amounts of iodine, zinc, very beneficial to assimilate food proteins and significant amounts of iron with a high biological value that makes us assimilate it without any difficulty. What they are aphrodisiacs is a myth. Provides 9 mg per 100 g.

Recipe: Prawns in oyster sauce

36. Partridge

If we compare it with other meats, the partridge contains a significantly higher amount of calcium than calcium. It also highlights the content of other minerals such as iron (7.7 mg per 100 gr) of high bioavailability. It is also a good source of water-soluble vitamins thiamine, riboflavin, niacin, B6 and B12.

Recipe: Pickled partridge salad with pomegranate and honey vinaigrette: a fresh dish that combines vegetables and fruit with the special point that pickled partridge brings.

37. Parsley

Parsley is used to flavor dishes and we can find it fresh as dehydrated.

It is a source of vegetable iron (8 mg per 100 g), carotenes, calcium and vitamin A with antioxidant effect in our body. It also offers vitamin E as well as many vegetable oils and vitamin C that also reduce oxidative stress in our body.

Recipe: Fish fillets in parsley sauce

38. Sprockets

Pine nuts are a concentrated source of quality energy and unsaturated fats, among which oleic and linoleic acid stands out. They are also a source of vegetable and fiber proteins, and have antioxidant and anti-inflammatory properties.

As for minerals, they contribute 5.6 mg of iron per 100 grams, magnesium, phosphorus, and B vitamins as well as vitamin E.

Recipe: Pink tomatoes stuffed with pine nuts and raisins. Vegetarian recipe

39. Pistachios

A handful of 100 g of pistachios contains 3.9 mg iron. Phosphorus and vitamin A complete their nutritional profile, which makes these nuts an ideal food for the nervous system.

Recipe: Noodles with Burgos cheese and spinach and pistachio pesto

40. Quinoa

Quinoa is a pseudocereal rich in fiber and vegetable proteins of good quality, with a considerable supply of iron of 13.2 mg per 100 g, B vitamins and a minimum of good fats for the body. It is one of the best known superfoods today.

With it we can prepare everything from salads and soups, to breakfast dishes and many more recipes.

Recipe: Asian style quinoa and shrimp salad: light recipe for a delicious dinner

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41. Arugula

Arugula is perfect to prevent anemia and improve digestion. Highlights include the high amounts of vitamin C, beta carotenes and provitamin A and iron, which gives us in large quantities and that combined with vitamin C makes the body assimilate much better. This is what makes arugula the perfect vegetable for people who are prone to anemia.

Recipe: Roasted pumpkin salad, avocado and arugula. Recipe to take care of yourself enjoying

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42. Chia seeds

This seed is a food of great nutritional value and interesting properties. It has a high oil content and is the richest vegetable source in omega 3 fatty acids (it exceeds three to ten times the concentration of unsaturated fatty acids in most grains). It also contains omega 6 and highlights its contribution of calcium, magnesium, vegetable proteins and potassium. As for iron, it has 16.4 mg per 100 grams, reaching up to 20.4 mg per 100 grams in the case of its flour.

Recipe: Chia pudding with raspberries, kiwi and coconut, easy recipe for a very complete breakfast (with video included)

43. Sesame Seeds

Sesame seeds or sesame seeds are one of the most popular at the time of making bakeries and also, they are one of the seeds with more calcium and proteins of all the specimens. Both white and black sesame have high antioxidant capacity, and in terms of iron they contribute 14.55 mg per 100g.

Recipe: Quick bread with chia seeds, flax, pumpkin, sesame and oatmeal. Recipe for a breakfast full of energy

44. Soy

Soy is the legume that contains the most iron: 15.7 mg per 100 g. But on the other hand, if we compare it with others, soy is more caloric than average legumes. It is perfect as a source of vegetable protein instead of animal protein and helps reduce cholesterol levels as well as strengthen bones by being a source of calcium.

Recipe: Baked peppers stuffed with textured soy, a healthy vegan recipe with soy stuffing that if left over you can save for other dishes such as empanadillas or sauces.

45. Tofu

It is a very interesting commodity to include in your diet if you have not done so yet. It offers a good source of vegetable protein without animal ingredients. It is a product obtained from soybeans and therefore with high iron content, provides 5.36 mg of this mineral per 100g. Among its many benefits, its calcium content is essential to maintain the good health of our bones and prevent osteoporosis.

Recipe: White bean salad with curried tofu: healthy recipe. A recipe that combines two important sources of iron in the same dish: beans and tofu.

46. ​​Dry Tomato

If you still do not, try incorporating the dried tomato into your dishes, although you have to take into account that the caloric load increases considerably compared to the fresh tomato. It is a food rich in vitamin A, lycopene, magnesium potassium and sodium. Its iron content, 2.7 mg per 100 g.

The dried tomato is an ingredient that brightens and enhances the flavor of many dishes, perfect for use in salads, wraps, sandwiches, pizzas and pasta, among many others.

Recipe: Gratin pasta with vegetable sauce, nuts and dried tomato: recipe for use

47. Raisins

Raisins, like other dried or dehydrated fruits, have a reduced aqueous content and concentrate many of the nutrients present in the fresh fruit. They have anti-inflammatory properties and are very useful for preventing or reversing constipation.

Among the minerals, calcium, potassium, iron (1.9 mg per 100g) and magnesium, and also have a minimum of vitamin C.

Recipe: Sauteed couscous with nuts and seeds. Healthy recipe

48. Egg yolk

Egg yolk is a food that contains 'nonheme' iron, despite being of animal origin. More than half of the egg's proteins are found in the yellow part and in addition to iron (2.7 mg per 100 g) contains monounsaturated and polyunsaturated fats, lots of fat-soluble vitamins and other minerals such as phosphorus and potassium.

Recipe: Baked eggs with zucchini, healthy recipe