10 Iron Rich Food Items


By Ada Kohli
Published Sept 16, 2021

Hindustan Times


The most important function performed by iron is to supply oxygen throughout the body and produce red blood cells

Deficiency of iron causes anaemia. Here is a list of Iron rich food items to add in your diet

Dark chocolate

As compared to regular chocolate, dark chocolate has higher cocoa content and is an excellent source of iron. But eat it in regulation as it has high calories too


Seeds such as sesame, garden cress, and sunflower are power-packed foods containing nutrients such as iron and zinc, that can help enhance the hemoglobin levels

Nuts and dry fruits

One ounce of nuts such as peanuts, walnuts, almonds, have close to 2 mg of iron along with vitamins and minerals. They can also give your immunity an instant boost

Brown rice

It is rich in iron and fibre and helps in getting rid of toxins within the body


These dried fruits are rich in iron but must be had sparingly as they conatain a concentrated form of sugar 


Seafood like fish and shellfish include omega-3 fatty acids and vitamin D along with a significant amount of heme iron

Dark green leafy vegetables

Parsley, spinach, and broccoli are good options to increase your iron intake. You can use them in a salad or make soup


Legumes such as beans, lentils, chickpeas, peas, and soybeans contain high quantities of iron

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