Iron-Rich Foods
Reminders that Make A Difference

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Iron means life to us as human beings. It is one of the essential minerals that our bodies need to live a healthy life. Iron is responsible for getting more oxygen into the cells. Iron is essential in making new red blood cells that carry oxygen molecules throughout the body. No iron, no red blood cells. No red blood cells, no oxygen. The body will develop anemia – a term for lack of red blood cells.

Anemia is a serious illness with dizziness, extreme fatigue, moodiness, and other symptoms a person could develop. Doctor’s help is essential! However, including foods rich in iron on the daily basis can contribute to increased levels of iron in the body. A diet rich in veggies and beans and meats can supply iron for our normal functioning.

Part of addressing this condition is iron supplements. Another part is with foods rich in iron. Here are some food options that we need to include into our diet to keep iron levels normal. You will find both vegetarian and non-vegetarian options. Choose yours that work for you!

Spirulina, 1 oz has 8 mg of Iron (44% DV)
Liver, 3 oz has 4 mg Iron (23% DV)
Grass-fed Beef, 200 g has 4 mg of Iron (22% DV)
Lentils, 1/3 cup has 3 mg of Iron (20% DV)
Dark chocolate, 1 oz has 3 mg of Iron (20% DV)
Spinach, 1/2 cup cooked has 3 mg of Iron (20% DV)
Sardines, 1/4 cup has 1.8 mg of Iron (10% DV)
Black beans, 1/2 cup has 1.8 mg of Iron (10% DV)
Pistachios, 1 oz has 1.1 mg of Iron (6% DV)
Raisins, 1/4 cup has 1.1 mg of Iron (6% DV)

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