Created on October 8, 2021

Are you consuming enough iron? Iron is an essential mineral, and your body needs it for growth and development. Furthermore, iron produces hemoglobin, a protein found in the red blood cells that carries oxygen to all parts of the body. The good news is that you can get a sufficient amount of iron your body needs from the foods you eat. 

Here are some of the best foods that are rich in iron: 

Organ Meats

Organ meats may be a touchy subject for some, and some won’t even come close to it, let alone put it in their mouths. Before you swear off this type of meat forever, try them first. Liver is organ meat, and if you enjoy paté, then you can eat this type of meat. 

Organ meats are high in protein, and they’re rich in vitamins A and B, choline, copper, and selenium. 


People who eat meat are less prone to iron deficiency. Red meat has 2.2 milligrams per 3-ounce serving. However, to get the most out of it, you also need to consider plant-based iron sources. 

Beans & Lentils

Soybeans, for example, contain 8.8 milligrams of iron, while lentils contain 6.6 milligrams. Indeed, you can get a lot of iron from these. 


Spinach contains 2.7 milligrams of iron, while cooked spinach has 6.4 milligrams of iron. Aside from the iron content of this vegetable, it’s also rich in vitamin C that will help your body boost its ability to absorb iron and antioxidants. In fact, it can help your body absorb the carotenoids. 


Aside from being tasty, shellfish is also nutritious, and it is high in iron, specifically oysters, mussels, and clams. For example, 100 grams of clams contain up to 3mg of iron. It can also help increase the level of HDL cholesterol in the blood. 


A cup of cooked quinoa has 2.8mg of iron. Additionally, quinoa has no gluten, which is ideal for celiac disease and gluten intolerance. It is also high in protein compared to other grains. Furthermore, it’s also rich in folate, magnesium, copper, and manganese. It can help protect the cells from damage from free radicals. 


Who doesn’t like turkey? This Thanksgiving staple is a good source of iron. Moreover, it can also support weight loss because it’s high in protein that will make you feel full. It also increases the metabolic rate after a meal. 


Broccoli is one of the few vegetables that are rich in iron, and it’s also rich in vitamin K. It also contains specific plant compounds that can help protect against cancer. 

Get Your Iron Today

Getting the iron your body needs is easy; you don’t need to take supplements as long as you eat the right foods that are rich in this mineral. Fortunately, there are a lot of great sources of iron you can find in food today. As mentioned, iron is essential to your overall health. Therefore, make it a point to consume iron-rich foods that will make you healthier and feel better about yourself. 

Spare yourself the stress of prepping meals rich in iron; you can get good healthy meals delivered to your doorstep! Eat Rite Foods can make it happen for you. Contact us today! We are based in Delaware and Buffalo, NY, but we deliver nationwide except Alaska and Hawaii.

Become a member and start eating right!



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