2 tbsp of flax seeds will give you 6 percent of iron and 4 grams of protein. 2tbsp of tahini will give you 5 percent iron and 6 grams of protein. 2 tbsp of mesquite powder will give you 30 percent of iron and 5 grams of protein. 1/4 cup of cocoa powder will give you 20 percent of iron and 5 grams of protein.
I invite you to take a look in my pantry. Yes, it is orderly. What can I say...it is me. I like everything in it's place but that is not what I want to talk about. The subject I want to talk about is IRON. I have been deficient in iron for about 25 years. I did try to take iron pills through out my life but they always made me sick. Well it never occurred to me to try to get the iron I need from the foods I eat. Yes, I know you can eat spinach and meat but what about other foods... like vegetables, fruits, nuts, grains, and seeds.
I have been eating more iron by eating more fresh vegetables, fruit, nuts, seeds, and grains. One thing I found out is that Iron is in a lot of food.
It has been about 2 months that I have not craved chocolate or sweets. It is amazing what fresh vegetables and fruit will do to you.
3/4 cup of whole grain pasta gives you 10 percent of iron and 8 grams of protein.
1/2 cup of Vegi Soup Mix gives you 25 percent of iron and 21 grams of protein. 1/2 cup of 13 Bean Soup Mix gives you 30 percent of iron and 7 grams of protein.
1/2 cup of kidney beans gives you 15 percent of iron and 8 grams of protein. 1/2 cup of black beans gives you 10 percent of iron and 8 grams of protein.
1/4 cup of Quinoa gives you 12 percent of iron and 6 grams of protein. 13 flax seed crackers (Mary's Gone Crackers) gives you 6 percent of iron and 3 grams of protein.
3tbsp of hemp seeds gives you 16 percent of iron and 11 grams of protein.
1 cup of rice milk gives you 2 percent of iron and 1 gram of protein. 1 cup of coconut milk gives you 4 percent of iron and 1 gram of protein.
Here is a list of other foods I found online.
| Vegetables | Quantity | Iron (mg) |
| Soybeans | 2 cups | 30 |
| Cooked Spinach | 2 cups | 12.8 |
| Swiss Chard (cooked) | 2 cups | 8 |
| Peas | 2 cups | 6.76 |
| Chickpeas | 2 cups | 6.4 |
| Turnip Greens | 2 cups | 6.4 |
| Collard Greens | 2 cups | 6.2 |
| Potato | 2 large | 6 |
| Asparagus | 2 cups | 5.74 |
| Parsley | 1 cup | 5.5 |
| Water Cress | 2 cups | 4.4 |
| Brussels Sprouts | 2 cups | 3.8 |
| Cooked Pumpkin | 2 cups | 3.4 |
| Beetroot | 2 cups | 2.68 |
| Vegetables | Quantity | Iron (mg) |
| Beet Green | 2 cups | 3.8 |
| Bok Choy | 2 cups | 3.6 |
| Kombu | 2 cups | 3.2 |
| Mustard Greens | 2 cups | 2.9 |
| Kale Cabbage | 2 cups | 2.6 |
| Broccoli | 2 cups | 1.21 |
| Cauliflower | 2 cups | 0.94 |
Red meat is a rich source of iron. Beef, sheep meat, duck, goose and horses are considered as sources of red meat, which are rich in iron content. Eating them once in a while will give you the required dietary dosage of good iron. You can try out some
meatloaf recipes to make your dishes suit your palates.
Beet RootBeetroot has high level of iron content. This helps in reactivating and regenerating the red blood cells.
SpinachIt is not just meant for Popeye, but for all his fans too!
Spinach, the generously green plant is one of the popular sources of iron. A serving of 180 g of spinach, gives the body 6.43 mg of iron.
BroccoliBroccoli is similar in structure to cauliflower. It is known for its abundance of iron. Boil with some salt and pepper and add it to your salads and other fillings, so that you do not miss out on the required iron.
AlmondsAlmonds, the exquisite nuts of Middle East have good amount of iron contents. An ounce of almonds in daily diet, will give you 6% of daily iron requirement.
DatesDates which vary from deep red to dark brown owe their shades to high iron contents. These
dry fruits provide the body with essential nutrients and are thus supposed to have multiple health benefits.
FenugreekFenugreek, native of Indian land, is used both as a herb and spice. This
vegetable is one of the important on the iron food's list. This natural source of iron is good for building hemoglobin and for long-term health benefits.
AsparagusAsparagus belongs to the plant family and has over 300 species. 'Asparagus officinalis' is the edible asparagus and it has good amount of iron top. For
healthy eating try incorporating asparagus soup or asparagus salad in your daily meal.
Romaine LettuceThis high in iron food, can be eaten raw. It also provides Vitamin C, K and A to the body. For delicious preparations use it in
salads and
sandwiches.
Swiss ChardSwiss Chard has innumerable health benefits. Swiss chard is recommended as improve the intake of iron for those suffering with iron deficiency and even to those who want to prevent one!
Kale CabbageKale
cabbage is an ultimate source of iron. You can fry it or boil it, the vegetable is sure to give you your daily dose of iron.
CornCorn helps in reducing iron deficiency. It is easy to cook and healthy to eat. Spinach and corn combination is lovely and a hit among kids, try it out for dinner tonight!
PotatoesEverybody loves potatoes! Potatoes enhance iron absorption and baked potatoes with skin are foods with high iron content. So have them for breakfast, lunch or dinner! Experiment with the
potato recipes for discovering its interesting flavors.
ClamsClams are a type of a shellfish. They are freshwater and marine water
seafood. They are extremely easy to cook and are found in the coastal cuisines.
OystersExotic oysters are also a type of shellfish which contain,
magnesium,
zinc,
calcium and copper, besides lots of iron.
RaisinsRaisins are a good source of iron for those who are suffering from anemia. They also act as
antioxidants, which are important for protection of cells. The high iron food tastes the best with chocolates, if that's an incentive!
FigFigs are foods high in iron. The fruit can also be consumed as laxative and is a delicious substitute for sweets. The native of western Asia, fig can be cooked or eaten raw too.
CarrotsThe benefits of carrots are immeasurable. The beautiful color of the carrot is tempting enough to include it in your diet. You can make salads, juices or even eat raw.
BreadWhole wheat breads are iron rich foods and are thus recommended for improving iron intake. Whole wheat breads also provides the body with carbohydrates and fiber.
WatermelonWatermelon is the 'iron fruit'. Its sweet taste is awaited by many in all round the year. The fruit rehydrates the body and provides the essential richness of iron.
TomatoThe rich red color of tomatoes is a good enough indicator that they are high in iron. 8 ounces of tomato juice in food preparation provides the body with 1 mg of iron.
Tomato recipes also add to the nutritional value of the meal.
Sunflower SeedsSunflower seeds are iron rich foods. A 1/4th cup of sunflower seeds gives the body 1.2 mg of iron.
ApricotsDried apricots if given to anemic people, improves the condition of the body steadily. The fruit is easy to digest and it also has nutrients like
vitamin A and
vitamin C.
LentilsLentils are native of India and hence form a part crucial part of Indian square meals. Regular consumption of lentils averts iron deficiency and provides the body with essential amino acids.
Green PeasGreen peas are also foods high in iron content. They help in blood cell formation and function, and thus help in preventing anemia.
SoybeansHaving ¾ cup of soybeans gives you 6.5mg of iron dosage. This goes to show its importance in the our diet!
TunaTuna sandwiches are yummiest snacks! You can also use tuna in salads, grill it or roast it. The fish is simply a gourmet's delight and high iron food.
AlfalfaAlfalfa is a
herb and has many nutrients. The herb has a high content of iron. Having 1 cup of herb can give you .32 mg of iron.
BarleyBarley is a clear king of all nutrients. It is a must in the regular diet. The cereal not only has iron but is rich with copper, magnesium,
selenium and zinc.
ChickpeasChickpeas are mandatory for
healthy living as they are a good source of iron. Having 200 g of chickpeas will provide the body with 6.2 mg of iron.
Bran FlakesBran flakes is an excellent breakfast option for both, kids and adults. Bran flakes are available in various flavors, which makes the breakfast interesting. Eating just 45 g of bran flakes gives you 5.3 mg of iron.
MuseliMuseli is a
nutritional supplement, and is often prescribed by fitness instructors. They are toasted oats and can be eaten with milk. 60 g of museli in breakfast gives the body 2.76 mg of iron.
TofuTofu, a cheese like food content is high in iron. Having 4 ounces of tofu will give you 6mg of iron. Tofu can be fried, added to salads and even to curries.
Green beansGreen beans are a rich source of iron and can be eaten fresh. Frozen green beans have a longer shelf-life and can be used all round the year. Fresh green bean recipes are mouth-watering treats for one and all.
CashewsCashews are edible nuts and a very good source of iron. Having ¼ cup of nuts gives the body 2.1 mg of iron. Cashews are ground into pastes so that they can be used to make delectable curries.
Soy yogurtSoy yogurt has a trace of iron. However, it is a good substitute for buffalo milk. Having 6 ounces of soy yogurt gives the body 1.1 mg of iron.
Soy products are wonderful in taste and healthy as they are less calorific.
MilletMillet is a cereal crop of Asia. Popularly known as
Bajri or
Jowar in India, the crop tops the list of iron rich foods. Having one cup of millet gives the body 1.1 mg of iron.
Sesame SeedsSesame seeds are edible seeds, often used as a spice in
Indian food. Commonly known as
til in Maharashtra, it adds to the flavor and improves the nutritional value of the food by increasing the iron content. 2 tablespoons of sesame seeds give you 1 mg of iron.
Finger Millet or RagiFinger Millet or Ragi is a fantastic source of iron. Mostly consumed in western and southern parts of India, Ragi or
nachni is cooked as
bhakri, kind of a flat bread, as
kheer, a sweet porridge and
ladu, a sweet ball like preparation.
SproutsSprouts are
Kala Chana, alfalfa,
moong and barley. These seeds are juicy and add to the taste of salad or any curry preparation. They are high in iron content and can be boiled too.
Lima BeansLima beans is ideal for anemia sufferers. It replenishes the iron content in the body, restoring lost energy levels. Lima beans are also excellent for person dealing with
diabetes.
Pork RoastPork Roast is generous source of iron should be included as a part of diet to prevent anemia. Having 3 ounces of it gives the body 2.7 mg of iron.
Kidney BeansKidney beans or
rajmah is a vegetarian's delight. The beans make extremely tempting curries. An icon of Punjabi
dhabas, rajmah's red color is enough to talk about its high iron levels.
EggEgg yolks are important sources of iron and are very important part of the diet. If you are fitness conscious don't completely avoid yolks, because then you'd be missing out on the iron.
