home / Health
Iron Rich Foods To Include In Your Diet For A Healthy And Strong Body

Iron Rich Foods To Include In Your Diet For A Healthy And Strong Body

Iron is an essential mineral that your body needs for smooth functioning. Highly important for a strong immune system, iron helps boost energy levels and also regulates your body temperature. It also aids the functioning of hemoglobin which helps spread oxygen all over the body. Low iron levels lead to a drop in red blood cells which results in weakness and fatigue. Therefore, iron rich foods are an extremely important part of your diet and so you must identify the sources of iron you get on a daily basis. We help you with a list of foods that contain iron so that you can include them in your diet.

Iron Rich Foods 

Check out this list of iron food sources so that you can make sure to maintain the right iron levels in your body.

Iron Rich Foods: Vegetarian

Below is a list of iron rich vegetables to take note of.

  • Broccoli
  • String Beans
  • Kale
  • Spinach
  • Potatoes
  • Cabbage
  • Brussels Sprouts
  • Green Peas
  • Mushrooms

Zinc Enriched Vegetables


Iron Rich Foods: Non Vegetarian

An iron rich foods list for non-vegetarians to consider.

  • Chicken
  • Turkey
  • Beef
  • Lamb
  • Ham
  • Veal
  • Pork
  • Eggs

Fiber Rich Foods In India

Iron Rich Fruits

ALT Tag: Iron Rich Foods

Fruits can also be amongst some of the best sources of iron for your body and they are absolutely veg friendly.

  • Bananas
  • Oranges
  • Pomegranates
  • Melon
  • Apples
  • Kiwi
  • Strawberries
  • Apricots

Daily Iron Requirement

Your body requires essential nutrients on a daily basis to function well. Wondering how much iron do we need? Keeping your iron intake in check with iron rich food items is highly recommended. The daily iron requirement can be determined based on age and sex. This guide will give you an idea about how much foods with iron you need to consume to maintain iron levels in your body.


Kiwi Fruit Benefits For Eyes

Requirement According To Sex, Age & Pregnancy 

The list exactly states how many micrograms of iron one needs to consume based on their age, sex and preganancy.

Daily Iron Requirement For Males

1–3 years: 7 mg

4–8 years: 10 mg


9–13 years: 8 mg

14–18 years: 11 mg

19+ years: 8 mg

Daily Iron Requirement For Females

1–3 years: 7 mg


4–8 years: 10 mg

9–13 years: 8 mg

14–18 years: 15 mg

19–30 years: 18 mg


31–50 years: 18 mg

51+ years: 8 mg

Healthy Food Quotes In English


Pregnant women require 27 mg of iron per day to support the growth of the fetus and one’s own body. However, it’s best to consult your doctor before including anything in your diet.


Also Read

The Rainbow Diet Plan

The rainbow diet is not a superficial food trend but a literal way to stay healthy without having to worry about lack of nutrients on a daily basis. This diet encourages you to eat a mix of fruits and vegetables that are red, orange, yellow, green, and purple on a daily basis so that your nutrition needs are covered. 

The Skincare Diet

Healthy skin requires more than just skincare products. You need to eat right to get naturally healthy skin. After all, your skin is the largest organ of your body and these food items will help you maintain its integrity.


Healthy Diet For Your 20s

You may be in the prime of your life but you got to maintain your body to ensure you stay healthy as you age. Living a healthy lifestyle would mean to focus as much on your diet than other healthy habits like exercising and getting enough sleep. This diet is perfect to keep you on track in your 20s.

A Diet That Promotes Hair Growth

If you desire thick and long hair that has a natural shine to it, then you probably have tried all the haircare products that promise you that already. What you may have not considered is trying foods that boost hair growth. Here’s a list of ten best foods that will help your mane grow long and strong.


Super Foods For Your Sex Life

Food can play a major role in enhancing your sex life as it can improve performance and much more. Foods can fuel your body with the right nutrition that can set you on the path to greater sex. Not to forget, certain foods also work as great aphrodisiacs which are perfect to set the mood. Here is a list of super foods that can amp up your sex life.

Zinc rich foods 

How zinc is beneficial for you and know where you can get most of it, check this out.


You are now well versed with how much iron intake you should maintain on a daily basis. So, include iron rich foods in your diet right away!

Featured Images: Pexels

16 Nov 2021

Read More

read more articles like this
good points

Read More

read more articles like this
good points logo

good points text