Iron is one of the most required nutrient  for human body. Many health organizations and online question and answers websites announced if anyone have low Iron levels that means they are not 100% healthy.

As per researches men above 19 years of age should consume 8 milligrams of iron daily and women aged between 19-50 years of age are required to consume 18 milligrams of iron daily. Comparing to men women need more iron.

If men and women failed to consume above iron they faced below health issues due to iron deficiency.

Top 10 Iron deficiency Issues

  1. hair loss
  2. fatigue
  3. headaches
  4. low haemoglobin
  5. Unusual Tiredness
  6. Paleness
  7. Fertility Issues
  8. Skin Issues
  9. Shortness of Breath
  10. Heart Palpitations

Iron protein available in many formats. below are the list of Iron protein available sources.

High iron rich vegetables

  • Spinach
  • Broccoli
  • Beetroot
  • Potato
High iron rich vegetables Iron Content
Spinach 4 milligrams per 100 grams of Spinach.
Broccoli 2.7 milligrams per 100 grams of Broccoli.
Beetroot 0.8 milligrams per 100 grams of Beetroot.
Potato 3.2 milligrams in one large potato.

High iron rich fruits

  • Watermelon
  • Apples
  • Pomegranate
  • Strawberries
High iron rich fruits Iron Content
Watermelon 0.4 milligrams in one cup of Watermelon.
Apples 0.31 milligrams in one medium apple
Pomegranate 0.3 milligrams in 100 grams of pomegranate.
Strawberries 0.4 milligrams per 100 grams.

High iron rich meat

  • Chicken breast
  • Ground beef/Red meat
  • Liver
High iron rich meat Iron Content
Chicken breast 0.7 milligrams per 100gms of chicken.
Ground beef/Red meat 2.1 milligrams per 85 grams.
Liver 9 milligrams of iron per 100 grams of chicken liver.

High iron rich sea food

  • Prawns
  • Mackerel or Bangda and Indian Salmon
  • Clams
High iron rich sea food Iron Content
Prawns 3 milligrams per 100 grams of prawns.
Mackerel or Bangda and Indian Salmon 1.7 milligrams per 100 grams of fish.
Clams 28 milligrams per 100 grams of clam.

High Iron rich Legumes and grains

  • Soybeans, kidney beans and chickpeas
  • Brown rice
  • Whole grains
High iron rich sea food Iron Content
Soybeans, kidney beans and chickpeas 15.7 milligrams per 100 grams of soybeans.
Brown rice 0.4 milligrams per 100 grams of iron.
Whole grains 2.5 milligrams per 100 grams of any whole grain.

Other options for High rich Iron food options

  • eggs
  • pumpkin seeds
  • tofu
  • nuts
  • dark chocolate
  • Watermelon seeds

In other words the above all food items are very good iron rich food options. Eat every day and maintain required Iron levels in your body and avoid iron deficiency.