Iron-Rich Foods to Boost Your Haemoglobin Levels

Crucially present in red blood cells, haemoglobin is responsible for moving oxygen from the lungs to the rest of the body. Maintaining energy, cognitive capacity, and general health depends on haemoglobin levels. A key component of haemoglobin, iron, is required for protein synthesis. Unfortunately, iron deficiency is a common nutritional concern worldwide and results in disorders including anaemia, which can cause weakness, tiredness, and other health problems.

Eating iron rich foods can help prevent iron deficiency and guarantee ideal haemoglobin levels. So, this blog will discuss several iron rich foods that might help raise your haemoglobin levels. 

12 Foods High In Iron To Increase Haemoglobin

If you want to increase your iron intake with a dietary change, here are the iron rich foods you should try out. 

1. Shellfish

Among the top 10 iron rich foods are shellfish, including mussels, oysters, and clams. The body absorbs heme iron from animal-based foods more easily than it does non-heme iron from plant sources. For higher iron intake, shellfish are, therefore, a great choice. One serving of clams, for example, can supply up to 23.8 mg of iron—more than 100% of the daily advised intake for adults. 

2. Spinach

Spinach is among the leafy green iron rich vegetables. Though it is less easily absorbed than heme iron, spinach's iron is still a great dietary source. About 36% of the daily recommended intake for women, one cup of cooked spinach has roughly 6.4 mg of iron. Additionally, high in vitamin C, spinach can help improve the absorption of non-heme iron taken concurrently. 

3. Meat from the Liver and other organs

Liver and organ meats are amazing iron rich foods. Beef liver, for example, offers roughly 6.5 mg of iron per 3-ounce serving, more than meets their daily iron needs. Organ meats also provide several other minerals, including copper, folate, vitamin B12, and vitamin A. 

4. Legumes

Excellent foods with iron among plants are legumes, including lentils, chickpeas, black beans, and peas. For instance, a cup of cooked lentils has roughly 6.6 mg of iron, about 37% of the daily advised intake. Furthermore, high in protein, fibre, and vital micronutrients, including folate, magnesium, and potassium, are present in legumes. 

5. Red meat

Iron is mainly found in red meat—beef, lamb, and pork, among others. About 2.7 mg of iron which is about 15% of the daily advised intake for women, is found in a 3-ounce serving of cooked ground beef. Red meat provides high-quality protein, vitamin B12, and zinc—all vital for muscle development, nerve function, and immunity. 

6. Pumpkin

A healthy iron rich food with reasonable non-heme iron content is pumpkin seeds. About 2.5 mg of iron is found in one ounce of pumpkin seeds or roughly 14% of the daily advised intake for women. Rich in magnesium, zinc, and good fats as well, these iron rich vegetables’ seeds support the immune system, heart, and bone health. Including pumpkin seeds in your diet can be as easy as tossing them over oatmeal, yoghurt, or salads or as a crunchy snack.

7. Quinoa

Quinoa is a food that has high iron, along with protein, fibre, and vital amino acids. About 2.8 mg of iron is found in a cup of cooked quinoa which makes about 16% of the daily advised intake for women. Other nutrients including magnesium, manganese, and phosphorous are also present in this gluten-free food. 

8. Turkey meat 

Turkey meat, especially dark turkey meat, is one of the best foods with iron. About 1.4 mg of iron, roughly 8% of the daily recommended intake for women, is found in a 3-ounce serving of roasted turkey meat. This meat is also packed with other nutrients like vitamin B6, niacin, and phosphorous. 

9. Broccoli

One nutrient-dense vegetable with a modest level of non-heme iron is broccoli. About 1 mg of iron is found in one cup of cooked broccoli, roughly six percent of the daily intake advised for women. Although broccoli has less iron than other foods with iron, its great vitamin C content makes it an excellent addition to an iron-boosting diet. 

10. Tofu

Rich in non-heme iron, tofu is a rather well-known plant-based protein source. About 3 mg of iron is found in a half-cup serving of tofu, which roughly matches women's daily advised intake. Moreover, a good source of calcium, magnesium, and several important amino acids is tofu. From stir-fries and soups to salads and smoothies, its adaptability makes it a great component for many kinds of cuisine. 

11. Dark chocolate

Apart from a great treat, dark chocolate high in cocoa content is a good source of non-heme iron. About 3.3 mg of iron—roughly 18% of the daily advised intake for women comes from a 1-ounce portion of dark chocolate (70–85% cocoa). Antioxidants also abound in dark chocolate, including flavonoids, which can help with heart health and inflammation reduction. 

12. Fish

Heme iron is plentiful in some fish, including mackerel, salmon, and tuna. About 1.4 mg of iron, roughly 8% of the daily recommended intake for women, can be extracted from a 3-ounce serving of canned fish. Fish is an excellent source of iron food items and omega-3 fatty acids. 

Importance Of Iron For Haemoglobin

The importance of iron for haemoglobin includes: 

• Iron is essential to haemoglobin, the protein in red blood cells that transports oxygen from the lungs.
• Maintaining energy levels requires adequate iron levels to transport oxygen.
• Iron helps immune cells grow and differentiate, supporting the immune system.
• Cognitive development, especially in infants and young children, requires iron.
• Muscle endurance and function are facilitated by normal iron levels. 
• Iron helps tissues grow and repair by synthesising DNA and dividing cells.

Conclusion 

Maintaining general health and raising haemoglobin levels depend on including a range of foods from iron rich foods list in your diet. From shellfish and red meat to leafy greens and legumes, there are lots of great and nutrient-dense choices available. 

If you don’t have the time to sort different food products to suffice your daily iron needs, Good Monk has got you covered. We have Nutrition mixes, Instant fruit drink mixes and nutrition bars rich in iron. Our selection of dietary supplements and products meant to support your well-being is made from premium ingredients to enable you to reach your health targets and satisfy your dietary requirements. 

FAQs 

1. Are there different types of iron in foods?

Indeed, two forms of dietary iron exist: non-heme and heme iron. Meat, fish, and poultry are animal-based foods high in heme iron; the body absorbs this mineral more readily. Found in plant-based foods, including legumes, grains, and vegetables, non-heme iron absorbs less. 

2. How can I improve the absorption of iron from my diet?

Eat foods high in vitamin C, such as citrus fruits, tomatoes, and bell peppers, along with iron-rich foods to improve iron absorption. 

3. How much iron do I need daily?

Age, gender, and life stage all affect the daily iron requirement. While adult women demand 18 mg daily, adult men usually need around 8 mg of iron.

4. Are there specific conditions that require more iron intake?

The body's demand for iron can be raised by some disorders, including pregnancy, menstruation, and chronic diseases. Particularly pregnant women need more iron to support the growth of the foetus and increase blood volume.