Iron Rich Foods – Healing Anemia Symptoms Naturally

Finding iron rich foods can be as easy as looking in your pantry.  Iron deficiency anemia symptoms (weakness, fatigue, and reduce mental clarity) can be reduced by eating foods rich in iron.

Not all food sources of iron are the same. There are two different types of iron in food: heme and non-heme.  Heme iron is usually associated with animal meat and is more readily absorbable in the human body.  Non-heme iron comes from plants (fruits, grains, nuts, vegetables).  The body has a more difficult time taking in non-heme iron.  You can increase the bioavailability of non-heme iron by cooking veggies in a cast iron skillet and by eating non-heme foods along with vitamin C.

While the list of iron rich foods can be quite extensive, here are just a few foods that are high in both iron and flavor:

Beans – Beans are not only great for your heart, they’re packed full of fiber and non-heme iron.  No matter what type of beans you select (Pinto, Kidney, Black), you’ll get a significant amount of iron, roughly 3.5 mg of iron per 1 cup serving.  Add tomatoes to your beans to ramp up the iron absorbability.

Fish – Fish has the most health benefits of the iron rich foods.  Loaded with omega-3 fatty acids, fatty fish (salmon, tuna) can help reduce depression, heart attacks, and strokes.  It is also a potent source of iron. 

Spinach – Green leafy veggies like spinach, chard, and kale are foods rich in iron.   Add spinach to salads and sauté chard in olive oil and garlic.

Nuts – Nuts are a great source of iron.  Portable and tasty, nuts are full of protein and one the best iron rich foods.  The amount of iron depends on the type of nut. Pistachio nuts contain the highest amount of iron of all nuts:  100 grams has 15 mg of iron.  One hundred grams of Brazil nuts have about 2.5 mg of iron.

Red Meat – To get the most effective form of iron, eating red meat is the ticket.  Lamb, beef, and venison all have the most absorbable form of iron (heme) for the body. But eat red meat sparingly, as it can be a bit fatty and can raise your blood cholesterol level. 

Molasses – Blackstrap molasses is a truly forgotten food.  Used primarily as a natural sweetener, molasses is loaded with iron and potassium. Just one tablespoon of molasses has about 3.2 mg of iron.  Add molasses to cookies, cakes, and baked beans.

Dried Fruit – Dried fruit (apricots, raisins, prunes) are easily transported and packed full of iron. Add dried fruit to granola and cereal for breakfast.

Whole Grains – Bran, wheat, and oats can all add iron to your diet. Be sure to read your food labels closely. Choose only whole grain minimally processed breads and pastas.

Eggs – Natural eggs can add a fair amount of iron to your diet.  One egg has about 0.6 mg of iron. Have a breakfast of 2 boiled eggs with a glass of orange juice. 

Beets – Beets are the most polarizing of the iron rich foods.  People either love or hate beets. Blood red and with a distinctive taste, beets can be eaten cooked or raw.  Beets have been used for centuries to cure liver ailments.  One hundred grams of beets has around 1 mg of iron.

Photo Courtesy – Stewart Butterfield flickr.com