Familiarity with food sources of iron

In this section, we want to introduce you to the rich sources of iron. The best sources of iron are meat, poultry and seafood, legumes, fruits and vegetables. Be careful to reduce the level of iron in your body and follow the recommendations of nutritionists in this field.

Low levels of iron in the body can cause iron deficiency anemia. Red meat is rich in iron, but some other foods also contain this mineral. To improve iron levels in the body, in addition to eating iron-rich foods, you should also eat foods rich in vitamin C to help absorb this mineral.

Meat, poultry and seafood

Beef, lamb, chicken thighs and seafood are significant sources of iron. Beef liver, chicken liver, other meat by-products, sardines, gypsy fish and oysters are high in iron. Iron in meat, poultry and fish is of the “heme” type and is better absorbed by the body.


Lima beans, red, black, peas, cooked beans and other legumes, including lentils and chickpeas, are good sources of iron. However, the absorption of iron in plant foods known as “non-heme” iron is not as good as that of heme iron. Also, the amount of iron absorbed from legumes depends on the type of food consumed with them. Combining legumes with sources of heme iron in one meal can increase the absorption of legumes iron.


Fruits generally do not contain significant amounts of iron, but vitamin C in citrus fruits and other fruits can help absorb “non-heme” iron from plant sources. Dried apricots, dates and raisins contain significant amounts of iron because the nutrients are concentrated in the nuts.

the vegetables

Many vegetables, including broccoli, green peas, kale, kale, and spinach, are high in iron, but like other plant-based foods, the iron in them is “non-heme” that is not easily absorbed by the body. Eating these vegetables with iron sources such as chicken steak or thighs or with fruits and vegetables rich in vitamin C such as sweet peppers, tomatoes or mango slices can help increase the amount of iron available in green vegetables.


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