Iron-rich foods: Eat spinach, chickpeas and dark chocolate to increase your iron levels

If you feel consistently weak and tired even after resting, have shortness of breath, feel dizzy, or have headaches, you may have an iron deficiency. Other signs of low iron are pale skin or a yellowish tint, cold hands and feet, brittle nails, and hair loss.

These are signs for you to increase your iron intake in your everyday diet, and there are some easy ways of doing that. Eating more lentils and red meat if you’re non-vegetarian, or including vegetables like spinach, broccoli and sweet potatoes are a great way to increase iron in your body. Other good sources of iron are pumpkin seeds, apricots and raisons.

Here are some top foods that can boost your iron intake:

• Spinach

Spinach is one of the most popular leafy greens rich in plant-based iron. It’s also packed with vitamin C, which enhances the absorption of iron, according to the National Institutes of Health (NIH), Office of Dietary Supplements. Cooked spinach provides about 3.6 mg of iron per 100 grams, as per the USDA.

Also read | Iron deficiency anemia: Pair these iron-rich foods with Vitamin C-rich options in daily diet

• Lentils

Lentils are another excellent source of plant-based iron, offering about 3.3 mg of iron per 100 grams when cooked, according to the Harvard T.H. Chan School of Public Health. Lentils are also high in protein, fibre, and other essential nutrients, making them a versatile option for vegetarians.

• Red meat

Red meat is rich in heme iron, the type of iron most easily absorbed by the body. They are also a great source of zinc and B vitamins. The NIH says that heme iron found in meat is more easily absorbed in our bodies than non-heme iron from plant-based sources.

• Pumpkin seeds

Pumpkin seeds are a great snack option and a rich source of iron, offering about 2.5 mg of iron per ounce. They also provide magnesium, zinc, and healthy fats, making them a perfect addition to salads or smoothies. PubMed Central highlights their role in supporting iron intake and other nutritional benefits.

• Chickpeas

Chickpeas offer about 2.4 mg of iron per 100 grams. They're versatile, easy to add to curries, salads, or make into hummus, and are also rich in fibre and protein, according to the USDA National Nutrient Database.

• Tofu

Tofu, made from soybeans, is a great source of plant-based iron, as per the Journal of Food Science and Technology, providing about 3 mg per 100 grams. It is also rich in protein and calcium. It can be used in stir-fries, soups, and salads, making it a versatile choice for vegetarians.

Also read | Iron deficiency anaemia: Causes, symptoms and cure for the most common nutritional deficiency disorder

• Quinoa

Quinoa is a gluten-free grain that's rich in iron, offering about 2.8 mg of iron per cup. It is also a complete protein, meaning it contains all nine essential amino acids, and is an excellent choice for vegetarians.

• Dark chocolate

Dark chocolate, especially with 70 percent cocoa or higher, is a delicious source of iron. PubMed Central highlights the health benefits of dark chocolate, including its role in iron intake. A 1-ounce piece can provide up to 3.4 mg of iron. It's also packed with antioxidants, which have various health benefits.

• Sweet potatoes

Sweet potatoes are not only a great source of vitamin A but also contain about 0.9 mg of iron per medium potato. They’re easy to prepare in many dishes and add a healthy, nutrient-rich component to any meal.

Also read | Symptoms of iron deficiency: Expert tips to prevent fatigue, brittle nails, headaches, and more

• Eggs

Eggs, particularly the yolk, are a good source of iron. One large egg provides around 0.9 mg of iron. Eggs are also rich in protein and B vitamins, making them a nutritious option for breakfast or any meal.

• Dried fruits (Apricots, raisins, and prunes)

Dried fruits like apricots, raisins, and prunes are concentrated sources of iron. For example, a 1/4 cup of dried apricots contains about 1.2 mg of iron. These fruits also provide fibre, antioxidants, and natural sweetness.

• Fortified cereals

Many breakfast cereals are fortified with iron, often providing 4.5 mg to 18 mg per serving, depending on the brand and type. Choose cereals that are fortified with both iron and vitamin C for optimal absorption.

• Broccoli

Broccoli is another vegetable that provides iron, with about 0.7 mg of iron per 100 grams when cooked. It’s also high in vitamin C, which helps enhance the absorption of non-heme iron.

• Peas

Green peas contain about 2.1 mg of iron per 100 grams. They’re an easy addition to soups, stews, and salads and are also packed with fibre and protein. The USDA National Nutrient Database highlights the iron content in green peas and their other nutritional benefits.

To maximise iron absorption, pair iron-rich foods with sources of vitamin C (like citrus fruits, bell peppers, or tomatoes), as it enhances the absorption of iron. Also, avoid drinking tea or coffee with meals, as they can inhibit iron absorption.

By adding a variety of these iron-rich foods into your diet, you can help maintain optimal iron levels and support overall health.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.