List of Foods With High Amounts of Iron

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods. For more high iron foods see the lists of high iron foods by nutrient density, iron rich foods (heme and non-heme), and the list of fruits and vegetables high in iron.
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Iron-rich foods are an essential part of any balanced diet. Know which foods are high in iron so you can add them to your favorite recipes.

Pumping iron just got tastier. The next time you're thinking about adding more energy to your day or getting more oxygen in your body, simply add more iron to your diet, says personal trainer and hol
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Many vegetarians and vegans worry about getting enough iron in their diet. Since meat is traditionally thought of as the main source of iron, vegetarians need to find different sources to help them reach their recommended amount of iron each day. Fortunately, there are several delicious and...