8 Best Foods to Help Prevent Iron Deficiency

Sonali Kapoor

, Health A2Z


Does our body actually need to have good and high iron food? The body doesn’t only need it but actually its a necessity as it helps to make our body energetic, fit and healthy. Hi, being a writer it’s my duty to share some information. In this blog, I am suggesting you have these 8 best foods to help prevent iron deficiency.


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What is Iron Deficiency?



Iron deficiency is a problem that occurs due to a lack of nutrition. Iron is a functional part of all the cells in the body. Its main function in the body is to connect with our blood cells and carry oxygen throughout the body. Iron is also responsible for the storage of oxygen in our body so that it can be used by the cells as needed.


Due to lack of iron, your cells do not get oxygen, which can help you with many problems, such as fatigue, difficulty breathing, yellowing, etc. Let us know which food shortages can be met by consuming certain foods.


8 Best Foods to Help Prevent Iron Deficiency


1. Leafy Greens


Leafy greens are the best sources of nonheme iron. Some leafy greens like- Swiss chard and collard greens also contain folate. A diet which is low in folate may cause folate-deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate. They include:


  • Spinach
  • Kale
  • Collard greens
  • Dandelion greens
  • Swiss chard

2. Beans


Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile. Some iron-rich options are:


  • Kidney beans
  • Chickpeas
  • Soybeans
  • Black-eyed peas
  • Pinto beans
  • Black beans
  • Peas
  • Lima beans

3. Nuts and Seeds


There are many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. When you are choosing nuts and seeds, choose raw varieties whenever possible. Some nuts and seeds which contain iron are:


  • Pumpkin seeds
  • Cashews
  • Pistachios
  • Hemp seeds
  • Pine nuts
  • Sunflower seeds

4. Forfeited foods


Many foods are fortified with iron. But these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron:


  • Fortified orange juice
  • Fortified, ready-to-eat cereals
  • Foods made from fortified refined flour such as white bread
  • Fortified pasta
  • Foods made from fortified cornmeal
  • Fortified white rice

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5. Seafood


Some seafood gives heme iron. Shellfish such as oysters, clams, and shrimp are good sources. Most fish contain iron. Fish high in iron include:


  • Sardines, canned in oil
  • Canned or fresh tuna
  • Salmon
  • Fresh halibut
  •  Perch
  • Fresh haddock

6. Meat and Poultry


All meat and poultry contain heme iron. Lamb, red meat and venison are the best sources. Poultry and chicken have lower amounts. Consuming meat or poultry with nonheme iron foods, like- leafy greens, can increase the iron absorption.


7. Pomegranate


Pomegranate does not only contain a rich amount of vitamin C but it is also a rich source of iron and folate. People who are suffering from anemia must consume it. The iron content in it is not too high but as it is rich in vitamin C, it will help in the absorption of iron by the blood.


8. Herbs


Herbs like coriander, parsley, and spearmint are rich in iron and stimulate the production of hemoglobin in the body. A healthy diet is a key to a healthy body. Go for these natural foods and you will notice a major difference in your iron and vitamins level. But don’t forget to take your medicines on time.

What Juices are High in Iron?


Fruits and Vegetables, cooked spinach provides 6 milligrams of iron. Kale, broccoli, prunes, and raisins provide 1 milligram of iron per serving. Each of prune juice provides 3 milligrams of iron, and a cup of tomato, carrot, grapefruit, pineapple or mixed vegetable juice supplies 1 milligram

What level of Anemia is Severe?


Mild anemia equal to a level of hemoglobin concentration of 10.0-10.9 g/dl for pregnant women and children under age 5 and 10.0-11.9 g/dl for nonpregnant women. For all of the tested groups, moderate anemia equals a level of 7.0-9.9 g/dl, while severe anemia corresponds to a level less than 7.0 g/dl.



Hi, I hope this blog will help you to make your body fit and healthy. In the above blog, I have shared 8 Best Foods to Help Prevent Iron Deficiency. If your body is getting weak day by day and you feel lethargic all day then consult a doctor as earlier as you can.


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