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Are you looking for foods rich in iron? Then here is a list for you.

When you scour the net for iron rich foods, you often come across a list that is customised for western populations.

I often get asked by my patients with anemia as to how they can increase their hemoglobin through diet. As some of you may have read in my related post, a low iron level can lead to a low hemoglobin.

Yes, there are many foods that are available that can increase your iron levels. I have compiled a list here for you that I hope you find useful.

Cereals

Cereals such as ragi, oats and brown rice are a rich source of iron. Make sure you have these in your diet regularly.

If you suffer from diabetes, your doctor may refrain you from including some of these cereals in your diet. Make sure you discuss it with them first.

Whole Wheat

Whole wheat items are now considered one of the best foods to eat for a number of reasons. One reason is their high iron content.

When choosing whole wheat foods, try and include whole wheat atta and whole wheat bread in your diet. A wheat bread sandwich is a great snack or even great for lunch if you are dieting.

Have at least 7 portions a week of whole wheat foods.

Vegetables And Greens

We know that veggies are packed with vitamins and minerals, and one such mineral is iron.

Green leafy vegetables are the best source of iron among the vegetables. Have a portion of spinach or similar leafy veggies everyday as a part of your meal.

Other green leafy veggies you could have include turnip leaves, drumstick greens, mustard leaves (sarso), colocasia leaves and fenugreek leaves (methi).

Other good sources of iron include broccoli, peas and sweet potato.

Fresh Fruits

Berries are super foods that are now recommended to be consumed on a regular basis. Strawberries are widely available in India, and despite being a little on the pricier side, they are rich in iron.

Other fruits that are iron rich include watermelon, pomegranate and custard apple.

If you have diabetes, it is okay to consume these fruits. Just make sure you don not exceed the recommended quantity by your doctor as the natural sugars can also raise your blood sugar level.

Dry Fruits

Dried peaches, dried apricots and prunes are excellent sources of iron. Dates, figs and raisins are also great.

A good suggestion is to keep a small portion of dried fruits in a sealed plastic bag in your car. If you feel hungry, then you can snack on these rather than a pack of unhealthy biscuits.

Nuts

I have already talked about how great nuts are for health. If you wish to get a shot of iron in your diet every day, then make sure you have a handful of nuts.

Almonds are the best source of iron. You could also munch on cashew nuts, peanuts and hazelnuts as well. Eat in moderation as they do contain higher levels of fat content in them.

Pumpkin Seeds

Recently, the whole seed culture has emerged, and more of us are eating seeds as a part of our diet.

Bread is now available in your bakery that has seeds sprinkled on them.

Pumpkin seeds are a rich source of iron. You could sprinkle a spoonful on your cereal every morning for that added iron boost.

Closing Remarks

Low levels of iron in the blood stream can cause anemia and tiredness. Use these food sources regularly to keep your iron levels topped up!

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Dr Vivek Baliga B

Consultant Internal Medicine And Cardiovascular Sciences at Baliga Diagnostics Pvt Ltd

Dr Vivek Baliga is an esteemed consultant specializing in Internal Medicine and Cardiology, with a particular focus on diabetes and cardiovascular disease. His extensive education and training took place in India and the UK, where he successfully completed his postgraduate training and obtained his doctorate. Additionally, he pursued an MBA from the University of Phoenix in the USA. Dr Vivek Baliga currently serves as the managing partner of Baliga Diagnostics, located in Bangalore. Furthermore, he is the visionary behind HeartSense, a platform that promotes patient empowerment, with nearly every article on the website written by him. Outside of his professional pursuits, Dr Vivek Baliga finds joy in running and cherishing moments with his family.