14 Iron-Rich Foods For Women And Best Food Sources To Combat Iron Deficiency

Iron is a vital nutrient that plays a key role in keeping our bodies healthy. It helps transport oxygen in our blood and supports energy production. For women, the need for iron is even greater due to menstruation, pregnancy, and breastfeeding. Did you know that women aged 19 to 50 need about 18 mg of iron daily? Unfortunately, many women do not get enough iron, leading to fatigue, dizziness, and even anaemia, which affects millions globally, according to the World Health Organization (WHO).

If you are having iron deficiency, you must have a nutritious diet with lots of fruits, veggies and whole grains. Foods like lentils, spinach, and fortified cereals are excellent choices. Remember, pairing these foods with vitamin C sources, like oranges or bell peppers, can enhance iron absorption. 

In this blog, we will learn about the top 5 iron-rich foods for women that can easily be added to your diet. We’ll also share 9 best food sources to combat iron deficiency. Having these iron-rich foods for females can help increase your energy levels and improve health. So, let’s explore the world of iron-rich foods for women and discover how to maintain our iron levels while enjoying delicious meals!

Table Of Contents

1. Which Food Has The Highest Iron? 14 Iron-Rich Foods For Women
2. How Can I Raise My Iron Levels Quickly?
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References 

Which Food Has The Highest Iron? 14 Iron-Rich Foods For Women

Iron is a micronutrient that comes mainly from your food and is one of the most important types of nutrients that our bodies need to function properly. Being an essential nutrient means that our bodies cannot produce or obtain it naturally, so we need to get the right amount from this food. 

Iron's primary function is to facilitate the transport of oxygen throughout the body by being a key component of haemoglobin, a protein found in red blood cells. Haemoglobin is responsible for carrying oxygen, which is essential for numerous bodily functions. It is also a crucial element in the production of myoglobin, another oxygen-carrying protein found in muscle tissues. Additionally, iron participates in the regulation of cell growth and differentiation, as well as the proper functioning of the immune system.

The amount of iron a person needs each day depends on their age, sex, and health condition. Indian Council of Medical Research (ICMR) has notified that adult women need 17 mg of iron daily, while pregnant women need 21 mg. But the body doesn't absorb iron equally well. Some foods, like vitamin C-rich fruits and vegetables, can help the body absorb iron better. Other foods, such as those high in phytic acid (a compound found in plant foods), can make it harder for the body to use the iron from the diet.

Now, we will look at the top 14 iron-rich foods for women. Note that the iron content is measured per 100 grams: 

1. Red meat

Heme iron is readily taken by the body and is found in red meat, especially mutton and lamb. For every 100 grams of mutton, there is about 1.78 mg of iron. Chicken is another excellent option, providing around 1.3 mg of iron per 100 grams. Along with iron, these meats are also rich in protein, selenium, and zinc, making them beneficial for overall health.

2. Seafood

Depending on the type, seafood is a good source of iron. Three types with high iron content include oysters, which have 2.91 milligrams of iron; mussels, which have 7.08 milligrams; and clams, which have 8.26 milligrams. 

Also Read: Searching for Your Ultimate Health Ally? Let's Explore Krill Oil Capsules' Benefits and Composition! 

3. Spinach

Spinach is an example of non-heme iron, with about 2.71 milligrams per 100 grams of green leafy vegetables. This green vegetable also contains 28.1 mg of vitamin C, thus making it one of the highest sources of vitamin C and 558 mg of potassium, which support your health and increase iron absorption. 

4. Dried Apricots

When thinking of iron-rich foods for women, sometimes dried fruits are better. Dried apricots, for example, have almost seven times the iron content of fresh fruit. Dried apricots contain 2.66 milligrams of iron and are also a good source of fibre, potassium, and beta-carotene. 

5. ToneOp Care’s Pumpkin seeds

Pumpkin seeds are one of the best iron-rich foods for women, containing about 8.52 mg of iron per 100 grams of dry seeds. To get the most benefits, it's important to choose high-quality Pumpkin Seeds, like those from ToneOp Care, to ensure you are balancing your required iron intake.

You can enjoy pumpkin seeds as a healthy snack on their own. They are also great to sprinkle on salads, smoothies, shakes, yogurt, oatmeal, or breakfast cereal. Plus, you can stir them into your favourite recipes for added crunch and nutrition. 

Also Read: 8 Sunflower Seeds Benefits For Females: Boost Your Beauty And Well-Being With These Tiny Bundles of Nutrition! 

6. ToneOp Care’s Spirulina Powder

ToneOp Care's Spirulina powder is a great iron-rich food for women. It is known as astronaut food because astronauts eat it for its high nutrition and health benefits. According to a research paper released in the International Journal of Caring, spirulina contains about 28.5 mg of iron per 100 grams, which is 58 times more than spinach and 18 times more than meat. 

ToneOp Care’s Spirulina Powder is also packed with 46 antioxidants and over 90 nutrients that help improve haemoglobin, boost immunity, and increase energy. To enjoy it, mix 1/2 teaspoon of spirulina powder in a glass of warm water and drink it on an empty stomach. Adults can take 1-2 grams per day, while children should have 0.5-1 gram per day or follow a doctor’s advice.

You can buy ToneOp Care's Spirulina powder from 1mg, Flipkart, or ToneOp Care's official website.

7. Leafy Greens

Leafy greens like kale, spinach, chard, and beet greens are enriched in iron and other important nutrients like vitamins A, B, C, E, and K, magnesium, phosphorus, and folate. One cup of cooked tomatoes contains 1 mg of iron, while one cup of spinach contains about 6.4 mg of iron. 

8. Vegetables And Fruits 

Eating vegetables like collard greens, lima beans, sweet potatoes, broccoli and tomatoes can help increase iron levels in the body and help you stay healthy. One cup of broccoli provides over 1 mg of iron. Beans are also vegetarian protein-rich foods for pregnant women, and that’s like hitting two targets from one source (or food!). 

If you are pregnant, include iron-rich fruits like bananas, figs, and strawberries in your diet. These fruits also provide your body with vitamin C, folate, and fibre, which support women’s health. 

9. Dried Fruits

Dried fruits like peaches, apricots, plums, and raisins can provide your body with plenty of iron, antioxidants, and other nutrients. They can boost energy, prevent constipation, and support your overall health. 

10. Nuts and Seeds

A handful of nuts will do the trick if you’re looking for a quick snack between meals. Nuts and seeds like cashews, pistachios, walnuts, almonds, pine nuts, Sunflower Seeds,  and pumpkin seeds are rich in iron, antioxidants, and other nutrients. They’re also great for curbing hunger pangs, so keep them on hand. The best way to enjoy them is to have them as trail mixes, smoothie bowls or even salads. 

11. Beans and Lentils

Chickpeas, white beans, kidney beans, and lentils provide iron, folate, protein, fibre, and other nutrients. One cup of cooked lentils or white beans contains about 6.5 milligrams of iron, making them an important source of iron-rich foods for women. 

12. Bread and Cereals

For those who love bread and cereals, there are many iron-rich options. Here are some common choices, along with their iron content:

• Whole Wheat Bread: Contains about 3.6 mg of iron per 100 grams.
• Oatmeal: Provides approximately 4.3 mg of iron per 100 grams.
• Bran Flakes: Offers around 14.5 mg of iron per 100 grams.
• Cornmeal: Contains about 0.6 mg of iron per 100 grams.

Adding these iron-rich foods for women can help you meet your daily iron needs while enjoying your favourite meals!

13. Flaxseeds

Flaxseeds are a superfood packed with essential nutrients like iron, calcium, and fibre. With approximately 5.6 mg of iron per 100 grams, flaxseeds are an excellent choice for vegans, vegetarians, and anyone looking to boost their iron intake. However, it's important to consume flaxseeds in moderation, as more than one tablespoon per day may not be advisable. The high nutrient content in flaxseeds, including iron, makes them beneficial for hair growth, making them one of the best iron-rich foods for women.

14. Edamame

Edamame is a whole, immature, sometimes called soybean plant. They are green in colour and are different from regular soybeans, which are usually tan, brown or beige. Edamame is usually still sold in capsule form and is not suitable for consumption. You can buy edamame pods without the pods. 

A cup of edamame is rich in iron - 9 milligrams per cup. It is rich in copper, which helps slim the body and keeps blood vessels healthy. This plant-based protein from green beans is also rich in manganese and is a great food.

Also Read: 5 Benefits of Pumpkin Seeds for Weight Loss: Snack Your Way to a Slimmer You 

How Can I Raise My Iron Levels Quickly?

If a person is iron deficient or has low iron levels, it is important to follow the procedures recommended by their doctor to restore their iron levels. Unfortunately, increasing iron levels is not always a quick fix. Proper treatment can take up to a year for some people to reach good iron levels. Here are some tips to increase your iron content:

Also Read: Spirulina Benefits For Women: 8 Reasons It's A Health And Skin Superfood! 

Dietitian’s Recommendation

These iron-rich foods for women should be part of your natural diet regardless of whether you are iron deficient or not. Natural food is always the finest approach to receiving all the nutrients, and it keeps you healthy overall. Additionally, before making any radical changes, see your doctor if you believe you are iron deficient.

Dt. Lavina Chauhan

The Final Say

Boosting your health naturally starts with making informed decisions about what you put on your plate. The role of iron-rich foods for women in maintaining well-being cannot be overstated. Iron is an important essential nutrient. Including foods naturally high in iron and iron-fortified foods can help deal with iron deficiency and meet the body's need for iron. From meat to seafood, iron-rich vegetables to fruit, the list is extensive! And remember, pairing these foods with sources rich in vitamin C can help improve absorption.

FAQs

1. How can I know if I have iron deficiency?

You can know if you have iron deficiency by looking for common symptoms such as extreme tiredness, pale skin, shortness of breath, and dizziness. If you notice these signs, it's important to see a doctor for a blood test to confirm your iron levels.
 

2. How can I increase my iron levels fast? 

Eating iron-rich foods and iron-fortified foods such as lean meats, seafood, legumes, nuts and seeds, fruits and vegetables are good choices for increasing iron levels in the body.

3. Which fruit is high in iron? 

Iron-rich foods and fruits such as dates, raisins, prunes, mulberries and black olives are the best option to increase your iron intake.

References 

• Iron Rich Foods: Healthy Foods that are High in Iron
• Top Foods High in Iron
• How to Increase Iron Levels Quickly
• Struggling With Iron Deficiency? Know How to Increase Iron Level Quickly
• Iron-Rich Foods: Boost Your Health Naturally
• Top Iron-Rich Foods To Eat During Pregnancy

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.