Top 10 Healthy Foods That Are Very High in Iron

Iron is a mineral that is very important for the human body. Iron in the human body functions to produce hemoglobin and myoglobin in red blood cells that work as a carrier of oxygen from the lungs to all tissues of the human body.

According to the National Institutes of Health (NIH) of the United States, the Daily Value (DV) of iron for an adult is 18mg, a deficiency of iron will result in anemia which is a decrease in hemoglobin (an oxygen-carrying protein) in red blood cells. Symptoms of anemia include frequent fatigue, pale eyelids and face, frequent nausea, irregular heartbeat, shortness of breath and decreased immunity. However, most iron will also cause disruption of body metobolism and damage to the liver and heart. However, iron overload is generally rare because our bodies are able to regulate iron absorption unless we consume excessive iron supplements.

List of 10 Foods Containing Highest Iron
Iron can be obtained naturally through the foods we consume daily. According to healthaliciousness.com, foods that contain the highest iron content are dark chocolate (dark chocolate) with iron content as much as 17 mg in every 100g or about 97% of the RDA needed. The second sequence is Pumpkin Seed (Pumpkins) which contains iron as much as 15mg in every 100g or about 83 of the required RDA. The third sequence is chicken liver containing iron as much as 13 mg in every 100g or about 72% of the RDA required.

Here are 10 Foods that Contain the Highest Iron

1. Dark Chocolate
Iron content in every 100g: 17mg
Daily Value (DV): 97%

2. Yellow Pumpkin Seeds
Iron content in every 100g: 15mg
Daily Value (DV): 83%

3. Chicken Liver
Iron content in every 100g: 13mg
Daily Value (DV): 72%

4. Oysters
Iron content in every 100g: 9.2mg
Daily Value (DV): 51%

5. Nuts (Almond, Hazelnut, Cashew / Cashew)
Iron content in every 100g: 6.1mg
Daily Value (DV): 34%

6. Red Meat (Beef and Sheep)
Iron content in every 100g: 3.8mg
Daily Value (DV): 21%

7. White Beans and Lentils
Iron content in every 100g: 3.7mg
Daily Value (DV): 21%

8. Spinach Vegetables
Iron content in every 100g: 3.6mg
Daily Value (DV): 20%

9. Know
Iron content in every 100g: 2.7mg
Daily Value (DV): 15%

10. Whole grains (whole grains) and Bran
Iron content in every 100g: 1.5mg
Daily Value (DV): 8%

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