Iron Rich Foods for Natural Treatment of Iron Deficiencies

Iron is a vital dietary component that plays a vital role in many body processes and functions, the most important of which is its role in the transport of oxygen in the blood. Iron lies at the core of haemoglobin, which is a metallo-protein located red blood cells of all virtually all vertebrates. The haemoglobin in the blood carries oxygen from the respiratory organs (gills, skin and lungs) to all the tissues of the body. One of the first signs of iron deficiency is a deterioration in the oxygen transport which is exemplified by the symptoms of tiredness, fatigue, and impaired immunity. 

Maintaining your iron levels within the correct healthy limits is very important and this article lists the natural foods and products that are rich in iron and can be used to overcome iron deficiencies when they occur. In some cases, supplements may be required, however it is important to realised that excess iron can be harmful. There is less risk of overdose with iron rich foods.

Key sources of Iron in Food - see a summary chart in this article
Key sources of Iron in Food - see a summary chart in this article. Source: Public Domain

Iron deficiency - Who's at Risk?

Iron deficiency is relatively common, but many people are unaware of it.

High-risk people and groups include:

Common causes of iron deficiency

Inadequate dietary intake - the richest sources of iron is animal foods such as red meats and liver. Some plants and spices also have relatively high iron levels. However various groups are at risk of iron deficiencies through a variety of causes:

Blood loss – iron deficiency often occurs through chronic blood loss. Common causes include

Extra Demands Exceeding Supply - Many changes in metabolic rate and growth rates in children and adolescents can meat that people are not getting enough iron in the food. This can occurs through

Exercise – Many athletes are quite susceptible to iron deficiency and this can severely impede their performance and training. Regular exercise and training can induce an extra demand for iron for

Inability to absorb iron – Most healthy adults can absorb about 10-15 % of the iron contained in the food eaten, but some people through their genetics or through diseases and ailments are unable to absorb iron from food as efficiently. These people may need to use iron rich diets or supplements.

Diagnosis and treatment of Iron Deficiency

Your Iron status can be easily checked via a blood test. Self-diagnosis and treatment is not recommended.

There are three main stages of iron deficiency and associated problems:

Sources of Iron in Food

Most iron rich foods are animal in origin, basically because the iron is in the blood. For this reason, dietary iron can be a problem for vegetarians especially vegans. many people who have tried to avoid red meats in their diets may also have problems.

There are many excellent iron supplements available that you can you can take, but most people can get all the iron they need by focusing in the iron rich foods listed below. There are several points about the list which you should be aware of:

Iron Rich Foods (listed by iron content per serve)

Food
Iron Content (mg per serving - 100g)
% Daily Allowance
Calories
Thyme ground
124
688
276
Curry Powder
58
321
233
Oat & Wheat Bran
45
250
330
Cinnamon ground
38
210
0
Garam Masala
33
183
380
Rosemary
30
167
330
Paprika
24
133
290
Sesame Seeds
10
55
11
Liver
9
50
190
Fish Paste
9
50
170
Wheatgerm
8.5
49
300
Liquorice
8
44
310
Kidney
8
44
170
Venizon
7.8
43
200
Heart
7.7
43
180
Boiled Mussels
7
39
90
Liver Pate
7
39
190
Liver Sausage
6.4
36
312
Cashew Nuts
6.2
34
610
Blackcurrants canned
5
28
45
Goose
5
28
320
Shrimp
5
28
95
Pheasant
5
28
220
Sardines canned
4.5
27
180
Figs dried
4.2
23
205
Anchovies canned
4
22
310
Whitebait
4
22
310
Apricots
3.5
19
160
Boiled Lentils
3.5
19
100
Hazelnuts
3.2
19
650
Almonds
3
17
600
Soya Beans
3
17
140
Wholemeal Bread
2.7
15
215
Pilchards canned
2.7
16
130
Red Kidney Beans
2.5
14
100
Lean Beef
2.5
16
240
Watercress
2.2
14
23

Recommended Dietary Allowance (RDA) for iron by age and sex

Age/Group
Life Stage
Iron (mg/day)
Infants
0–6 months
0.27
 
7–12 months
11
Children
1–3 years
7
 
4–8 years
10
Males
9–13 years
8
 
14–18 years
11
 
19–30 years
8
 
31–50 years
8
 
51–70 years
8
 
>70 years
8
Females
9–13 years
8
 
14–18 years
15
 
19–30 years
18
 
31–50 years
18
 
51–70 years
8
 
>70 years
8
Pregnant Women
14–18 years
27
 
19–30 years
27
 
31–50 years
27
Lactating Women
14–18 years
10
 
19–30 years
9
 
31–50 years
9




List of Iron Rich Foods
List of Iron Rich Foods. Source: Public Domain
Fresh vegetables are rich in iron - get more details here
Fresh vegetables are rich in iron - get more details here. Source: Public Domain
Great plant-based sources of iron
Great plant-based sources of iron. Source: Public Domain
Fresh foods rich in iron
Fresh foods rich in iron. Source: Public Domain
Sources of Heme and Non-Heme Iron in foods
Sources of Heme and Non-Heme Iron in foods. Source: Public Domain
Nuts and dried fruits are rich in iron
Nuts and dried fruits are rich in iron. Source: Public Domain