Empower your health: Top iron-rich foods for women to boost vitality

Nov 23, 2023

By: Shagun Chaudhary


This leafy green is a powerhouse of iron. Loaded with non-heme iron, it's an excellent choice for vegetarians and vegans. Enhance absorption by pairing it with vitamin C-rich foods like citrus fruits or bell peppers.

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Lentils are not only a great source of vegetarian protein but also rich in iron. They provide a significant amount of iron per serving, making them a valuable addition to any diet focused on increasing iron intake.

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Red Meat

For those who consume meat, red meat like beef and lamb is a highly bioavailable source of heme iron, easily absorbed by the body. Lean cuts offer a substantial iron boost along with protein.

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Pumpkin Seeds

These tiny seeds pack a punch of nutrients, including iron. Munch on pumpkin seeds as a snack or sprinkle them over salads and yogurt to increase your iron intake.

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Not only is quinoa a complete protein, but it's also rich in iron. It's a versatile grain that can be used as a base for various dishes, providing a substantial iron boost to your meals.

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An excellent plant-based source of iron, tofu offers a considerable amount of iron along with protein. Use it in stir-fries, salads, or as a meat substitute to increase your iron intake.

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Chickpeas, also known as garbanzo beans, are a fiber-rich legume loaded with iron. Hummus, curries, and salads are great ways to include chickpeas in your diet.

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Dark Chocolate

Indulge in a square or two of dark chocolate! Not only is it a treat for the taste buds, but it also contains decent amounts of iron, providing a sweet way to boost iron levels.

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Sesame Seeds

These seeds are rich in iron and can be easily incorporated into your diet. Sprinkle them on salads, stir-fries, or use them in tahini to enjoy their iron benefits.

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Fortified Cereals

Many breakfast cereals are fortified with iron. Check the labels for fortified options and start your day with a bowl of iron-rich cereal to kickstart your iron intake.

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