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Iron-Rich Foods

Iron-Rich Foods are essential to human health. In particular, iron is a key constituent of haemoglobin, the substance that gives red blood cells their colour. Haemoglobin is essential for carrying oxygen around the body, and makes use of iron's oxygen-binding properties in order achieve this.

Many people believe that meat, fish and dairy products are the main iron-rich foods, but it is possible to achieve a healthy iron intake in other food too. The list below shows some other foods that are significantly rich in iron.


Seaweed is a particularly nutritious food and usually contains many minerals including iron, magnesium and zinc. It is also high in protein, and very low in calories.  More Info >

Goji Berries

Goji berries are particularly high in iron for a fruit, with a 25mg serving typically containing around 1.9mg of iron, which is around 15% of the RDA. Goji berries are also high in other nutrients, including all essential amino acids and many antioxidants and vitamins.  More Info >

Sesame Seeds

Sesame Seeds contain about 1.9mg of iron in a 25mg serving - around 15% of your RDA. We supply sesame seeds in value-packs, for an effective way of taking this iron-rich food.  More Info >

Cashew Nuts

  Cashew Nuts have around 1.5mg of iron per 25mg serving, which is around 12% of your RDA.  More Info >

Brown Rice

  Brown Rice has a very far higher mineral content than white rice. In particular, it contains much more iron.  More Info >

Sunflower Seeds

Sunflower is another high-iron seed, containing around 1.5mg per 25g (a couple of large handfuls). Like other seeds, it is also high in essential polyunsaturates, monounsaturates and protein.  More Info >

Blackstrap Molasses 740g (Meridian Organic)

Black Strap is a dark, runny unrefined derivative of sugar cane. It contains a good source of Iron, Calcium, Magnesium, Manganese, Potassium and Vitamin B6. It can be taken as a daily supplement.  More Info >

 Related Categories

Topics Iron Supplements Supplements

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