Natural Foods with lots of Iron

2 Mins read
Natural Foods with lots of Iron

When the number of red blood cells drops, too little oxygen gets to the organs. Impairment of concentration, fatigue, general fatigue, increased irritability, rapid heartbeat and headache is the result.

Our body needs enough iron to form the red blood pigment haemoglobin and thereby transport enough oxygen to the tissues of the body. If our body lacks iron, the protein haemoglobin cannot be produced, and the number of red blood cells is reduced.

With increased blood loss, hormonal changes and worm infestation of the gastrointestinal tract, the risk of iron deficiency increases. Menstruating women, pregnant women and growing children are particularly affected by food.

There are various foods to naturally prevent iron deficiency and thereby maintain the oxygen supply in the body.




Raw cocoa

One hundred grams of natural cocoa provides 7.3 mg of iron. In comparison, the iron content in beef and lamb is 2.5 mg per 100 g. Natural cocoa is also very rich in antioxidants and is one of the best vegetable magnesium sources.

Nuts and seeds

Pistachios, peanuts, hazelnuts, almonds, pumpkin seeds, sesame and linseed, are good sources of iron. In addition to iron, they provide good fats, lots of fibre and minerals. One hundred grams of pumpkin seeds contain about 12 mg of iron, 100 grams of sesame about 10 mg and 100 grams of pistachios about 7 mg.


Lentils, mung beans, white beans and peas are excellent sources of iron. One hundred grams of dried lentils provide about 7mg of iron and contain three times as much iron as canned lentils.

Pseudo grain

Amaranth, quinoa and millet provide 6 to 7 mg of iron per 100 grams. They are very suitable for vegetables, in sprouted form as an ingredient in a salad or cooked in the morning cereal.


In addition to the high iron content, spinach provides plenty of vitamin C. Our body needs enough vitamin C to absorb better and use iron. Half a cup of spinach contains about 3.2 mg of iron.


One hundred grams of olives contain 3.3 mg of iron. They also provide a lot of vitamin E, a robust fat-soluble vitamin, which is very important for healthy skin and mucous membranes.


Beetroot supports the formation of haemoglobin, optimizes the body’s oxygen supply and helps flush toxins out of the body. It is very suitable to remedy an iron deficiency.


Pomegranates are rich in iron, provide plenty of vitamins A, C and E. They help maintain healthy blood flow and reduce the symptoms of iron deficiency.


One hundred grams of honey contains about 0.42 mg of iron. Also, it supplies copper and magnesium, which support hemoglobin production.


Egg yolk provides plenty of iron. The proteins and antioxidants that are also included replenish the body’s nutrient content, which is lost in anemia. The egg yolk, in particular, is rich in iron. The protein, in turn, contains substances that interfere with the absorption of iron.


Apples provide plenty of iron, vitamin C, and digestive fiber. They support hemoglobin production and serve as fast energy boosters. One hundred grams of fresh apples contain 0.2 mg of iron. Once the apples are dried, 1.2 grams of iron are contained in 100 grams.

There are various foods with high iron content. By including ferrous foods in every meal, we can prevent iron deficiency and maintain a healthy oxygen supply to the body.

To maximize the effect of iron-containing foods, these foods should be consumed in combination with foods containing vitamin C. Oranges, kiwis, peppers, goji berries, strawberries, sauerkraut and the Camu Camu berry are valuable vitamin C donors.

With the right tips
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