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07 Giu
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Iron-rich foods: let’s find out the best ones

Iron is an essential mineral for the well-being of our bodies and is found in many naturally iron-rich foods. It plays an essential role in several structures, such as hemoglobin and myoglobin. Myoglobin is found in red blood cells and other cellular structures, such as cytochromes, which aid in energy distribution and oxygen transport.

During childhood and adolescence, iron deficiency can cause reduced tissue oxygenation, thus slowing growth. In adults and athletes, anemia often results in decreased physical performance.

To ensure adequate iron intake, it is important to eat a balanced diet that includes foods rich in this mineral. Dried fruits, seaweed, seafood, liver, bitter cocoa, arugula, spinach, whole grains, dried legumes, and oily fish are all excellent foods that can help meet iron requirements.

Although iron is crucial to our health, it is always advisable to consult a nutrition professional to assess your specific needs and ensure an appropriate nutritional balance.

Iron-rich foods: 10 good examples


Edible seaweeds are an amazing source of nutrients, containing protein, carbohydrates, minerals, trace elements (such as iodine, iron, and calcium), and vitamins of groups B1, B2, and C, including the rare vitamin B12. Dulse seaweed excels in its iron content, with 34.8 mg/100 g.

Liver and spleen

Liver and spleen are high biological value foods, rich in vitamins and iron, especially important for women. Pork liver holds the record for iron content, with 18 mg/100 g.

Bitter cocoa

Despite its high calorie content, bitter cocoa has numerous benefits, such as preventing cardiovascular disease through flavonoids and its stimulating effect on the nervous system, promoting good mood. It contains 14.3 mg of iron per 100 g.

Cereals and nuts

Cereals and their derivatives provide good amounts of iron. A recommended portion for breakfast is about 30 to 40 g, for example as an alternative to rusks. Wheat bran holds the record for iron content, at 12.9 mg/100 g.

Dried legumes

Legumes, such as lentils, beans and chickpeas, are rich in energy, protein and carbohydrates, particularly starches. They are also excellent intestinal regulators due to their high fiber content. Dried beans are the richest in iron, containing 8 mg/100 g.


Seafood offers an important source of protein, around 10 percent, and also contains vitamin A, which has anti-aging, anti-cancer properties and promotes immunity and acne-fighting. Clams are the richest in iron, containing 5.8 mg/100 g.


In addition to containing vitamin C, potassium, iron and calcium, arugula is known to promote digestion, cleanse the liver and relieve intestinal gas. It contains 5.2 mg of iron per 100 g.

Dried fruits

Dried fruits, such as peanuts, almonds, walnuts, hazelnuts, pine nuts, pistachios, and cashews, are good sources of iron. These foods are also rich in trace elements and minerals such as magnesium and zinc, making them ideal for those who exercise. Almonds, in particular, are lower in calories, protein and fiber, with an iron content of 3 mg/100 g.


Spinach, although often associated with iron, is not a particularly efficient source of this mineral. Having a plant-based nature, their iron availability depends on the presence of vitamin C. However, the amount of iron present in spinach is quite low: only 2.9 mg per 100 grams.

Blue fish

Healthy eating guidelines recommend consuming oily fish at least 2-3 times a week. Bluefish include garfish, sardinella, sandeel, sandeel, sardinella, scabbardfish, mackerel, saurian, albacore, dolphinfish, skipjack, swordfish, and tuna. Sardines are the most iron-rich oily fish, containing 1.8 mg/100 g.

Iron-rich foods of animal origin

FeedingIron content (per 100 g)
Cattle filet42 mg
Canned clams au naturel28 mg
Pork liver18 mg
Veal choratella15, 5 mg
Sheep liver12.6 mg
Horse liver12 mg
Horse liver9 mg
Lamb offal8, 8 mg
Rabbit offal8 mg
Bovine kidney8 mg
Pheasant8 mg
Anchovies or salted anchovies6, 9 mg
Hare leg6.2 mg
Oyster6 mg
Chicken livers4, 5 mg
Cattle tripe4 mg
Fresh pork sausage, stir-fried4 mg
Horse, without visible fat3, 9 mg
Chuck, no visible fat3.3 mg
Lamb, no visible fat, baked3.2 mg

Iron-rich foods of plant origin

FeedingIron content (per 100 g)
Dry ground thyme123, 6 mg
Dried Marjoram82.7 mg
Cumin seeds66, 4 mg
Dried ground oregano44 mg
Wheat bran flakes40 mg
Cinnamon38.1 mg
Dried mushrooms28, 9 mg
Dried ground sage28.1 mg
Nori (seaweed), dried19.6 mg
Wheat bran12, 9 mg
Fennel seeds12.3 mg
Soy steak9.2 mg
Dried tomatoes9, 1 mg
Green radicchio7.8 mg
Dried pistachios7.3 mg
Dried beans6, 7 mg
Chicken Mushrooms6.5 mg
Dried Chickpeas6.1 mg
Seed Cashews6 mg
Dried Lentils5, 1 mg
Dried fruits3 mg
Spinach2.9 mg

This article was originally written in Italian and translated English via deepl.com. If you notice a major error in the translation you can write to [email protected] to report it. Your contribution will be greatly appreciated

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