Humans have a whole boatload of dietary requirements that keep us going strong. We need everything from vitamins and minerals through to carbs and proteins, and tonnes of different foods help us get what we need. One of these all-important things we need is iron and the foods that it comes from.

Iron is responsible for more than many of us think in our body. In fact, one of the main ways that it helps us going is through our circulatory system. It’s what we need in our blood to allow oxygen to stick to red blood cells and keep it all going where it needs to go. Without it, we’re at risk of anaemia and other illnesses and can feel lethargic, sleepy, and just generally unwell.

Luckily, it’s easy to get. Iron is in a lot of different types of food, and no matter what your diet consists of, there’s something for you. We’ve put together this list of 10 of our favourites to help you keep up your intake.

Let’s take a look:


Pile of beetroots

Beetroot is an awesome one that isn’t as popular as some of the others. Despite this, it’s absolutely full of the stuff, and that's why it's earned the top spot of number one in our iron-rich foods. It may not be the easiest ingredient, but it serves its purpose well.


cooked chicken with garnish

This one is a little more creative, and it’s a broad category too. Poultry is a food group that is full of iron. The classics like chicken and turkey are up there with the best of them, but the gamier birds too like duck and goose are in there as well. That opens up a huge range of options for you if it’s something you eat.


omelette on a plate

Before we walk away from poultry just yet, it's a good idea to look at their produce too. Eggs are another ingredient to a whole load of things, and it's another excellent way to get your recommended daily iron intake up. Omelettes do count too, so get stuck in!


cooked liver

This one is a little less popular these days, but it still can't be knocked for being a high iron food. Love it or hate it; liver definitely gets the job done. What more really needs to be said?


cooked beef joint

Red meat is a very commonly disregarded food, for health reasons. It's great for some things and awful for others, so you need to think about it carefully when you're adding it to your diet plan. In terms of iron content, though, it is a great source to keep an eye on. Just keep it in moderation where you can.


pile of broccoli

Broccoli. What else needs to be said. It’s great for just about everything, including being a high iron super food. It’s one of the ultimate vegetables (in our opinion anyway). It goes with just about anything, and its iron content is not something to be sniffed at. Make the most of it and all the benefits it has to offer. (On top of all of that, it's an awesome vegan protein source too!)


bowl of mixed nuts

Nuts are another food group that seems to do just what you need them to. In a vegetarian diet, especially, they are an awesome way for you to get a lot of the things you can normally get from meat. Vegetarian or not, they're an awesome source of iron for you to get your hands on (and protein too!)

Shell Fish

plate of shellfish

Shellfish may not be a common part of your diet, but again, they do the job. In all fairness, most fish is a great source of iron, but shellfish, in particular, take things up a notch as far as food goes. If you fancy a change or treat yourself to a meal out, shellfish can get you your iron intake easily.


bowl of pumpkin seeds

Different seeds do different things to your body, so this is a bit of a sweeping statement. Seeds like pumpkin and sunflower seeds in particular though are great for your high iron foods, and they are also a great snack. A lot of the foods on the list are more staple big meal items, but seeds are one of those awesome things you can have pretty much anywhere any time.

Dark Chocolate

plate of dark chocolate

Last but not least of our high iron foods, we have dark chocolate. This seems to be another of those superfoods that just does something for everyone. It may not quite be as nice as other chocolates, but if you need a fix, it’s incredible for your dietary needs. Heart health, iron, even protein, it has it all.

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