Wednesday, September 23, 2009

Foods High in Iron

There are many people out there who don't get enough iron, but not everyone realizes that there are many ways to add iron to your diet outside of taking a supplement. Here is a list of some foods that will give your body a much-needed boost of iron.

Lean Red Meats

While red meat tends to be high in saturated fats, a lean cut like top round or eye of round will allow you to benefit from the meat's high iron and protein without compromising your diet. Lean red meat is also full of the mega healthy omega3 fats.

Fortified Cereals

Choosing a breakfast cereal that is high in iron is a great way to start out your your day. However, be careful when selecting your cereal- make sure that you also choose one with a low sugar count. There are plenty of healthy cereals on the market, so this shouldn't be a problem.


Just one medium sized potato contains 8% of your daily recommended iron intake. Potatoes are also full of Vitamin C and Vitamin B6, making them a great vegetable to serve alongside a meal.

Leafy Greens

Dark green leafy vegetables like spinach, arugula, broccoli, or collard greens are full of iron and many other important nutrients. Adding some leafy greens to a salad or a soup can really help to beef up its iron levels.


Tofu is an incredible source of iron.. 4 ounces provides 33.8% of the recommend amount. If you're not used to cooking with tofu, it may take some getting used to at first, but tofu will pick up the flavor of almost anything you cook it with, making it very versatile. To change the texture of tofu, try sticking it in your freezer and then letting it thaw.

Sea Vegetables

Sea vegetables, also known as sea weed, are extremely rich in iron and very nutritious. While eating seaweed may sound strange, it's actually a cooking staple in many other cultures. There are lots of varieties of sea weed, just as wakami or dulse. Seaweed is especially great in a salad. Keep reading for a seaweed salad recipe!


Salmon is a great source of easily digestible iron. It doesn't offer as much iron as something like tofu might, but the amount it does have is easy for your body to process, and salmon is full of other nutrients. It's also quite delicious.


Almonds, cashews, or butternuts all make for a great high iron snack. Seeds can also be a great source of iron. Try snacking on some lightly salted pumpkin seeds this fall season.

Here's a recipe for a seaweed salad. It's a great way to add iron in a side dish, and makes a tasty snack too.

Iron-rich Seaweed Salad


  • 2 oz Wakame Seaweed
  • 1 Cucumber
  • Mesculin Mix as needed
  • 1 cup extra firm cubed tofu
  • 1tbsp Rice Vinegar
  • 1 tbsp Seasame Oil
  • 3 tbsp Olive Oil
  • Pinch of Salt
  • Pinch of Pepper

Pour hot water over Wakame seaweed. Immerse the seaweed in water, then drain. Slice the seaweed into 1 inch lengths.  Slice the cucumber in half and seed it. Cut the cucumber into thin round slices and sprinkle the slices with salt. Tear the Mesculin mix into small pieces and arrange in a bowl.

Mix the Rice Vinegar, Seasame Oil, and Olive Oil, adding a pinch of pepper. Stir the ingredients until well mixed, then combine in the slices of seaweed and cucumber along with your cubes of tofu. Place on top of Mesculin mix and enjoy!


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