Top Iron Rich Foods
Iron Rich Food

Top Iron Rich Foods

Iron deficiency causes anemia, which in turn results in fatigue, shortness of breath, pale skin, dry and damaged hair and skin. Women above 50 years and adult men require 8.7 mg and women below 50 years require 14.8 mg of iron every day. Following are some food items that are rich in iron content and therefore should be included as part of our regular diet.

Cattle Spleen

Spleen of cattle like sheep, goat, and cow contain around 53.11 mg, 51.41 mg, 31.68 mg of iron respectively.

Turmeric Powder

Turmeric powder has about 46.08 mg of iron. The main component of turmeric powder is called curcumin, which has anti-inflammatory and antioxidant properties. Improved brain function, lowered risk of brain diseases, and other chronic diseases like heart diseases and cancer are the benefits of turmeric imparted by its active ingredient curcumin. For this reason, it is used in treatment of Alzheimer’s disease and depression. Due to its anti-inflammatory property, it is also used in the treatment of arthritis. Absorption of turmeric is more effective in the body when it is taken along with black pepper.


Mace contains about 22.69 mg of iron. Mace comes with its own perceived benefits of treating digestive system complaints, cancer, kidney diseases. Known to be a hallucinogen it may affect the central nervous system and cause increased menstrual flow and miscarriages. So caution should be exercised while leveraging mace for its beneficial properties.

Cumin Seeds

Cumin seeds have around 20.58 mg of iron. Also rich in calcium, cumin or jeera has many benefits in lowering cholesterol, blood sugar, body weight, reducing inflammation, treat diarrhea. Due to its antioxidant nature it also has anticancer properties.

Niger Seeds 

Both gray and black niger seeds have about 19.61 mg of iron and 18.19 mg of iron respectively. It is used to prevent premature aging, protect skin, heal the body, and helps to treat cough and wheezing issues.

Coriander Seeds

Coriander seeds have about 17.64 mg of iron. Very prevalent in Indian cooking coriander is also a good source of calcium and vitamin K. It offers health benefits such as regulating blood sugar, cholesterol, menstrual irregularities. It also enables hair growth and skin health, digestion, and cures cold and cough.

Garden Cress Seeds

Seeds of garden cress or halim contain about 17.2 mg of iron. Active compounds in these seeds promotes lung health and therefore is very good for people suffering from asthma and other such lung conditions. It improved hemoglobin, helps in gut health, regulates menstruation, and boosts memory.

Now that you know food items that are rich in iron, you can manage iron deficiency naturally by including these actively in daily diet.

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