6 Foods Packed with Iron

September 4, 2014
In 1-Day Renewal, Nutrition

six Foods that are Packed with IronYou know you need your daily dose of iron, especially if you’re a woman, but why? And how can you get it without taking a supplement?

Iron plays a key role in transporting oxygen to tissues. You can find it in both vegetarian and non-vegetarian foods(known as heme or non-heme iron), but it’s great to involve both types of iron food sources as part of a healthy diet! Iron can help with the formation of hemoglobin, strengthen your immune system, aid in a healthy metabolism, regulate your body temperature and so much more. A deficiency in this important mineral can lead to fatigue, weakness and other yucky health related issues so make sure you eat enough of these 6 foods packed with iron! (1)

  • Clams (2)
    Iron in 3oz: 24mg (132% DV)
    Also recommended: oysters and mussels!
  • Beef (2)
    Iron in 4oz: 26mg (146% DV)
  • Pumpkin Seeds (2)
    Iron in 1 cup: 34mg (188% DV)
    Also recommended: sesame, sunflower and flax!
  • Almonds (2)
    Iron in 1 cup: 7.8mg (43% DV)
    Also recommended: almonds, pine nuts and cashews!
  • Spinach (2)
    Iron in 1 cup(cooked: 6mg (36% DV)
  • Dark Chocolate (2)
    Iron in 100g: 17mg (97% DV)

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  1. “Health Benefits of Iron | Organic Facts.” Organic Facts. Organic Information Services Pvt Ltd, 8 July 2015. Web. https://www.organicfacts.net/health-benefits/minerals/health-benefits-of-iron.html.
  2. “Top 10 Foods Highest in Iron.” HealthAliciousNess. Healthaliciousness.com, 2014. Web. http://www.healthaliciousness.com/articles/food-sources-of-iron.php.
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Sam Swensen


Sam led Suja’s social media management efforts since the company began in 2012 through 2015. She has a passion for fitness and nutrition, is an avid juicer, runner and devoted yogi, not to mention a digital and social marketing guru. She currently lives in New York City with her beloved dog Toby.