October 28, 2015 · Written by Foodtolive Team

Foods That Prevent Iron Deficiency

Iron is an essential trace element in the human body because it plays an important role in respiration, hematosis, and immunobiological and redox reactions. The human need for iron is 1.5 mg per day. This trace mineral is poorly digested by the body, so a person should consume no more than 10-20 mg of it per day. If there is less than 1 mg of iron in the body, the person suffers from an iron deficiency.

Here is a list of foods rich in iron that will provide you with a good state of the skin, protect you from excessive fatigue, sleepiness, stress, and depression.

Almonds contain large amounts of unsaturated fat, fatty acids, valuable vitamins (especially B and E) and minerals (such as potassium, phosphorus, and copper). The content of iron in almonds is 4-5 mg per 100 gr of nuts. They are widely used in medicine due to their useful and healing properties.



The composition of useful elements in coconuts is universal; that is why it is very useful for the human body. Coconuts are rich in vitamins (A and C) and minerals (iron, calcium, sodium, phosphorus, potassium, natural sugars, proteins, carbohydrates, and fatty acids). Lauric acid contained in coconuts stabilizes blood cholesterol, thus, lowering the risk of development of atherosclerosis and cardiovascular diseases.


Lentils are an excellent source of iron. A total of 200 grams of the product contains a daily rate of it. It is recommended to consume lentils with lettuce and fresh vegetables rich in vitamin C (tomatoes, red peppers, fresh herbs) so that the amount of this element contained in this product would be easily digested.


Medjool dates
Medjool dates are not only very tasty but also very useful. They contain 0.7-6.0 mg of iron per 100 gr. Due to the rich content of this element, dates have healing properties in mild forms of iron deficiency anemia. Also, this element plays a fundamental role in hematopoiesis since it is a part of the hemoglobin protein, which provides oxygen in all organs and tissues.


Goji berries
Goji berries are an incredibly useful product that provides the body with vitamin C, strengthens the immune system, and increases resistance to colds. Goji berries have a rich content of iron. They have great benefits in the treatment of patients with anemia. Also, they have more than 30 nutrients. The juice made from these berries has a rich content of monounsaturated and polyunsaturated acids.


Green peas
Green peas have valuable content of nutrients. Despite their small size, they contain significant amounts of vitamins and minerals necessary for the body. Green peas help reduce cholesterol levels in the blood. They have a large amount of iron and antioxidants that help to strengthen the immune system and reduce the risk of various forms of cancer.


Black pepper
Black pepper contains a huge amount of minerals necessary for the human body. It is rich in iron, calcium, copper, magnesium, manganese, phosphorus, and zinc. By consuming black pepper you can protect yourself from colds and chronic fatigue.


Chickpeas have a rich content of different minerals and substances that have great benefits for the body. Due to a high content of iron, chickpeas are especially useful for women. The mineral salts of iron are consumed in large quantities during pregnancy, lactation, and menstruation. Also, chickpeas prevent the development of anemia in women and stimulate the production of hemoglobin.


Fennel seeds
Fennel seeds have a variety of healing properties, mainly due to their content of essential oils and other biologically active substances. A rich amount of iron in fennel seeds is useful in treating anemia. It plays an important role in the development of hemoglobin and helps the formation of other blood elements.


Mustard seeds
Mustard seeds have enormous useful properties due to their high nutritional value. They are rich in vitamins, antioxidants, and minerals (iron, calcium, manganese, copper, iron, zinc, and selenium). Chlorophyll contained in the seeds has beneficial effects on the blood. It increases hemoglobin and the production of red and white blood cells.


Coriander seeds

Coriander seeds are well-known for their healing properties due to the rich content of vitamins and minerals. They are used in the treatment of many diseases. The seeds have a big amount of such minerals as potassium, calcium, manganese, magnesium and iron. The last element plays an important role in the production of red blood cells. The consumption of coriander seeds strengthens the heart and lowers the risk of cardiovascular disease.


Hazelnuts contain an enormous amount of potassium, phosphorus, magnesium, sulfur, fluorine, zinc, copper, sodium, chlorine, cobalt, and iodine. The content of iron in hazelnuts is many times more than in meat, fruits, and vegetables. The consumption of hazelnuts significantly reduces the bad cholesterol, cleanses the blood, increases the level of hemoglobin, normalizes the functioning of the heart, and strengthens the myocardium.