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Beyond Spinach: 5 Delicious Iron-Rich Foods You Need To Try

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Iron is an essential mineral that helps maintain various bodily functions, including the production of hemoglobin. If your body lacks iron, it may increase the risk of developing anaemia and other blood-related problems. While several factors can contribute to lower iron levels in the body, diet usually plays the most crucial role. Many people rely on eggs, or spinach as their primary sources of iron. However, if you’re someone who’s a vegetarian or doesn’t enjoy the taste of spinach, finding foods that are rich in iron can be a bit challenging, right? To help you out, here are five delicious alternatives for iron that you can consider and include in your diet.
Also Read: 7 Iron-Rich Winter Fruits And Vegetables To Prevent Iron Deficiency

What Are The Signs And Symptoms Of Iron Deficiency?

  • Extreme fatigue and weakness
  • Pale skin
  • Irregular heartbeat
  • Cold hands and feet
  • Headache and migraine
  • Brittle nails

Here Are 5 Foods That Have More Iron Than Spinach:

1. Lentils

Lentil is probably the most common food we include in our diet. It is easy to access, cook and loads you with enough iron. As per USDA data, a cup of cooked lentils may contain up to 6.6 mg of iron, meaning, adding it to your meal may help you level up the iron content in body. Click here for some lentil recipes.

2. Chia Seeds

Rightly referred to as super food, chia seeds load you up with every essential nutrient, including iron. As per USDA data, a 100-gm serving of chia seeds contains up to 7.7 mg of this mineral. Here’re a delicious recipe to include chia seeds in your diet. Here’s a delicious chia seed pudding you must try.

3. Dried Apricots

If you’re not a fan of spinach, an alternative source of iron is dried apricots. They contain less water and have concentrated levels of iron. A 100-gm serving of dried apricots contains up to 2.7 mg of iron as per USDA data. You can sprinkle them over salads or even combine them with other dried fruits to reap its benefits.
Also Read: 7 Vitamin C Drinks That Will Get The Iron Levels In Your Body Pumping


4. Amaranth

Amaranth is a gluten-free grain that is rich in essential vitamins and minerals, including iron. It is considered as one of the best plant-based sources of iron and contains up to 7.6 mg of the mineral per 100 gm, as per USDA data. Amaranth is popularly used as a substitute for wheat flour and can easily be incorporated into your diet.  If you’re finding interesting ways to include it in your diet, click here for some ideas.

5. Cashew Nuts

In addition to being a good source of healthy fats, cashew nuts also provide a significant amount of iron. A 100-gm serving of these nuts can contain up to 6.6 mg of iron. So, whenever you’re feeling hungry, grab some cashew nuts instead of munching on unhealthy snacks. Adding cashew nuts to your daily diet is an easy way to boost iron levels.


Now that you know of these alternative sources of iron, include them in your diet and share your experience with us in the comments below. 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. String Reveals does not claim responsibility for this information.