Here Are 12 food choices high in iron to Prevent Anemia

Here Are 12 food choices high in iron to Prevent Anemia

Iron is an important mineral compound for the body. Unfortunately, this micronutrient cannot be produced by the body itself. When the body lacks iron, this can cause a number of health problems.

Therefore, consuming foods that contain iron is the only way to meet this nutritional need. So, what sources of iron can you consume? Come on, find out which foods contain lots of iron here.

1. Red Meat

Red Meat

Delivered by Dr. Rio Aditya, red meat contains many important nutrients, including as a source of iron, amino acids, vitamin B12, and zinc.

In fact, in one serving of lean beef weighing 3 ounces can meet the needs of iron up to 2.5 mg.

However, it should be noted that most red meat contains cholesterol. Therefore, make sure to consume it in sufficient levels, OK!

2. Soybeans


This high-iron food certainly should not be missed for consumption. The reason is, that 100 grams of boiled soybeans contain around 3.9 mg of iron.

Luckily, there are many ways to enjoy soybeans, from drinking bean milk to eating tempeh regularly.

3. Spinach


Apart from nuts and meat, iron-boosting foods can also be obtained from green vegetables.

“About half a serving of cooked spinach contains 3 mg of iron and 21 calories. “Apart from iron, spinach also offers other nutritional content, such as protein, fiber, calcium, potassium, folate, and a number of vitamins that can improve body health,” explained Dr. Rio.

You can process it by boiling it or making spinach so that the nutritional content in it is not lost.

4. Red Beans

Red Beans

Red beans are one of the food choices that contain iron. Based on Indonesian Food Composition Data, 100 grams of red beans contain iron of 3.7 mg.

By consuming two and a half servings of red beans every day, this can help increase iron intake in the body.

5. Parsley Leaves

Parsley Leaves

Most people are probably familiar with parsley leaves, especially if you cook a lot.

Besides having an aroma that can enhance the taste of food, parsley leaves are also a source of iron. In 100 grams of parsley leaves contains about 4.3 mg of iron.

Therefore, from now on you can also consume parsley leaves if you find them as food garnishes.

6. Edamame


If you’re looking for a high-nutrition snack, Doctor Rio recommends consuming edamame.

Based on the US Department of Agriculture’s Food Data Central, 100 grams of edamame contains 2.27 mg of iron.

In addition, these nuts also contain fiber, vitamin D, and vitamin A which are good for body health.

7. Seafood


Seafood is known to contain high levels of omega-3. However, seafood can also be used as a source of iron, you know!

To meet your iron needs, you can eat shellfish. 100 grams of shellfish contains around 15.6 mg of iron.

Unfortunately, you shouldn’t consume seafood in excess because it contains cholesterol.

8. Dark Chocolate

Dark Chocolate

Dark chocolate is a type of chocolate that has a high cocoa content. Not surprisingly, this food has a darker color and tends to taste bitter.

Even so, dark chocolate is an iron-rich food. This is because there is an iron content of 4.4 mg in 100 grams of dark chocolate.

Apart from increasing iron intake, consuming this snack can also improve your mood to make you happier.

9. Raisins


Raisins are a fruit choice that is often used to decorate cakes. Not infrequently, some people also consume this dried fruit as a snack.

Apart from its delicious taste, raisins are also a fruit that contains iron. In 100 grams, this fruit contains 1.79 mg of iron.

10. Dried Apricots

Dried Apricots

Dried apricots are also a fruit that is rich in nutrients, including iron. 100 grams of dried apricots contain 2.66 mg of iron.

Apart from that, this fruit is also rich in antioxidants which can help fight free radicals in the body, so it can prevent chronic diseases such as heart disease.

11. Oatmeal


If you often eat breakfast with a bowl of oats, it means you have helped meet your body’s iron needs. You see, 100 grams of oats contain 3.8 mg of iron.

In addition, consuming this fiber-filled grain can also reduce the risk of heart diseasestroke, obesity, and type-2 diabetes.

12. Broccoli


Apart from spinach, broccoli is also a green vegetable that is rich in iron. One serving of cooked broccoli, equivalent to 156 grams, contains 1 mg of iron.

This vegetable also contains high vitamin C, so it can help better absorption of iron.

So, those are food choices that contain iron, so they can help meet the body’s iron needs. To support the benefits of iron, don’t forget to #KeepYourHealthy by exercising regularly.

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