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Best Foods for Getting Iron into Your Diet

Iron Rich Foods Top Seven Foods to Increase Iron Levels


We’ve all been partial to following a few diets in our time. We know that drinking more water and eating more fruit and veg are pretty standard in maintaining a healthy lifestyle; but when we look into this in more detail, what foods should we be incorporating into our diet to ensure we are feeding our bodies with the right nutrients?

Iron Deficiency Anaemia is the most common form of nutritional deficiency and not enough iron can result in fatigue, memory loss and movement delay. Here at Evergreen, we decided to explore the top 7 best foods for getting iron into your diet. So, get your notepads at the ready and take note.


Organ meats are some of the best sources of iron with the added bonus of other minerals, vitamins and protein. Beef liver, at 5 mg of iron per slice, is a great option for getting this mineral into your diet. If you’re not a fan of liver, other animal proteins such as egg yolks and red meat are also high in iron.

Pumpkin Seeds

These ultra iron rich seeds are perfect for those following a vegetarian or vegan diet. One handful of pumpkin seeds, contains about 5% of the recommended daily value of the mineral needed for optimal health. To get the most out of your pumpkin seeds, eat them raw as a snack during the day. You can also roast them in the oven for 15-20 minutes to add some extra flavour. Check out Evergreen's very own pumpkin seeds

Fruits of the Sea

Sea vegetables, oysters, squid, mussels and mollusks are loaded with iron. One medium oyster has 3-5 mg of iron, so a plateful would certainly surpass your daily requirement. Common fish such as haddock, salmon and tuna are also high in iron if oysters aren’t your cup of tea. We would highly recommenced vegetarians and vegans include some sea vegetables in their diets. We stock a large range of delicious Irish sea vegetables.


Chickpeas provide you with almost 5 mg of iron per cup and make a fantastic alternative for vegetarians. They’re a great addition to salad and pasta dishes and can even be blended to make your very own hummus. Click here to find out how to make your own hummus.

Fortified Cereal

Cereal lovers can breathe a sigh of relief because there are a range of fortified cereals, such as oatmeal, that are high in iron. Check the label for the amount of Iron per serving, as most of these offer 90-100% of the daily recommended value.

Sesame Butter (Tahini)

A good Tahini spread can provide the body with a large amount of iron.  Tahini can be an excellent addition to anyone's diet as its rich in essential minerals and vitamins. It's perfect for those looking for a healthy snack option that tastes great! We have gluten free, organic and vegan friendly Sesame butters available. 


We have all seen the effect a tin of spinach had on Popeye! It might not have the instant effect as in the cartoon, but it is certainly a superfood! Spinach both raw and cooked is a great source of iron, but cooking it allows your body to absorb the nutrients more easily. Just one cup of cooked spinach has more than 6 mg of iron and although it might not be the most popular green to get your kids to eat, it is easy to add into recipes such as frittatas and lasagne.

With these options in mind, you are well on your way to achieving a more iron-filled diet, but there are many other foods that allow you to include this vital mineral into your meals. Have a look at these other choices that are sure to help you live a more energised and healthy life.


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