What Are the Top Foods Adults Can Eat That Are Rich in Iron?


Quick Answer

Top iron-rich foods for adults include liver, clams, nuts, and squash and pumpkin seeds. Beans are also high in iron. Iron overdose is rare, as the body naturally regulates its uptake of iron. Eating natural food sources that are rich in iron is healthier and safer than taking iron supplements, which increase the likelihood of an overdose, leading to adverse health effects.

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What Are the Top Foods Adults Can Eat That Are Rich in Iron?
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Full Answer

Cashews, pine nuts, hazelnuts, peanuts and almonds are the nuts that contain the highest amounts of iron. White beans and lentils are the most iron-rich beans. Heme iron, which is iron that comes from animal sources, is easier to absorb than non-heme iron, which comes from plant sources, but non-heme iron is easier for the body to regulate.

Iron is a key component of hemoglobin, which helps the blood carry oxygen to different parts of the body. A diet that is poor in iron can lead to iron-deficiency anemia. Vitamin C helps the body absorb iron, so people who have trouble absorbing iron should take vitamin C supplements with iron-rich foods. Citrus fruits are high in vitamin C and can be added to dressings; squeezing lemon or lime juice directly onto iron-rich foods is an easy way to add vitamin C to them.

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