Iron - Its all About Oxygen in your Blood

​What we often hear after the protein discussion is, "Well, what about iron?" So here we are.

Nutritionists suggest we need between 10-30 mg of iron per day. Those in the higher range are generally women going through pregnancy or menstruation. For this brief guide, we have chosen 20 mg as the reference point for iron intake. You have the freedom to consume more.

We have listed many food choices with high iron content. So there are always options to stay plant-based.

I was surprised by many foods on the list.

Are tahini, parsley, and oats on the menu? What I am going to explore is growing our soybeans on a balcony. Perhaps we could even make some homemade soy sauce. Stay tuned. I hope this little fact-finding may help you become more informed and feel healthier. I certainly am feeling much more bounce in my step.

Iron Rich Foods

Why Iron?

Iron provides the nutrients for red blood cells, haemoglobin, and the red blood cells transport the oxygen from your lungs to the rest of your body. It's all about energy and life.

​What does a daily intake of approximately 20 milligrammes of iron look like?

Option 1 = 20.1mg iron
Soybeans—50 grammes = 8 mg iron
Cashews—50 grammes = 3.4mg iron
Black beans—100 grammes = 8.7mg iron

Food



Soybeans
Sesame Seeds
Tahini
Black Beans
Bean, kidney, raw
Cashews
Chickpeas
Parsley, continental, raw
Tofu
Sunflower seeds
Oats, rolled
Peanuts
Quinoa
Pistachios
Almonds
Falafel
Lentils
Olive, green, raw
Olives, black
Seaweed
Tempeh
Corn, sweet, raw
Spinach, Chinese, raw
Spinach, English, raw
Silverbeet, raw
Persimmon, raw, peeled
Lima Beans
Coconut, fresh
Hummus
Edamame
Buckwheat
Asparagus, raw
Leek, raw
Mulberry, raw
Garlic, raw, peeled
Spinach, Water, raw
Cabbage, white, raw
Bean, broad, raw
Chives, raw
Chives, raw, Chinese
Passionfruit, raw
Onion, spring, raw
Pea, green, raw
Brussels sprout, raw
Artichoke, raw, Globe
Chili, green, raw
Capsicum, red, raw
Chili, red, raw
Semolina, cooked
Shallot, raw, peeled
Bean sprouts, raw
Bean, green, raw
Melon, bitter, raw
Grape, green raw,
Grape, red raw,
Chicory, raw
Lettuce, raw, common
Endive, raw
Beetroot, raw, peeled
Cabbage, mustard, raw
Cabbage, raw, Chinese
Cabbage, red, raw
Potato, Pale skin, raw, peeled
Pumpkin Nugget, raw, peeled
Broccoli, raw
Fennel, raw
Pumpkin, butternut, raw, peeled
Quince, raw, peeled
Avocado, raw
Custard Apple, raw, peeled
Ginger, raw, peeled
Lemon, raw, peeled
Lime, raw, peeled
Okra, raw
Parsnip, raw, peeled
Sweet Potato, white, raw, peeled
Taro, raw, peeled
Mushroom, common, raw
Tangelo, raw, peeled
Squash, Button, raw
Onion, mature, brown, raw, peeled
Apricot, raw
Cauliflower, raw
Strawberry, raw
Swede, raw, peeled
Zucchini, golden, raw
Zucchini, green, raw
Grapefruit, raw, peeled
Capsicum, green, raw
Tomato, cherry, raw
Tomato, common, raw
Banana, common, raw, peeled
Carrots
Cherry, raw
Cucumber, common, raw, peeled
Fig, raw
Guava, raw, Hawaiian
Kiwifruit, raw, peeled
Loquat, raw, peeled
Lychee, raw, peeled
Nectarine, raw
Pawpaw, raw, peeled
Peach, raw
Pineapple, raw, peeled
Plum, red flesh, raw
Plum, yellow flesh, raw
Pomegranate, raw, peeled
Prickly Pear, raw, peeled
Radish, red, raw
Turnip, white, raw, peeled
Rhubarb, raw
Banana, Sugar, raw, peeled
Celery, raw
Eggplant, raw
Mandarin, Ellendale, raw, peeled
Mango, raw, peeled
Melon, honeydew, raw, peeled
Onion, mature, white, raw, peeled
Pears,
Rice
Rockmelon, raw, peeled

Mg of Iron per 100g 

 15.70
 14.60
 9.00
 8.70
 8.20
 6.70
 6.20
 6.20
 5.40
 5.30
 4.70
 4.60
 4.57
 3.90
 3.70
 3.40
 3.30
 3.30
 3.30
 2.90
 2.70
 2.70
 2.70
 2.70
 2.53
 2.50
 2.40
 2.40
 2.40
 2.30
 2.20
 2.10
 2.10
 1.90
 1.70
 1.70
 1.67
 1.60
 1.60
 1.60
 1.60
 1.50
 1.50
 1.40
 1.30
 1.30
 1.20
 1.20
 1.20
 1.20
 1.00
 1.00
 1.00
 0.98
 0.98
 0.90
 0.90
 0.82
 0.80
 0.80
 0.80
 0.80
 0.80
 0.80
 0.70
 0.70
 0.70
 0.70
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.60
 0.50
 0.47
 0.43
 0.42
 0.40
 0.40
 0.40
 0.40
 0.40
 0.40
 0.36
 0.34
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.30
 0.29
 0.26
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.20
 0.11
 0.11
 0.10
 0.10
 0.10

Citrus likely bolsters your uptake of Iron

Simple Citrus added to your iron intake may just increase your uptake of iron in a major way.