Iron deficiency, medically known as Sideropenia, is one of the most common health problems due to malnutrition. Malnutrition is caused by inadequate intake of necessary nutrients (in this case reduced intake of iron). If this condition is not treated, there is iron deficiency anemia that includes the following signs and symptoms: fatigue, malaise, dizziness, hair loss, pallor, arrhythmia, headache, brittle nails, etc. In order to treat iron deficiency anemia, it is necessary to normalize the level of iron in the blood. Besides finished products of iron, an important role in achieving a normal level of iron takes the adequate nutrition. Therefore, find out which foods are rich in iron.


Spinach is one of the richest natural sources of iron. Besides iron, this plant is rich in vitamin A and E, calcium, fiber and protein. It is the best if the spinach is consumed raw, but if you don’t love the taste of raw spinach, you can always turn it as a supplement in bread, vegetarian lasagna, omelet etc.


Lentil is an excellent source of iron, besides, is rich in fiber, which means that after the meal will be fuller for longer. Additionally, lentil helps to reduce cholesterol and regulate blood sugar. You can include in your sandwiches and salads or you can prepare it like soup.


Liver is rich in vitamins A, D, E and C, folate, protein and traces of copper and zinc can also be found. You can include liver in your daily menu as an addition to soups, to prepare grilled or combine it with peas, green beans, okra or other foods – the choice is yours. However, liver should not be eaten in abundance, because it contains high levels of cholesterol, which can cause other health problems.

Pumpkin seeds

Pumpkin seeds are ideal to provide minerals that your body needs. Besides iron, they are rich in manganese, magnesium, phosphorus and zinc. Pumpkin seeds enhance immunity and thanks to the antioxidants they contain, they protect the body from cancerous changes. Therefore, include them in your daily diet and combine them with other foods.

Pumpkin seeds can be purchased as a finished product or you can separate the pumpkin and bake them yourself.

Read meat

Red meat (beef, lamb, pork) is rich in iron, zinc, phosphorus and B vitamins. In order to stabilize the level of iron in the blood, it is recommended to be included a piece of red meat in 3 meals per week.
Caution: It is not advised too often consumption of red meat, because it can have negative effects on health and to promote the appearance of cardiovascular disease or certain types of cancer.

Dark chocolate

Quality dark chocolate is rich in antioxidants, polyphenols, vitamins and minerals. This reduces the risk of cardiovascular diseases and has anticancer and anti-inflammatory action. Dark chocolate is rich in manganese, magnesium, selenium, copper, and of course, with iron. Therefore, if you have iron deficiency, consume a few blocks of dark chocolate 3-4 times a week.

Choose chocolate with as much as possible higher percentage of cocoa (at least 60-70%).


Tofu, which is made from soybeans, is a fantastic source of protein, iron and calcium. Furthermore, tofu has a low level of cholesterol and contains vitamins B and K, thiamine, omega-3 fatty acids, magnesium and selenium. Thanks to the nutritional ingredients, this commodity besides iron deficiency anemia it helps in the prevention of cardiovascular disease, breast cancer, diabetes and osteoporosis.


Sesame is another healthy commodity that is rich in iron. Furthermore, sesame is rich in zinc, copper, vitamin E, magnesium and phosphorus. This seed helps prevent osteoporosis, lowers cholesterol and improves the health of blood vessels. Therefore, include it in your daily menu as an addition to salad or main course.