Feeling tired or weak? You may be low in iron, a key mineral for blood and energy production.
Here are the best iron-rich foods (both veg & non-veg) to restore vitality naturally 💪👇
Iron is essential for forming hemoglobin — which carries oxygen throughout your body.
Low iron levels can lead to fatigue, weakness, pale skin, and dizziness.
Here’s a powerful list of natural iron sources to boost your strength, energy, and immunity!
🥩 ANIMAL SOURCES (Heme Iron — Easily Absorbed)
Red Meat: 2.7 mg per 100 g — great for boosting hemoglobin
Chicken Liver: 11 mg per 100 g — one of the richest sources of iron
Sardines: 2.5 mg per 100 g — iron + omega-3 combo
Eggs: 1.2 mg (2 eggs) — mild but steady source
Liver (Beef/Lamb): up to 12 mg per 100 g — improves red blood cells
🌿 PLANT SOURCES (Non-Heme Iron)
Spinach: 8 mg per cup (cooked) — powerful vegetarian source
Lentils: 6.8 mg per cup — rich in iron & protein
Chickpeas: 4.7 mg per cup — boosts energy
Tofu: 3.4 mg per ½ cup — great for vegetarians
Kidney Beans: 3.9 mg per cup — iron + fiber combo
Pumpkin Seeds: 2.9 mg per 2 tbsp — great for snacks
Quinoa: 2.9 mg per cup — plant-based complete protein
Cashews: 1.3 mg per ¼ cup — adds healthy fats & iron
Dark Chocolate (70%+): 2.3 mg per 1 oz — sweet iron boost
Fortified Cereal: up to 16 mg per serving — perfect breakfast source
Broccoli: 1 mg per cup — enhances iron absorption with vitamin C
Blackstrap Molasses: 3.6 mg per tbsp — mineral powerhouse
💡 TIP: Combine iron foods + vitamin C foods (like oranges, lemon, tomatoes) to increase absorption by up to 3x!
📺 Subscribe to @GlowDynasty for daily nutrition charts, vitamin guides & natural healing foods 🌿✨
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