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5 Natural Sources of Iron to Make a Part of Your Daily Lives

Iron is an indispensable nutrient for your body. It helps your body perform several essential functions, such as creating hemoglobin. This hemoglobin helps carry oxygen from the lungs to other parts of the body, ensuring perfect functioning.

However, your body doesn’t make iron. You need to absorb iron from the dietary sources or the foods you eat. What foods are naturally rich in iron? Well, if you have this question in mind, you’re in the right place.

Below we’ll discuss some natural sources of iron. Also, you’ll find a reliable iron supplement that can work wonders. So, let’s get started.

In What Form is Iron Found in Food?

Basically, iron is found in two forms: heme iron and nonheme iron.

Heme Iron 

Iron that contains hemoglobin and comes from animal sources is called heme iron. Also, heme iron is absorbed better by the body.

Non-Heme Iron

Non-heme iron comes from plant sources such as legumes, green veggies, etc. However, the absorption rate of this type of iron is pretty low. It’s the reason why heme iron is more recommended.

Let’s learn about some food items rich in heme and non-heme iron.

5 Natural Sources of Iron to Make a Part of Your Daily Lives

1.    Spinach

Spinach is a good source of non-heme iron. Now, although it isn’t absorbed well by your body, spinach contains good amount of  Vitamin C.

And this Vitamin C helps improve iron absorption. This means, by consuming spinach, your body will be able to absorb more iron than usual.

Also, spinach is a good source of antioxidants, aka carotenoids. These carotenoids are capable of lowering inflammation and even prevent chronic diseases such as cancer.

2.    Organ Meat

Organ meats like the heart, kidney, liver, brain, etc., are the best sources of iron. Just 100 gram serving of beef liver has 6.5mg of iron. And this is about 36% of the total DV.

Animal liver is also rich in vitamin A and choline. And choline is known to ensure good brain and liver health for humans.

Also, organ meats contain heme-iron. And this means better overall absorption. So, if you eat meat, go for liver, brain, heart, etc., to ensure adequate iron intake.

3.    Legumes

Legumes such as peas, chickpeas, and lentils offer more nutrients than you can imagine. And one of the best nutrients they offer is iron.

A single cup or 200 grams of cooked lentils offers 6.6mg of iron. And this is about 37% of the daily iron required. You can boost your iron content by taking kidney beans, black beans, etc. What’s more, legumes are also a rich source of potassium, magnesium, and folate.

However, legumes are a source of non-heme iron. So, if you’re vegan, you’ll need a good quantity of legumes to meet the daily need, which is:

  • 7mg: For men over 18
  • 8mg: For women over 18

Pro tip: To increase the iron absorption from legumes, consume citrus fruits rich in Vitamin C such as tomatoes, oranges, etc.

4.    Red Meat

Another non-vegetarian source of iron is red meat. It’s both tasty and nutritious. A 100-gram serving of red meat offers 2.7mg of iron which is 15% of the total DV.

According to researchers, people who consume meat regularly could be less likely to experience iron deficiency.

5.    Broccoli 

Broccoli, as you may have guessed, is a non-heme source of iron. 156 gram of broccoli offers about 1 mg of iron. Now, this seems less, but due to its vitamin C content, broccoli helps enhance iron absorption.

Also, broccoli offers ample fiber, folate, and even Vitamin K in a 156 gram serving. However, if you don’t like broccoli, you can consume cabbage, kale, or even cauliflower which offers similar nutrients.

Which one is the best source of iron?

It actually depends on several factors. For vegans, spinach might do the job, and for non-vegans, red meat would be the best. However, it’s quite hard for vegans to produce the required iron from plant-based diets. And they can’t consume meat. So, what should vegans do?

Well, if you’re a vegan, you can opt for:

Melts® Nano Iron

Melts Nano Iron is an amazing vegan supplement that contains iron, organic beetroot, organic spinach, organic Swiss chard, acerola cherry, pumpkin seeds, and folic acid. These ingredients help:

  • Improve iron absorption
  • Produce more red blood cells
  • Improve hemoglobin production  
  • Enhances energy
  • Prevents anemia

Also, all these benefits come in the form of a nano oral strip. You just need to place it on your tongue and let it dissolve. All in all, Melts Nano Iron is a benefit-loaded, iron-rich, and tasty supplement both for vegans and non-vegans.

So, grab a pack now.

Wrapping Up

There are potentially hundreds of iron sources out there—pumpkin seeds, acerola cherry, red meat, beetroot are just some of its examples. However, consuming such food items daily can be quite a hassle. This is when you can go for Nano Iron Melts. It not only enhances iron content but improves iron absorption as well.


  • Jackson J, Williams R, McEvoy M, MacDonald-Wicks L, Patterson A. Is Higher Consumption of Animal Flesh Foods Associated with Better Iron Status among Adults in Developed Countries? A Systematic Review. Nutrients. 2016 Feb 16;8(2):89. doi: 10.3390/nu8020089. PMID: 26891320; PMCID: PMC4772052.. (
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