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  • Kumari Rajnigandha
  • Editorial

5 Easy Ways To Add Iron To Your Diet

Here are some of the easy ways to add iron to your diet!
Published -14 Feb 2022, 11:38 ISTUpdated -14 Feb 2022, 11:52 IST
  • Kumari Rajnigandha
  • Editorial
  • Published -14 Feb 2022, 11:38 ISTUpdated -14 Feb 2022, 11:52 IST
iron sources to includes in your diet

Iron is an essential nutrient for your body. Not having enough iron in your diet can cause anaemia and shortness of breath. Our body requires adequate amounts of iron for proper growth and development. In the case of women, during the time of menstruation our bodies can suffer from loss of iron. It is said that only 10 to 30 percent of the iron content is properly assimilated into our bodies. There is no need to start panicking already cause there are plenty of ways to make up for this iron deficiency. Here are the 5 easy ways to add iron to your diet so that your body stays healthy and happy.



Spinach happens to be an excellent source of iron. Only 100 grams of spinach contains 2.7 mg of iron. Incorporating spinach into your diet is a great way to make up for the iron loss in your body. One must certainly eat lots of green leafy vegetables to get a good amount of iron content. 

Whole Grains

whole grains

Whole grains are also known to be great sources of iron. Whole grains and legumes ought to be eaten on a daily basis to keep your body’s intake of iron well balanced. Only 100 grams of multi-grains contain 2.5 mg of iron.

Dark Chocolate

dark chocolate

Dark chocolate is not just yummy  but also has good iron content. Dark chocolate is everyone’s favourite and incorporating this in your daily diet wouldn’t feel so much of a task. In fact, kids will be happier if they are getting to eat a cube of chocolate every single day. Don’t opt for chocolates that are high in sugar content or the ones that are caramelised. Opt for dark chocolates that are high in cocoa content. In fact, you can even make dark chocolate at home.

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If you wish to incorporate iron into your daily diet, start eating seeds. Per 100 grams of dried pumpkin seeds is known to have 8.8 mg of iron. Hence, seeds must necessarily be a part of your daily meal if increasing your iron intake happens to be a priority for you. Roasted seeds can be a great healthy snacking option in the evening.

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Nuts are another very rich source of iron. Hundred grams of nuts contain 2.5 mg of iron. Being rich in iron content, nuts must certainly be in your diet if you want to increase your iron intake. Either have it as a snack or have it along with your early morning tea, it will certainly help improve your health. Nuts, seeds, tofu and other green leafy vegetables happen to be excellent sources of iron and hence these superfood ought to be a part of your daily diet.

If you wish to share any tips on how to add iron to your diet, do let us know by commenting on our Facebook and Instagram page. 

Stay tuned to HerZindagi to read more such stories!


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