Iron is a mineral that plays a major role in the proper functioning of the nervous system. It also helps fight fatigue and is involved, among other things, in the process of building up the body’s immune defenses. A deficiency of iron in the body is a source of anemia because iron associated with hemoglobin is the major constituent of red blood cells, cells responsible for transporting oxygen. Anemia is therefore the depletion of the blood in red blood cells and it leads to a general state of weakness of the body (reduced resistance to infections, reduced intellectual performance, etc.). In order to prevent it, here are some foods rich in iron to favor in your diet.


Spinash is a vegetable very rich in iron. Their virtues vary according to the mode of consumption (raw, steamed, boiled, etc.) but in any case, it is a nutritional gold mine. Apart from its high iron content, spinach is low in calories and therefore suitable for those who want to lose weight. On the other hand, they are very fragile vegetables. They should therefore be cooked for a few minutes so as not to denature them and to preserve all their benefits.

Other foods rich in iron are legumes.


This is a group of foods including peas, soybeans, beans (red and white) and lentils. Peas, for example, are among the most popular vegetables because they appeal to young and old alike. Easy to cook and rich in fiber, they can be included in the diet from 6 months old. Lentils are the most digestible of this family. Rich in protein, they have the advantage of being available all year round and easy to include in the diet.

Besides vegetables, meats are also a great source of iron. The iron they contain is moreover better absorbed by the body than that present in plants.


Topping the list are pork liver, lamb kidneys and beef liver. They are valuable allies in the fight against anemia and also excellent sources of vitamins. Organ meats are often used in cooking and are therefore easy to incorporate into an anti-anemia diet.

Red meats, poultry and seafood are also a good source of iron.

Poultry, red meats and seafood

These foods, in addition to being an important source of iron, contain a factor that improves its absorption by the body. Therefore, consuming a meal made from vegetables and meats increases the amount of iron assimilated by the body.

If you are a person at risk for anemia (pregnant woman, nurse, people with chronic diseases, etc.), you should avoid the following foods.

Foods to avoid

These are foods that interfere with the absorption of iron by the body. It is therefore recommended to consume them without meals or to supplement external sources of iron. These are tea, coffee, whole grains, alcohol, etc. drugs that lower stomach acid should also be avoided.