What you eat can make or break your health, and this is why eating the right thing is essential for physical and mental health. Well, if you often struggle with shortness of breath, weakness or feel drained every time, then these are silent indicators of depleting iron levels in the body. Interestingly, in most Indian households, beetroot and pomegranate are two of the most common foods that are consumed to cope up with low iron levels, but you will be amazed to know that there are many other foods that have much higher iron content as compared to these few popular alternatives. Here’s all you need to know about these foods.

Why iron?
Iron is one of the most vital minerals for the body, crucial in forming hemoglobin and transporting oxygen in the blood. While beetroot and pomegranate ( anar ) are popular sources of iron, many other foods contain even higher amounts of this essential nutrient. Here are five iron-rich foods that surpass these common choices, along with ways to include them in your daily diet.



Liver and other organ meats
Animal liver is a nutritional powerhouse, especially for people struggling with low iron levels. This is because these foods are rich in iron along with vitamins A and B12. A 100-gram serving of beef liver contains about 6.5 mg of heme iron. Organ meats can be prepared as liver curry, pâtés, or grilled as part of a balanced meal to enhance iron levels effectively.

Legumes
Legumes like lentils, chickpeas, and beans are excellent plant-based iron sources, containing non-heme iron, which is less readily absorbed but valuable for vegetarians. One cup of cooked lentils offers about 6.6 mg of iron. Consume lentil soups, chickpea salads, or bean-based stews regularly, pairing them with vitamin C-rich foods to enhance absorption.

Shellfish
Shellfish are among the richest sources of heme iron, which is highly bioavailable and easily absorbed by the body. For example, just 3 ounces (85 grams) of cooked clams can provide about 23.8 mg of iron, far exceeding daily requirements. Adding shellfish to salads, pastas, or seafood stews is a tasty way to boost iron intake.



Pumpkin Seeds
Pumpkin seeds are a convenient and versatile snack very rich in iron, offering around 2.5 mg per ounce (28 grams). They can be sprinkled over salads, yogurts, or oatmeal or eaten roasted as a nutritious snack to boost iron and magnesium intake.


Quinoa

This gluten-free pseudocereal provides about 2.8 mg of iron per cup cooked. Apart from being high in iron, quinoa is also a complete protein. Use cooked quinoa as a base for salads, side dishes, or even porridge to increase dietary iron safely and deliciously.