{"id":6921,"date":"2025-02-17T14:17:08","date_gmt":"2025-02-17T13:17:08","guid":{"rendered":"https:\/\/rilling-healthcare.de\/nicht-kategorisiert\/5-popular-iron-rich-foods-you-should-try-these\/"},"modified":"2026-09-07T19:32:42","modified_gmt":"2026-09-07T17:32:42","slug":"5-popular-iron-rich-foods-you-should-try-these","status":"publish","type":"post","link":"https:\/\/rilling-healthcare.de\/en\/blog-en\/5-popular-iron-rich-foods-you-should-try-these\/","title":{"rendered":"5 popular iron-rich foods &#8211; you should try these"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6921\" class=\"elementor elementor-6921 elementor-1898\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7d7d67 e-flex e-con-boxed e-con e-parent\" data-id=\"b7d7d67\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-91ae179 elementor-widget elementor-widget-text-editor\" data-id=\"91ae179\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span lang=\"DE-AT\">Iron is a vital trace element that is important for the transportation of oxygen in the body, for example. The body itself cannot produce iron. It is therefore dependent on us getting enough iron from our food. But how many mg of iron per day do we actually need? And which animal and plant foods contain the trace element? Here you will find the most important questions and answers about iron and also five popular foods with a high iron content.     <br><\/span><\/p><h2 align=\"left\">What does the body need iron for and how much is recommended<\/h2><p><span lang=\"DE-AT\">The human organism needs iron to form the red <strong>blood pigment haemoglobin<\/strong>. Among other things, this is responsible for transporting oxygen to the cells. Sufficient iron is therefore a basic requirement to ensure that <strong>all organs are properly supplied with oxygen<\/strong>. Iron is also involved in energy metabolism and is important for the functioning of the <strong>immune system<\/strong> and <strong>brain performance<\/strong>. Your iron requirement depends on various factors. Age, living conditions and certain health factors play a role:     <\/span><\/p><ul><li><span lang=\"DE-AT\"><strong>Women and girls during menstruation<\/strong>, for example, have a higher requirement because they also lose iron with their period. For them, <strong>14 mg of <\/strong>iron per day is recommended, sometimes even 16 mg. <strong>Pregnant and breastfeeding women<\/strong> and children and adolescents, for example, have a higher iron requirement.  <\/span><\/li><li><p><span lang=\"DE-AT\"><strong>Boys and men<\/strong>, on the other hand, need <strong>10 to 12 mg of<\/strong> iron per day.<\/span><\/p><\/li><\/ul><p> <\/p><h2 align=\"left\">Where is iron in it? 5 popular iron-rich foods <\/h2><p><span lang=\"DE-AT\">Iron from plant and animal foods is an important part of a balanced diet. However, iron from plant sources is not as usable for the body as animal iron. It is more readily available if you eat foods rich in vitamin C at the same time. This is because vitamin C can increase the body&#8217;s absorption of iron.   <\/span><\/p><p><span lang=\"DE-AT\">But which foods contain enough iron? You should try these 5 foods: <\/span><\/p><h3 align=\"left\">1. legumes<\/h3><p><span lang=\"DE-AT\"><strong>Lentils, chickpeas and beans<\/strong> should not be missing from a vegetarian or vegan diet. They are not only important sources of protein, but also contain plenty of iron. 100 grams of cooked lentils, for example, provide around <strong>2.5 to 3 mg of iron<\/strong>.  <\/span><\/p><h3>2. oat flakes<\/h3><p><span lang=\"DE-AT\">With <strong>5.8 mg of iron<\/strong> per 100 grams, <strong>oat flakes<\/strong> are one of the best plant-based sources of iron. They can be used in a variety of ways, for example in baking recipes, muesli or porridge. Here too, it is best to combine oatmeal with vitamin C-rich fruit so that the body can utilize the iron well.  <br><\/span><\/p><h3>3. pumpkin seeds<\/h3><p><span lang=\"DE-AT\"><strong>Pumpkin seeds<\/strong> are another plant-based source of iron. 100 grams of these oil-rich seeds contain around <strong>12.5 mg of iron<\/strong>. It is therefore worth regularly adding pumpkin seeds as a topping to your salads or soups.  <\/span><\/p><h3>4. beef<\/h3><p><span lang=\"DE-AT\">The human body can absorb iron particularly well from animal foods. A lean steak or a homemade beef dish with vegetables can therefore be a very good way to provide you with iron. <\/span><\/p><h3>5. fish and seafood<\/h3><p><span lang=\"DE-AT\">Sea creatures such as mussels, oysters and tuna also contain a lot of iron, which the body can utilize optimally. Fish and seafood also contain healthy omega-3 fatty acids for a balanced diet. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e6467f8 e-con-full parallax-second-image e-flex e-con e-parent\" data-id=\"e6467f8\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;background_motion_fx_motion_fx_scrolling&quot;:&quot;yes&quot;,&quot;background_motion_fx_devices&quot;:[&quot;desktop&quot;,&quot;tablet&quot;,&quot;mobile&quot;]}\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-02d5905 e-flex e-con-boxed e-con e-parent\" data-id=\"02d5905\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3257c91 elementor-widget elementor-widget-text-editor\" data-id=\"3257c91\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 align=\"left\">SILICIUM FERROFEM with iron<\/h2><p><span lang=\"DE-AT\">A varied diet with iron-rich foods is the best basis for a stable iron balance. Nevertheless, if you have special needs, your requirement may be higher. In such cases, special attention should be paid to increasing nutrient intake.  <\/span><\/p><p><span lang=\"DE-AT\">Our food supplement <a href=\"https:\/\/www.rilling-healthcare.de\/shop\/20\/silicium-ferrofem-spender\">SILICIUM FERROFEM<\/a> contains iron, vitamin C, silicon, myo-inositol and Bacillus subtilis.<\/span><\/p><p><span lang=\"DE-AT\">Two capsules of SILICIUM FERROFEM per day supplement a varied diet with iron and other valuable ingredients. SILICIUM FERROFEM is vegan, aluminum-free and manufactured in Germany. Tip: It is best to take the capsules during meals so that the ingredients are better absorbed by the body:  <\/span><\/p><p><span lang=\"DE-AT\">Matching articles: SILICIUM FERROFEM contains iron and vitamin C. Iron contributes to the normal formation of red blood cells and haemoglobin. It also contributes to oxygen transport in the body and energy metabolism. It contributes to the reduction of tiredness and fatigue. It also contributes to cognitive function and the immune system. Vitamin C increases the absorption of iron.    <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57f68d7 elementor-widget elementor-widget-text-editor\" data-id=\"57f68d7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>Read more in our guide<\/h3>\n<ul>\n<li><a href=\"https:\/\/rilling-healthcare.de\/en\/blog-en\/natural-iron\/\"><strong><u>Natural Sources of Iron<\/u><\/strong><\/a><\/li>\n<li><a href=\"https:\/\/rilling-healthcare.de\/en\/blog-en\/iron-with-vitamin-c\/\"><strong><u>Combining Iron and Vitamin C<\/u><\/strong><\/a><\/li>\n<li><a href=\"https:\/\/rilling-healthcare.de\/en\/blog-en\/malnutrition-due-to-diets\/\"><strong><u>Nutrition for Malnutrition<\/u><\/strong><\/a><\/li>\n<\/ul>\n<p>You can find all the articles compiled in the section <a href=\"https:\/\/rilling-healthcare.de\/en\/health\/\"><strong><u>Health &#038; Nutrition<\/u><\/strong><\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Iron is a vital trace element that is important for the transportation of oxygen in the body, for example. The body itself cannot produce iron. It is therefore dependent on us getting enough iron from our food. But how many mg of iron per day do we actually need? And which animal and plant foods [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-6921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Iron-rich foods | 5 good sources<\/title>\n<meta name=\"description\" content=\"Find out which foods contain a lot of iron and how you can supplement your diet. Find out now!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rilling-healthcare.de\/en\/blog-en\/5-popular-iron-rich-foods-you-should-try-these\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 popular iron-rich foods - you should try these\" \/>\n<meta property=\"og:description\" content=\"Find out which foods contain a lot of iron and how you can supplement your diet. 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