Iron is a mineral vital to the proper function of haemoglobin, a protein needed to transport oxygen in the blood.

Iron also has a role in a variety of other important processes in the body.

The term Iron deficiency is used when there is not enough iron in the body.

Benefits of Iron

Iron is an essential mineral that is needed to produce red blood cells, which are important for a healthy immune system, mental function, muscle strength and energy. Its main role is in red blood cells, where it helps make a protein called haemoglobin. Haemoglobin carries oxygen in the blood from the lungs to all the cells in the body so they can work properly.

Why food rich in Iron is important

The body can’t make iron, so you need to get it from food. If you do not eat as much iron as you use each day, you develop iron deficiency because there is not enough iron in the body. A shortage of iron in the blood can lead to a range of serious health problems, including iron deficiency anaemia.

Fruits & Vegetables that Provide a Good Source of Iron

Fruits and vegetables that contain 1.8 mg to less than 3.6 mg iron per reference amount (10-19% of the Daily Value per reference amount) qualify to carry the label “good source” of iron.

Here’s some examples of good food sources of iron:

  • Lentils
  • Spinach
  • White Beans
  • Cannellini
  • Apricots, Dried
  • Chickpeas
  • Green Soybeans 
  • Lima Beans
  • Pink Beans
  • Pinto Beans
  • Small White Beans
  • nuts
  • dried fruit
  • wholemeal pasta and bread
  • iron-fortified bread and breakfast cereal
  • legumes (mixed beans, baked beans, lentils, chickpeas)
  • dark leafy green vegetables (spinach, silver beet, broccoli)
  • oats
  • tofu