Iron-Rich Foods to Add to Your Diet and Why 

 Chika Jones, RN, RM, RPHN, BNSC. Freelance Health Writer Reviewed by the DLHA Editorial Team

 Three young African farmer carrying dark leafy vegetables rich in dietary iron. Source: Freepik

Iron is an essential mineral vital for your body and your health. [1]. Your body cannot produce iron, so it must be obtained from the foods you eat. Most times, more ironis lost from the body through blood in the stool, urine, and menstrual blood loss for girls. This is why it is important to eat iron-rich foods to replenish iron stores in the body. Reduced iron in the body leads to several symptoms, like dizziness and anemia.

This article will discuss why iron rich foods are important for your body, iron rich foods readily available across African countries and problems that could arise if iron-rich foods aren't consumed properly.

Types of Iron in Foods 

There are two types of iron found in food.

• Haeme Iron: It is derived from animal sources like red meat, liver, chicken, boiled egg, etc. Haeme iron is found in the hemoglobin and myoglobin in meat, poultry, and seafood.  [2] Haeme iron is easily absorbed by the body. It accounts for the functional iron in 95% of the human body. 

Though sources of iron include red meat like beef and pork. Research shows that high consumption of red meat is linked to several types of cancers. [3]. It is vital to eat red meat in moderation.

• Non-Haeme Iron: They are obtained from plant-based foods like sweet potatoes, dark leafy vegetables, watermelon, dates, beans, etc. Non-haeme iron isn't absorbed easily by the body. However, the body absorbs non-haeme iron better when eaten with red meat and vitamin C foods like oranges, tomatoes, and sweet potatoes. [4]

Sources of Iron-Rich Foods Available Across African Countries

Sources of iron-rich foods. Ai generated. from Freepik. Click on image to enlarge.:

Haeme Iron-rich foods

• Beef
• Turkey
• Chicken
• Pork
• Liver
• Eggs
• Shrimps 
• Oysters
• Fish

Non-Haeme Iron-rich foods

• Sweet potatoes 
• Dark leafy vegetables 
• Watermelon
• Beans
• Tofu
• Date
• Raisins 

Why Include Iron-Rich Foods in Your Diet?

1. Iron has Important  Functions in the Body 

• Iron has a vital component known as hemoglobin. Hemoglobin's job is to transport oxygen from the lungs to the body cells. When oxygen is delivered, it gives the body energy and overall tissue function. [1]
• Myoglobin is another component of iron. It is found in your muscles. It ensures the muscles have an adequate oxygen supply to carry out their function.
• Iron helps to regulate our immune function.

2. Health Problems Happen if You Don't Eat Iron-Rich Foods

If your intake of iron-rich foods is insufficient, or you're not absorbing enough of the iron from your food, or you are losing iron from your bosy, it could cause iron deficiency and iron deficiency anemia. These two terms are often used as if they mean the same thing, but this is not so.

• Iron Deficiency:  You have an iron deficiency when you are still eating iron-rich foods, but not enough to have excess stored in the liver for later needs. This can be caused by insufficient intake of iron-rich foods, excess blood loss, etc.

• Iron Deficiency Anaemia: Both storage and blood iron levels are low, and this causes a reduction in the amount of hemoglobin and red blood cells in your body. This leads to anaemia. Iron deficiency anemia takes a long time to develop, and it is a major burden in sub-Saharan Africa [5]. The World Health Organization estimates that 106 million women and 103 million children are affected by anaemia in Africa. 

How to know if you have an Iron Deficiency

The symptoms are usually mild, then become severe over time. Here are some to look out for:

• Headaches 
• Fatigue (Tiredness and loss of energy) 
• Shortness of breath
• Pale skin
• Chest pain
• Cold hands and feet
• Soreness and swelling of the tongue
• Spoon-shaped nails
• Pica (unusual cravings for non-food items like ice, dirt, etc).

People at risk of Iron deficiency 

• Adolescent girls lose around 2mg of iron during their menstrual cycle [1].

• Individuals who donate their blood regularly. You should wait at least 8 weeks for whole blood donations.

• People who live in communities with food insecurity have an iron deficiency from chronic malnutrition. These regions could also experience a high prevalence of parasitic infections [1].  Parasitic infection worsens iron deficiency in the body by causing reduced nutrient absorption, including iron from the gut, and through direct bleeding.

• Vegetarians or vegans. They only eat non-haeme iron foods, which aren't absorbed easily in the body.??????????

• Persistent uterine bleeding can occur in women on Hormone Replacement Therapy [1].

• Pregnant, breastfeeding, or women who have recently given birth are at risk for iron deficiency, because there is an increased iron demand during pregnancy, and most pregnant women may have low or depleted iron reserves. Breastfeeding mothers may have iron depletion from their pregnancy and a potential loss of blood during delivery.

• People diagnosed with stomach ulcers may have internal bleeding and blood loss.

• People with chronic medical conditions that affect the gastrointestinal tract, like Celiac and Crohn’s disease [1].

What happens if you have Excess Iron in the Body?

A condition called haemochromatosis occurs when there is excess iron absorption in the body without proper excretion of the iron. Haemochromatosis is a hereditary disease. However, it is less common among Africans. [6].

Haemochromatosis causes iron buildup over a long period. The body absorbs more iron than it needs. Haemochromatosis symptoms show around 30 - 60 years of age and may include:

• Feeling weak at all times
• Easily tired 
• Joint pain
• Stomach pain
• Weightless
• Irregular heartbeat 
• Bronze or gray colour 
• Loss of sexual drive

Iron is stored in the liver, spleen, and bone marrow [7]. However, in haemochromatosis, excess iron is stored in the skin, heart, pancreas, and joints. This damages the organs and the body, causing complications:

• Liver cancer 
• Liver cirrhosis  (inflammation of the liver)
• Diabetes mellitus 
• Heart failure
• Hypogonadism (there is little or no secretion of sex hormones by the body).
• Osteoporosis (the bone becomes weak and damaged).

Conclusion

Iron is a vital nutrient that plays a crucial role in maintaining good health. With its importance in transporting oxygen, regulating immune function, and supporting overall bodily functions, it's essential to consume iron-rich foods to prevent deficiency and related health issues.

 By incorporating haeme and non-haeme iron sources into your diet, you can ensure adequate iron intake and reduce the risk of iron deficiency anemia. 

Remember to consume red meat in moderation and pair non-haeme iron foods with vitamin C-rich foods to enhance absorption. By prioritizing iron-rich foods, you can take a significant step towards maintaining optimal health and well-being.

 

References: 

1. Moustarah F, Mohiuddin SS. Dietary iron [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2024. Available from here  

2. Kalman D, Hewlings S, Madelyn-Adjei A, Ebersole B. Dietary Haeme Iron: A Review of Efficacy, Safety, and Tolerability. Nutrients [Internet]. 2025;17(13):2132. Available from here 

3. Hooda J, Shah A, Zhang L. Haeme, an essential Nutrient from Dietary Proteins, Critically Impacts Diverse Physiological and Pathological Processes. Nutrients [Internet]. 2014 Mar 13;6(3):1080–102. Available from here 

4. Firdose K, Firdose N. Dietary Iron [Internet]. www.intechopen.com. IntechOpen; 2021. Available from here 

5. Muriuki JM, Mentzer AJ, Webb EL, Morovat A, Kimita W, Ndungu FM, et al. Estimating the burden of iron deficiency among African children. BMC Medicine. 2020 Feb 27;18(1).‌ Available from here 

6. Porter JL, Rawla P. Haemochromatosis [Internet]. Nih.gov. StatPearls Publishing; 2023. Available from here 

‌7. National Institutes of Health. Iron: Fact Sheet for Health Professionals [Internet]. National Institutes of Health. 2024. Available from here 

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Watch the video below to learn more about iron-rich foods and their deficiencies..

Published: August 14,2025

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