How Much Iron I Need Daily


Do you ask what is how much iron I need daily? Do you know the importance of having a high level of Iron in your body? If not, this article will enlighten you.

Nutrition is an important element to staying healthy and iron is an essential part of that. I believe that when you’re iron deficient you’ll experience low energy levels, which will greatly affect how you perform in almost every aspect of your life. In this post I will tell you how much iron I need daily.

How Much Iron I Need Daily

The amount of iron you need each day depends on your age, your sex, and whether you consume a mostly plant-based diet. Average daily recommended amounts are listed below in milligrams (mg). Vegetarians who do not eat meat, poultry, or seafood need almost twice as much iron as listed in the table because the body doesn’t absorb nonheme iron in plant foods as well as heme iron in animal foods.

How Much Iron Should I Consume?

It is generally recommended for men to consume 8-11mg of iron, and woman 8-18mg. Pregnant women should aim for around 30mg daily.

Plant-Based Foods Rich In Iron

*Note: below demonstrates how many milligrams of iron are in 100 grams of food

1. Morel Mushrooms – 12.2 mg
2. Pumpkin Seeds – 11.2 mg
3. Hemp Seeds – 9.6 mg
4. Chia Seeds – 7.7 mg
5. Dill Weed – 6.6 mg
6. Parsley – 6.2 mg
7. Almonds – 3.7 mg8. Raisins – 3.5 mg
9. Jerusalem Artichokes – 3.4 mg
10. Dandelion Greens – 3.1 mg
11. Medjool Dates – 3.0 mg
12. Chickpeas – 2.9 mg
13. Sea Vegetables (Kelp, Nori, Spirulina, Dulse, etc.) – 2.8 mg
14. Spinach – 2.7 mg
15. Green Peas – 1.8 mg
16. Cilantro – 1.8 mg
17. Kale – 1.7 mg
18. Arugula – 1.5 mg
19. Quinoa – 1.5 mg
20. Beets – 1.0 mg

It is also important to note that other fruit and vegetables contain iron, just not at these high levels. These vegetables and fruit include blackberries, pumpkin, red cabbage, cremini mushrooms, bananas, broccoli, beets, carrots, eggplant, sweet potato, avocado, figs, potatoes, corn, pineapple, nectarine, watermelon, tomatoes, oranges, cherries, papaya, celery and apples. When consuming a high-raw plant-based diet, and eating the quantities that should be eaten (over 2,000+ calories per day), then getting enough iron is as easy as 1-2-3.

iron rich fruits

Iron is an important nutrient required to the body. It plays an important role in carrying oxygen to all parts of the body with the help of red blood cells. It is very important in the production of energy within the cell. The Survey conducted by National Family Health states that 56% of women are anemic.

These are the common symptoms that you will experience if you have iron deficiency.Now we are going to see the Iron rich Fruits.

Iron-rich Fruits

Fruits are the boon for vegetarians.It is the best source of iron.Now we are going to see the various types of iron-rich fruits.


It is the excellent source of iron.100 gram of dates fulfill your 50% of Recommended daily iron Intake. Dates contain Protein, dietary fiber, Calcium, phosphorous, Pottasium, magnesium, and Zinc. The essential vitamins present in dates are Vitamin A, K, thiamine, riboflavin, folates, niacin etc.

Apart from that dates are the good source of antioxidants which prevents cell damage. Consuming antioxidant-rich foods helps you to maintain always young. So, include dates in your diet.



Apricots are the good source of iron. 100 gram of apricots contains approximately 2.5 milligrams of Iron. The dietary fiber in apricots helps to control constipation.Apricots contain heme-iron which is slightly difficult to absorb. Consume Vitamin C-rich foods along with apricots. Vitamin C helps to absorb heme-iron easily by your body.

Apricots contains pottasium, Vitamin C, Magnesium, Vitamin B-16, Vitamin A and little amount of Calcium.

3. Watermelons

Watermelon is an amazing fruit which is very good for your health. A medium sized watermelon contains 12-milligrams of iron. They are the rich source of Vitamin A, Vitamin C, dietary fiber, magnesium, potassium etc. Watermelons help to lose weight. So, include watermelons in your weight loss diet.


Benefits of Pomegranates

Pomegranates are the good source of iron. 100 grams of pomegranates contain 0.3 milligrams of iron.They also contain proteins, dietary fiber, Vitamin C, Vitamin B-6, Potassium, magnesium. They play an important role in the increase of blood platelets count.So, eat more pomegranates.It boosts testosterone levels in males which is very important for male sexual health.

5. Dried Grapes

Among all dry fruits, dried grapes contain more iron.100 grams of dried grapes contain 1.9 milligrams of iron. Dried grapes contain twice the amount of iron than grapes. The nutrients in dried grapes are more concentrated. They help to gain weight naturally.

The nutrients in dry fruits are magnesium, Vitamin B-12, Vitamin C, Vitamin A, little amount of calcium and potassium. So, Consume dry fruits regularly.

6. Figs

Health Benefits of Figs

Figs are one among the iron-rich fruits. They are the good source of iron. 100 gram of figs contains 0.3 milligrams of iron. Figs are the good source of dietary fiber which helps to prevent constipation and improves digestive health.

The nutrients in figs are Potassium, magnesium, Vitamin C, Protein etc. Figs play an important role in boosting male sexual health. So, include figs in your favorite fruits list.

7. Guavas

Guava is a very good source of Vitamin C, dietary fiber, and Iron.100 gram of guava contains 0.3 milligrams of iron. It contains magnesium, potassium, Vitamin A, Vitamin B-6 and little amount of calcium. Guava plays an important role in the reduction of blood sugar levels and diabetes control. So, include guavas in your fruit chart.


Berries are one among the important source of iron-rich fruits. 100 gram of berries contains 0.3 milligrams of iron.They also rich in Vitamin C and Antioxidants. The abundant amount of Vitamin C in berries helps to absorb iron from the foods. So, Include berries like Strawberries, blackberries or blueberries in your diet.


Prunes are the dried plums. They contain the good amount of iron. A half cup of prune contains approximately 0.9 grams of iron. The nutrients present in prunes are proteins, potassium, dietary fiber, magnesium, Vitamin B-6, Vitamin C and little amount of Vitamin A.So, include prone in your diet to fulfill your iron requirement.


Pineapples are the good source of Bromelain and Iron.Bromelain helps to reduce swelling and pain on arthritis.100 gram of pineapple contains 0.3 milligrams of iron.

The nutrients present in pineapples are Vitamin C, Vitamin B-6, Magnesium, Potassium, little amount of calcium and Vitamin A.So, include Pineapples in your diet.


Apples are the excellent source of fiber and iron. 100 gram of apple contains 0.2 milligrams of iron.The nutrients in apple are Magnesium, Vitamin A, Vitamin C, Potassium and little amount of protein. So, include apples in your diet.

Include more veggies and fruits in your diet than animal foods to live healthily. They contain more Vitamins and minerals than animal foods. Fruits are the boon for vegetarians to fulfill their recommended daily intake of iron.

Foods That Increase (and Decrease) Iron Absorption

Foods that increase iron absorption include those rich in vitamins C and A. Foods rich in vitamin C include citrus fruits (oranges, limes, grapefruit, lemons), tomatoes, kale, red peppers, cauliflower, brussels sprouts, papaya and strawberries. As for vitamin A, choose foods like sweet potatoes, carrots, broccoli, peas, beets, apricots, peaches and lemons.

There are also foods that reduce the body’s ability to absorb iron like red wine, tea and coffee, isolated soy products (soy flour, soy milk, isolated soy concentrate, etc.), and dairy products (when I was vegetarian I was highly anemic. I ate a lot of dairy, and when I went vegan, my anemia went away and I no longer had to take an iron supplement).

Deficiency of Iron Symptoms

The symptoms of iron deficiency include

  1. Paleness
  2. Tiredness
  3. Shortness of Breath
  4. Hairfall and dry scalp
  5. Damaged and Dry Skin
  6. Brittle nail

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