15 Foods That Have Iron and Vitamin C

How do you know your body is getting enough iron and vitamin C daily? The chances are that you probably aren’t. Your body needs iron and vitamin C to fight diseases like anemia and scurvy. If you are not eating enough foods that have iron and vitamin C, there are some simple ways to add these nutritional power bases to your diet and this guide will explore them.

Certain foods, fruits, and vegetables are rich in iron and vitamin C. Eating these foods will help you meet your daily iron and Vitamin C requirements.

Foods That Have Iron and Vitamin C

Below are foods that have iron and vitamin C. Eating them will help you meet your daily iron and vitamin C requirements.

Iron-rich foods

1. Spinach

Spinach is an amazing source of iron. 100g of spinach has 2.7mg of iron. It also has 28mg of vitamin C. Vitamin C also aids the absorption of iron in our body. For better absorption of the iron found in spinach, cook it with tomatoes.

Besides iron and vitamin C, spinach also has minerals such as magnesium and manganese and vitamins A and K.

Iron is good for the eyes and bones. It also regulates the blood pressure in hypertensive patients. Spinach also relieves constipation and lowers the risk of cancer.

2. shellfish

Different types of shellfish are rich in iron. 100g of clam has 13.98 mg of iron while oyster has 5.1mg of iron. Shrimp, blue mussels, and lobster are also great sources of iron.

Shellfish have low calories and high protein content, good fats, minerals, and vitamins. They are great for the brain, heart, and weight loss. They also help boost immunity.

3. Tofu

Tofu is a food made from soybeans. 100g of tofu has 5.4 mg of iron. It is also an excellent source of calcium, vitamin B1, protein, manganese, phosphorus, magnesium, zinc, etc.

Tofu regulates cholesterol levels and is good for bone health. It also lowers the risk of cancer and anemia.

4. Dark Chocolate

Who said foods that have iron are boring? Dark chocolate excites taste buds while also adding iron to your body. 100g of dark chocolate has 6.32 mg of iron.

Eating a little dark chocolate after every meal will add iron to your body, but should be taken moderately, as it has a high quantity of calories as well.

Dark chocolate is also rich in copper, magnesium, zinc, manganese, potassium, etc. It regulates cholesterol levels as well as lowers the risk of heart attacks and stroke.

5. Poultry, Red Meat & Fish

There are so many low-calorie dishes of poultry, seafood, and red meat. If you are not vegetarian, adding them to your diet will push your hemoglobin levels above average.

Researchers found that the possibility of having iron deficiency is lower in people who eat meat, poultry, and fish often.

100g of red meat such as ground beef has 2.7mg of iron. It is also rich in zinc, B vitamins, selenium, and protein, which are all good for your health. 100g of chicken has 1.3mg of iron.

Fishes such as sardines, tuna, and mackerel are rich in iron.

6. Whole Grains

Whole grains are also great sources of iron. Wheat, oats, brown rice, quinoa, and millet, all have iron.

100g of oats have 4.7mg of iron while quinoa has 1.5 mg of iron. Wheat contains 3.9mg of iron per 100 grams while millet has 3mg.

Whole grains also have fiber, vitamins, minerals, proteins, and antioxidants. They increase digestion and reduce the likelihood of stroke, diabetes, obesity, heart disease, cancer, etc.

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7. Legumes

Legumes like chickpeas, peas, lentils, and different types of beans all are good sources of iron.

Beans contain around 5 mg of iron per 100 grams, while peas contain around 1.5 mg. Chickpea has 6.2 mg of iron per 100 grams, while lentils have 3.3 mg.

Legumes are also rich in protein, fiber, calcium, potassium, soybean, B vitamins, zinc, etc. Eating legumes can prevent high blood pressure, diabetes, heart disease, and inflammation.

8. Seeds

Sesame seeds, flaxseeds pumpkin seeds, are rich in iron. 100g of pumpkin seeds have 3.3mg of iron while flaxseeds have 5.6 mg and sesame seeds have 14.6mg of iron.

Seeds are also filled with calories, good fats, potassium, magnesium, calcium, vitamin A, folate, and other phytosterols. They have a lot of health benefits when taken regularly.

9. Nuts

Nuts such as cashews, pistachios, and almonds are iron-filled. 100g of pistachios have 3.9 mg of iron, while cashews have 6.7mg of iron. Almonds have about 5.4mg of iron per 100g.

Nuts are filled with healthy fats, proteins, vitamins, and minerals. They lower the risk of heart disease and cancer and aid weight loss.

Foods rich in Vitamin C

10. Citrus fruits

Citrus fruits are rich in vitamin C. One orange gives 70mg of vitamin C, while one grapefruit gives roughly 96 mg.

Citrus fruit juices have even higher quantities of vitamin C, with a glass of orange juice offering about 71mg of vitamin C.

11. Red cabbage

A half-cup has just 14 calories but about 30% of the recommended daily amount of vitamin C. It also contains fiber and other vitamins.

12. Kiwi

A serving of kiwi has most of the recommended daily value. Research has also proven that adding kiwi to a small vitamin C diet can immensely boost plasma vitamin C levels.

13. Bell peppers

All species of peppers are low in calories and laden with nutrients, like vitamin A, vitamin C, potassium, folate, and fiber.

Bell peppers contain more nutrients than any other peppers, since they are kept longer on the vine. Red bell peppers contain about 1.5 times more vitamin C and 8 times more beta-carotene than green bell peppers.

14. Broccoli

Surprisingly, a glass of broccoli has as much vitamin C as an orange.

It is also rich in minerals, like riboflavin, calcium, iron, zinc, phosphorous, potassium, and folate.

15. Cantaloupe

Cantaloupe is a great source of vitamin C, with a medium-sized melon containing 202.6mg of the vitamin, and 25.3mg in a slice.

summary

Vitamin C and iron are essential for good health. Eating a balanced diet that contains foods that have iron and vitamin C like nuts, vegetables, and fruits usually gives a person all the iron and vitamin C needed.