Top 5 Natural Iron-Rich Foods You Should Eat (Not Spinach or Beetroot)

Iron deficiency is no joke. In fact, more than 25% of the world’s population is iron-deficient, according to the World Health Organization (WHO). But why, despite eating “iron-rich” foods, are so many people still lacking?

Because because because, we’ve been eating the wrong foods all along.

Here, we have busted the most common iron food myths and tells you the real vegetarian iron-rich foods that actually work with high bioavailability and science-backed benefits.

Foods Mistaken to Be Iron-Rich (But Aren’t)

So, let’s start with the foods that people think are super rich in Iron, but sadly aren’t.

Spinach

Popeye swore by it, but science doesn’t.

While spinach does contain iron, it also has oxalates, natural compounds that block iron absorption in the body. The little iron it has becomes non-absorbable due to oxalic acid.

✅ Good for: Vitamin A, skin glow, strong immunity.
❌ Not good for: Boosting your iron levels (in many cases).

Fun Fact: A decimal point error by a German scientist led to spinach being wrongly listed as iron-rich for decades. He certainly forgot to mention the low bioavailability too. But nonetheless it being a green leafy vegetable is a great source of Vitamin A helping your skin glow and vision sparkly and at the same time making your immunity strong too!

Iron Cooking Pots

Many people believe cooking in iron utensils adds iron to food. Yes, when you keep the food for long time, iron leaches into foods but this isn’t a reliable method, and overuse may lead to iron toxicity.

✅ Helpful in some cases.
❌ Not a controlled source of iron.

Milk

Milk is rich in calcium, protein, Vitamin A, and essential fats, but it contains no iron. Worse, calcium in milk may even inhibit iron absorption from other foods if consumed together.

✅ Best consumed: Away from iron-rich meals.
❌ Doesn’t help in treating anemia.

Beetroot

Beetroot looks like it should boost blood, right? Unfortunately, no.

It contains oxalic acid, which again blocks iron absorption. But having said that, this musn’t stop you from enjoying beetroots! It’s rich in Vitamin C and a number of other antioxidants which help you in fighting free radicles. It is also rich in zinc, phosphorus and gives a wonderful amount of fiber too!

✅ Beetroot good for: Vitamin C, antioxidants, fiber
❌ Does not help in increasing iron

Apple

An apple a day keeps the doctor away. It stands true in more respects than one. It’s rich in antioxidants, rich in cholesterol lowering fiber, has a good amount of Vitamin E and Vitamin C too. But, what it is not rich in, is Iron.

We studied the process of rusting in school days which stated when an iron metal came in contact with air, it turned brown. They were talking about metal dearies, and not about the fruit! And it turning brown is related to something known as “enzymatic browning.”

✅ Apple good for: Vitamin E, Vitamin C, antioxidants.
❌ Does not help in increasing iron.

Bananas

Bananas are packed with potassium, magnesium, Vitamin B6, and Vitamin C, which helps absorb iron, but they themselves contain negligible iron. Due to the presence of Vitamin C, it helps in the absorption of iron.

✅ Use them: Alongside actual iron-rich foods for better absorption.

Spinach & Beetroot – Natural Iron-Rich Foods but Tricky

Yes, both spinach and beetroot do contain iron, but here’s the catch. They also contain oxalates (specifically, oxalic acid), which bind to iron and block its absorption in the body. That means even though you’re eating iron, your body isn’t fully absorbing it.

However, that doesn’t mean these foods are completely useless for everyone.

For individuals with a healthy gut, varied diet, or enhanced Vitamin C intake, some of the iron from spinach and beetroot may still be absorbed, albeit in small amounts. So, while they shouldn’t be your primary iron source, they can still be part of a balanced iron-supportive diet.

Tip: Combine spinach or beetroot with Vitamin C-rich foods (like lemon, amla, or oranges) to improve the iron absorption slightly.

Best Iron-Rich Foods That Actually Work

Now, if Beetroot and Spinach are not the good options for iron, you might be wondering which foods are best for iron. Let’s just have a quick look at the foods that are super rich in iron that are backed by science, absorb well, and are easy to include in your daily diet.

Lotus Stem (Kamal Kakdi or Bhasida)

• Iron content: 60.6 mg per 100g (powdered form)
• Bioavailability: Very high
• Also contains fiber, Vitamin C, and antioxidants.

Pro Tip: Add dried or powdered lotus stems to your smoothies or gravies.

Dates (Khajoor)

• Rich in iron, potassium, magnesium, and selenium.
• It boosts energy, supports heart health, improves hemoglobin levels.

Pro Tip: Eat 2-3 dates daily to fulfill your iron requirement naturally.

Raisins

• Rich in iron and natural sugars
• Also contains antioxidants, potassium, fiber
• Helps reduce sugar cravings while increasing your iron levels.

Snack Tip: Add to oatmeal, yogurt, or carry as a healthy snack.

Figs (Anjeer)

• Iron-rich and packed with zinc, fiber, calcium.
• It supports blood production, bone strength, and gut health.

How to eat: Soak 1-2 figs overnight and eat in the morning.

Dried Apricots

• Provides approx. 15% of daily iron requirement.
• It also supports eye health, digestive system, and skin.

Tip: Use dried apricots instead of sugary snacks or candy.

Apart from these, there are many other sources that do provide good enough amount of iron, but these are the top 5 natural sources that would definitely get you results.

Bonus Tips to Boost Iron Absorption

Iron-rich food is only half the equation. You need to enhance its absorption.

✅ Do Eat

• Foods high in Vitamin C (oranges, amla, guava)
• Soaked legumes and grains
• Sprouted pulses

❌ Avoid During Iron Meals

• Tea/coffee (contains polyphenols that block iron)
• Milk/dairy (high calcium competes with iron)
• Excess fiber (binds to iron and reduces absorption)

Wrapping Up

Iron deficiency is common, but it’s 100% preventable with the right diet. While many foods look iron-rich, not all truly deliver.

Remember one thing. It’s not just what you eat, it’s what your body can absorb. So ditch the myths, choose bioavailable sources, and pair your iron intake with smart eating habits.