Fun fact: 75-80% of Iron in the body (about 3-5 g in total) is in haemoglobin, which is the main constituent of red blood cells.


• Iron is an integral part of more than seventy enzymes.

• It is part of the respiratory enzymes, ensuring the process of respiration in cells and tissues.

• The main function of iron in the body is involved in the formation of hemoglobin (red blood cells) in the blood.

• Iron is involved in the formation of immune cells, hormones and the thyroid gland.          

• Required for the action of activating vitamin B use in the body.

• Protects the body from bacteria.

Check out Macro-nutrients & Micro-nutrients for RNI (Reference Nutrient Intake). 

Iron is a micro-nutrient.


Or-ways products that contain Iron

Click links to go the product page.

RNI % used are based on 19+ year old requirments


mcg= micrograms

Dried fruits

Elderberries (100g = 1.60mg 9% RNI)

Figs (100g = 2mg 11% RNI)

Golden berries (100g = 2.6mg 16% RNI)

Medjool Dates (100g = 0.9mg 5% RNI)

Prunes (100g = 0.9mg 5% RNI)


Chickweed (Available soon)

Dandelion leaf

Dandelion root

Devils claw

Sarsaparilla (Available soon)

Moringa (Available soon)

Mullien (Available soon)

Nettles (Available soon)



Amaranth (100g cooked = 2.1mg 12% RNI)

Teff (100g cooked = 2.05mg 11% RNI)

Black Quinoa (100g cooked = 1.5mg 8% RNI)

Red Quinoa (100g cooked = 1.5mg 8% RNI)

White Quinoa (100g cooked = 1.5mg 8% RNI)



Almonds (100g = 3.71mg 21% RNI)

Brazil nuts (100g = 2.43mg 14% RNI)

Walnuts (100g = 2.91mg 16% RNI)


Superfood powders

Cayenne Pepper (100g = 7.8mg 43% RNI)

Hemp protein (100g = 27.7mg 198% RNI)

Kelp (100g = 110mg 786% RNI)

Black Maca (100g = 15mg 107% RNI)

Maca (100g = 15mg 107% RNI)

Red Maca (100g = 15mg 107% RNI)


Pulses (Cooked)

Chickpeas cooked (100g = 2.89mg 16% RNI)

Beluga Lentils (100g = 7.50mg 56%RNI)

Brown Lentils (100g = 3.30mg 25% RNI)

Green lentils (100g = 7.50mg 56% RNI)

Red Lentils (100g = 7.50mg 56% RNI)


Chia seeds (100g = 7.72mg 43% RNI)

Hemp seeds (100g = 14mg 78% RNI)

Black Sesame seeds (100g = 14.55mg 81% RNI)

White Sesame seeds. (100g = 14.55mg 81% RNI)

Other good sources of Iron

beans, cashew nuts, ground linseed, pumpkin seeds, kale, dried apricots , raisins,

brown rice, oatmeal, pumpkin, squash, pine, pistacio, sunflower, tomatoes, swiss chard, collard greens.

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