Help keep your blood and immunity healthy with these 8 iron-rich food

Make sure to include these in your diet!
Feb 24, 2021
PHOTO/S: Shutterstock

How much do you know about blood health?

We’ve all heard about keeping our immune system strong and healthy, but we do not really talk about keeping our blood healthy.

When our blood is healthy, our bodies function properly and efficiently. This is because red blood cells are responsible for carrying much-needed oxygen throughout the body. Iron also helps produce hemoglobin, a type of protein that red blood cells use to carry oxygen.

This means that if a person is deficient in iron, the natural immunity can also be impaired, and may contribute to increase the risk of infections.

Lack of iron may also result in iron deficiency anemia, fatigue, dizziness, weakness, and difficulty breathing.

We can help keep our blood and immunity healthy by ensuring that we get the right amount of iron we need every day, depending on our age.

The average adult needs 12 to 28mg of iron a day; pregnant and breastfeeding women, on the other hand, need about 28 to 30mg of iron daily.

We need to eat enough iron-rich food in our diets. So, be sure to include these in your diet:

Red meat, pork, and chicken

Meat is a great source of heme iron, which is a form of iron that’s easier for the body to absorb. Be sure to choose lean cuts of meat, pork, and poultry.


If you’re on a budget or are looking to cut back on red meat, give sardines a try! This iron-rich fish is cheap, easy to find, and delicious.


If, for whatever reason, you cannot eat meat (or would just like to try more options), try tofu. Plant-based sources of iron like tofu, which is made from soybeans, often carry non-heme iron, or a form of iron that is not as quickly absorbed by the body.

So, be sure to add lots of vitamin C from sources like citrus fruits to your diet to help enhance non-heme iron absorption.


Like tofu, leafy green vegetables like spinach are good sources of non-heme iron. Add some spinach leaves to your salad for a quick, iron-rich fix!

Lentils and beans

Lentils and beans are other sources of iron. These are versatile, too – try adding them to your favorite soup or stew, or eat them as a side dish.

Due to the challenges of the past few months, it’s extremely important to maintain our overall health. To ensure that you are getting the right amount of iron every day, maintain a well-balanced diet coupled with regular exercise. Then, complement your healthy lifestyle by keeping a healthy blood with Multivitamins + Minerals (Sangobion IRON+).

And as a salute and encouragement to hardworking Filipinos, Multivitamins + Minerals (Sangobion IRON+) created the “Sangobion Dugo’y Pagtibayin” music video. Uplifting and inspiring, the video features popstar and brand endorser Sarah Geronimo. You may watch it here.

In your quest for better health, don’t forget to take care of your blood, too!

For more information on Multivitamins + Minerals (Sangobion IRON+), visit the brand’s official website and follow them on Facebook.

If symptoms persist, consult your doctor.


Iron deficiency anemia. Mayo Clinic.

Impact of iron deficiency anemia on the function of the immune system in children. US National Library of Medicine, National Institutes of Health.

The effects of iron deficiency on lymphocyte cytokine production and activation: preservation of hepatic iron but not at all cost. US National Library of Medicine, National Institutes of Health.

Iron Rich Foods. American Red Cross.

Interaction of vitamin C and iron. National Library of Medicine, National Center for Biotechnology Information.

Vitamins and minerals - Iron. United Kingdom National Health Service.

Iron For Healthy Blood. Florida Department of Health.

Zinc and Iron Nutrition Status in the Philippines Population and Local Soils. Cecilia Acuin, et. al. Frontiers in Nutrition.


This article was created by Summit Storylabs in partnership with Sangobion.
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