Iron is a crucial nutrient in keeping our bodies healthy and energised. It produces haemoglobin, a protein that helps transport oxygen through the bloodstream, ensuring our cells and muscles function properly[1]. In this guide, we’ll explore the top iron-rich foods and how to improve their absorption for better health.
Key Takeaways:
- • Iron is vital for producing haemoglobin and maintaining energy levels.
- • Iron-rich foods include lentils, spinach, red meat, and fortified cereals.
- • Pairing iron-rich foods with vitamin C improves absorption.
- • Certain individuals, such as those with iron deficiency or pregnant women, may need iron supplements.
Why Is Iron Important?
Iron is crucial for producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body[2]. Without enough iron, your body can’t produce sufficient healthy red blood cells, leading to weakness, fatigue and lowered immunity[3].
The benefits of iron include supporting energy levels, cognitive function, and immune health[4]. It helps maintain brain function, regulate body temperature, and promote muscle strength. Iron is especially important for women, vegetarians, and those at higher risk of iron deficiency. Adequate iron intake ensures you stay energised and maintain overall well-being.
Top Iron-Rich Foods
Animal-Based Sources of Iron
These foods provide heme iron, which is more readily absorbed by the body, making them excellent choices for increasing your iron intake.
1. Red Meat (Beef, Lamb)
Red meat is one of the richest sources of heme iron, easily absorbed by the body.
- • A 100g serving of cooked beef contains around 2.5 mg of iron.
- • A 100g serving of cooked lamb provides around 1.7 mg of iron.Both are excellent choices for boosting iron levels.
How to Include: Enjoy grilled steak and roast beef, or add minced beef to stews and casseroles for a hearty, iron-rich meal.
2. Poultry (Chicken, Turkey)
Poultry, especially darker cuts like thighs and legs, provides a good amount of heme iron.
- • A 100g serving of cooked chicken offers around 1 mg of iron.
- • A 100g serving of cooked turkey contains approximately 0.7 mg of iron.
How to Include: Roast or grill chicken thighs, or add turkey to salads and sandwiches for a protein and iron boost.
3. Seafood (Oysters, Clams, Tuna, Sardines)
Seafood, particularly shellfish, is a great source of heme iron.
- • Oysters provide a remarkable 5 mg of iron per 100g, making them one of the most iron-dense foods.
- • Steamed clams contain around 3 mg of iron per 100g.
- • Canned tuna offers approximately 1.5 mg of iron per 100g.
- • Cooked sardines provide around 2.9 mg of iron per 100g.
How to Include: Enjoy oysters on the half shell, grill sardines, or use canned tuna in salads for an easy, iron-packed meal.
4. Organ Meats (Liver, Kidneys)
Organ meats are rich in iron and other essential nutrients.
- • Braised beef liver contains about 6.5 mg of iron per 100g.
- • Cooked lamb kidneys provide around 12.4 mg of iron per 100g.
How to Include: Try liver pâté, sautéed liver with onions, or add organ meats to hearty stews for a nutritious boost.
Plant-Based Sources of Iron
Plant-based foods contain non-heme iron, which is not as easily absorbed, but pairing them with vitamin C-rich foods can help improve absorption[5].
1. Lentils and Beans (Chickpeas, Kidney Beans, Black Beans)
Lentils and beans are some of the best iron-rich foods for vegetarians.
- • Cooked lentils provide about 3.3 mg of iron per 100g[16].
- • Boiled kidney beans offer around 2.9 mg of iron per 100g[17].
- • Black beans contain approximately 2.1 mg of iron per 100g[18].
How to Include: Make a lentil curry, add beans to salads, or prepare a chickpea stew to boost your iron intake.
2. Spinach and Leafy Greens (Kale, Swiss Chard)
- • Cooked spinach offers about 3.6 mg of iron per 100g[19].
- • Boiled kale contains around 1 mg of iron per 100g[20].
- • Swiss chard offers 1.8 mg of iron per 100g[21].
How to Include: Add spinach to smoothies, sauté kale with garlic, or prepare a Swiss chard salad with a squeeze of lemon juice for better iron absorption.
3. Tofu and Tempeh
- • Tofu contains around 5.4 mg of iron per 100g[22].
- • Tempeh offers 2.7 mg of iron per 100g[23].
How to Include: Stir-fry tofu with vegetables, or add tempeh to grain bowls for a nutritious, plant-based meal.
4. Fortified Cereals and Whole Grains
- • Fortified cereals can contain up to 18 mg of iron per 100g, depending on the brand.
- • Cooked Quinoa offers 1.5 mg of iron per 100g[24].
How to Include: Start your day with a bowl of fortified cereal or use quinoa in salads and side dishes.
5. Nuts and Seeds (Pumpkin Seeds, Sesame Seeds)
- Pumpkin seeds provide about 8.8 mg of iron per 100g[25].
- Sesame seeds contain 14.6 mg of iron per 100g, making them one of the richest plant-based sources of iron[26].
How to Include: Sprinkle seeds over salads, mix them into yoghurt, or enjoy nuts as a healthy snack throughout the day.
Tips for Improving Iron Absorption
Even though non-heme iron is less efficiently absorbed than heme iron, there are ways to enhance its absorption:
- • Pair with Vitamin C: Vitamin C helps increase the absorption of non-heme iron. Try pairing iron-rich foods with citrus fruits, bell peppers, or tomatoes[27].
For example, add a squeeze of lemon juice to spinach or enjoy a side of tomatoes with lentil curry. - • Avoid Iron Inhibitors: Foods rich in calcium, such as dairy products, as well as tea and coffee, can inhibit iron absorption.
Try to avoid consuming these foods with your iron-rich meals[28]. - • Use Cast Iron Pans: Cooking in cast iron pans can increase the iron content of your food, particularly when preparing acidic foods like tomato sauce[29].
Iron Supplements: When Are They Necessary?
For some people, diet alone may not provide enough iron, especially for those with iron deficiency, pregnant women, or individuals experiencing heavy menstruation. In such cases, a healthcare expert may recommend iron supplements. However, it’s important to consult a doctor before starting supplements, as excess iron can be harmful.
At Nature’s Fix, you can find a variety of high-quality iron supplements from trusted brands to help meet your needs.
Conclusion
Incorporating a variety of foods high in iron into your diet is crucial for maintaining good health and energy levels. Whether you choose animal-based sources like red meat and seafood or plant-based options like lentils and spinach, there are plenty of ways to ensure you get enough iron. Pairing these foods with vitamin C-rich ingredients can further enhance absorption.
At Nature’s Fix, you’ll find a range of the best iron supplements to help support your health when dietary intake alone isn’t enough.
FAQs
1. Is it safe to take iron supplements daily?
Taking up to 17 mg of iron daily from supplements is generally safe. However, if a General Practitioner has advised you to take a higher dose, follow their guidance. Always consult a medical expert before adjusting your supplement intake[30].
2. How much iron do women need?
Women aged 19 to 49 need 14.8 mg of iron daily, while those over 50 need 8.7 mg. If menstruation continues after 50 or periods are heavy, a higher iron intake for women may be necessary. Consult a medical expert for personalised advice[30].
3. What are the side effects of taking too much iron?
Taking more than 20 mg of iron a day can lead to side effects such as vomiting, nausea, constipation, and stomach pain. Extremely high doses can be dangerous, especially for children, so it’s important to keep iron supplements out of their reach. Consult a healthcare expert if you’re concerned about your iron intake[30].
References:
1 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
2 – https://ods.od.nih.gov/factsheets/Iron-Consumer/
3 – https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034
4 – https://beelinehealthcare.com/iron/
5 – https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html
6 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098213/nutrients
7 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/172544/nutrients
8 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
9 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171496/nutrients
10 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099132/nutrients
11 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1099108/nutrients
12 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/171986/nutrients
13 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098981/nutrients
14 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/1098653/nutrients
15 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/174355/nutrients
16 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
17 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/175194/nutrients
18 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients
19 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
20 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
21 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/nutrients
22 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
23 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/174272/nutrients
24 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
25 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients
26 – https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
27 – https://www.ncbi.nlm.nih.gov/books/NBK540969/
28 – https://pmc.ncbi.nlm.nih.gov/articles/PMC8266402/
29 – https://www.nhs.uk/conditions/vitamins-and-minerals/iron/
