What are the top iron-rich foods to include in your diet. How can you increase your iron intake naturally. Which foods provide the highest iron content per serving. Why is iron crucial for your overall health and well-being.

The Importance of Iron in Your Diet

Iron is a vital mineral that plays a crucial role in our bodies, primarily by carrying oxygen throughout our system as part of red blood cells. The Daily Value (DV) for iron ranges from 8 to 18 mg for non-pregnant adults. Consuming adequate amounts of iron is essential to prevent deficiency, which can lead to anemia and symptoms such as fatigue.

Who is at risk of iron deficiency? Menstruating women who don’t consume enough iron-rich foods are particularly vulnerable. To ensure you’re getting enough of this essential nutrient, let’s explore some of the best food sources of iron.

Shellfish: A Nutrient-Dense Iron Powerhouse

Shellfish, especially clams, oysters, and mussels, are excellent sources of iron. A 3.5-ounce (100-gram) serving of clams can provide up to 3 mg of iron, which is 17% of the DV. The iron found in shellfish is heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant sources.

Beyond iron, shellfish offer a range of other health benefits. They are rich in protein, vitamin C, and vitamin B12. Additionally, shellfish contain omega-3 fatty acids, which have been shown to increase levels of heart-healthy HDL cholesterol.

How often should you consume shellfish?

The EPA and FDA recommend eating 2 to 3 servings of seafood per week from their “Best Choices” list, which includes clams, oysters, and scallops. This recommendation balances the nutritional benefits of seafood with concerns about mercury and toxins in certain types of fish.

Spinach: A Versatile and Nutrient-Rich Green

Spinach is a low-calorie food that packs a powerful nutritional punch. A 3.5-ounce (100-gram) serving of raw spinach contains 2.7 mg of iron, or 15% of the DV. While the iron in spinach is non-heme and not as easily absorbed as heme iron, spinach is also rich in vitamin C, which enhances iron absorption.

Beyond its iron content, spinach is loaded with antioxidants called carotenoids. These compounds may help reduce cancer risk, decrease inflammation, and protect eye health. To maximize the absorption of carotenoids, it’s best to consume spinach with a healthy fat like olive oil.

Organ Meats: Nutritional Powerhouses

Organ meats, such as liver, kidneys, brain, and heart, are incredibly nutrient-dense foods. They are particularly high in iron, with a 3.5-ounce (100-gram) serving of beef liver containing 6.5 mg of iron, or 36% of the DV.

In addition to iron, organ meats are rich in protein, B vitamins, copper, and selenium. Liver, in particular, is an excellent source of vitamin A, providing 1,049% of the DV per 3.5-ounce serving. Organ meats are also among the best sources of choline, an essential nutrient for brain and liver health that many people don’t get enough of in their diets.

Legumes: Plant-Based Iron Sources

Legumes, including beans, lentils, chickpeas, peas, and soybeans, are excellent sources of iron, especially for vegetarians and vegans. One cup (198 grams) of cooked lentils contains 6.6 mg of iron, which is 37% of the DV.

Various types of beans, such as black beans, navy beans, and kidney beans, can also significantly contribute to your iron intake. For instance, a half-cup (86-gram) serving of cooked black beans provides about 1.8 mg of iron, or 10% of the DV.

How can you enhance iron absorption from legumes?

To improve iron absorption from legumes, consider pairing them with vitamin C-rich foods. For example, you could add bell peppers to a bean salad or drink a glass of orange juice with your lentil soup. This combination can help your body absorb the non-heme iron more efficiently.

Red Meat: A Rich Source of Heme Iron

Red meat is one of the most easily accessible and abundant sources of heme iron. A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV. Moreover, red meat is rich in protein, zinc, selenium, and several B-vitamins.

While red meat can be an excellent source of iron, it’s important to consume it in moderation. High intake of red meat has been associated with an increased risk of certain health issues, including heart disease and colorectal cancer. The World Health Organization recommends limiting red meat consumption to no more than three portions per week, or about 350-500g cooked weight.

Pumpkin Seeds: A Nutritious Snack High in Iron

Pumpkin seeds are not only a delicious snack but also a great source of iron. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV. These seeds are also rich in other nutrients, including magnesium, zinc, and manganese.

Pumpkin seeds are versatile and can be easily incorporated into your diet. You can eat them as a snack, sprinkle them on salads, add them to yogurt, or use them in baking. Their pleasant, nutty flavor makes them a popular addition to many dishes.

What other benefits do pumpkin seeds offer?

Beyond their iron content, pumpkin seeds are a good source of antioxidants, which may help reduce inflammation and protect against various diseases. They’re also rich in fiber, which can aid digestion and promote feelings of fullness, potentially supporting weight management efforts.

Quinoa: A Complete Protein with Iron

Quinoa is a nutrient-dense pseudocereal that’s particularly high in iron. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV. What makes quinoa unique is that it’s one of the few plant foods that’s considered a complete protein, containing all nine essential amino acids.

In addition to iron and protein, quinoa is rich in fiber, magnesium, B vitamins, and various antioxidants. It’s also gluten-free, making it a suitable option for those with celiac disease or gluten sensitivity.

How can you incorporate quinoa into your diet?

Quinoa can be used in a variety of ways. It can serve as a base for salads, be used as a side dish instead of rice, added to soups and stews, or even used in baking. Its mild, nutty flavor makes it a versatile ingredient in many cuisines.

Dark Chocolate: A Delicious Source of Iron

For those with a sweet tooth, here’s some good news: dark chocolate is a surprisingly good source of iron. A 1-ounce (28-gram) serving of dark chocolate containing 70-85% cocoa solids provides 3.3 mg of iron, which is 18% of the DV.

Dark chocolate is also rich in antioxidants, particularly flavonoids, which have been linked to various health benefits. These include improved heart health, reduced inflammation, and enhanced brain function.

What should you look for when choosing dark chocolate?

To maximize the health benefits and iron content, opt for dark chocolate with a high percentage of cocoa solids (70% or higher). Be mindful of the sugar content, as some varieties can be high in added sugars. Enjoy dark chocolate in moderation as part of a balanced diet.

Tofu: A Versatile Plant-Based Iron Source

Tofu, made from soybeans, is an excellent source of iron for vegetarians and vegans. A half-cup (126-gram) serving of firm tofu contains 3.4 mg of iron, which is 19% of the DV. Tofu is also rich in protein, calcium, and magnesium.

One of the great advantages of tofu is its versatility in cooking. It can be used in both savory and sweet dishes, and it readily absorbs the flavors of the ingredients it’s cooked with. This makes it an excellent addition to stir-fries, soups, smoothies, and even desserts.

How can you enhance iron absorption from tofu?

As with other plant-based iron sources, pairing tofu with vitamin C-rich foods can enhance iron absorption. Consider adding bell peppers or broccoli to your tofu stir-fry, or enjoying a citrus fruit with your tofu-based meal.

Fortified Cereals: An Easy Way to Boost Iron Intake

Many breakfast cereals are fortified with iron, making them an easy and convenient way to increase your iron intake. The amount of iron can vary significantly between brands, but many fortified cereals provide 100% or more of the DV for iron per serving.

While fortified cereals can be a good source of iron, it’s important to choose wisely. Many cereals are high in added sugars and low in fiber. Look for options that are high in fiber and low in sugar to ensure you’re getting the most nutritional benefit.

What should you consider when choosing fortified cereals?

When selecting fortified cereals, read the nutrition label carefully. Look for cereals that provide at least 18% of the DV for iron per serving. Also, check the ingredient list and choose cereals where whole grains are listed as the first ingredient. This ensures you’re getting additional nutrients along with the added iron.

Dried Fruits: Concentrated Sources of Iron

Dried fruits are concentrated sources of various nutrients, including iron. Dried apricots, prunes, and raisins are particularly good sources. For instance, a half-cup (75-gram) serving of dried apricots provides 2.5 mg of iron, which is 14% of the DV.

In addition to iron, dried fruits are rich in fiber, potassium, and various antioxidants. They make for convenient and nutritious snacks and can be easily added to cereals, yogurt, or baked goods for an iron boost.

Are there any considerations when consuming dried fruits?

While dried fruits are nutritious, they’re also calorie-dense due to their concentrated nature. It’s easy to overeat dried fruits, which can lead to excessive calorie intake. Additionally, some dried fruits may contain added sugars, so it’s important to check the ingredient list and choose varieties without added sweeteners when possible.

Incorporating a variety of these iron-rich foods into your diet can help ensure you’re meeting your daily iron needs. Remember, a balanced diet that includes a mix of heme and non-heme iron sources, along with vitamin C-rich foods to enhance absorption, is key to maintaining optimal iron levels. If you’re concerned about your iron intake or suspect you may be deficient, it’s always best to consult with a healthcare professional or registered dietitian for personalized advice.

12 Healthy Foods That Are High in Iron

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Iron is an essential nutrient, meaning you must get it from food. Luckily, there are plenty of good foods with iron to help you meet your daily needs.

Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells (1).

The Daily Value (DV) for iron is 8-18 mg for non-pregnant adults. A deficiency can occur if your intake is too low to replace the amount you lose daily (2).

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Here are 12 healthy foods that are high in iron.

Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.

For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV (3).

However, the iron content of clams is highly variable, and some types may contain much lower amounts (4).

The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.

In fact, shellfish are a good source of omega-3 fatty acids which have been shown to increase the levels of heart-healthy HDL cholesterol (5).

Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks (6).

The EPA and FDA recommend eating 2 to 3 servings of seafood a week from their “Best Choices” list, which includes such shellfish as clams, oysters, and scallops (7).

SUMMARY

A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.

Spinach provides many health benefits but very few calories.

About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV (8).

Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption (9).

Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease (10, 11, 12, 13).

Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach (14).

SUMMARY

Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.

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Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.

For example, a 3. 5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV (15).

Organ meats are also high in protein and rich in B vitamins, copper, and selenium.

Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.

What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of (16).

SUMMARY

Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.

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Legumes are loaded with nutrients.

Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.

They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV (17).

Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.

In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 milligrams of iron, or 10% of the DV (18).

Legumes are also a good source of folate, magnesium, and potassium.

What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome (19, 20, 21, 22).

Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness, reduce calorie intake, and promote healthy gut bacteria, which influences weight, inflammation and risk of chronic disease (23, 24, 25).

To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.

SUMMARY

One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.

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Red meat is satisfying and nutritious.

A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV (26).

Meat is also rich in protein, zinc, selenium, and several B vitamins (27).

Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis (28).

In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.

Research shows females consuming less than 2 ounces of red meat daily were more likely to have inadequate intakes below for zinc, iron, vitamin B12 and potassium and vitamin D intakes than females consuming between 2 and 3 ounces daily (29).

SUMMARY

One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.

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Pumpkin seeds are a tasty, portable snack.

A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV (30).

In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which is a common dietary deficiency. (31).

A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression (31, 32, 33).

SUMMARY

Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.

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Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2. 8 mg of iron, which is 16% of the DV (34).

Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.

Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.

In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress (35, 36).

SUMMARY

Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.

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Turkey meat is a healthy and delicious food. It’s also a good source of iron, especially dark turkey meat.

A 3.5-ounce (100-gram) portion of dark turkey meat has 1.4 mg of iron, which is 8% of the DV (37).

In comparison, the same amount of white turkey meat contains only 0.7 mg (38).

Dark turkey meat also packs an impressive 28 grams of protein per serving and several B vitamins and minerals, including 32% of the DV for zinc and 57% of the DV for selenium.

Consuming high protein foods like turkey may aid weight loss, as protein makes you feel full and increases your metabolic rate after a meal (36, 39, 40).

High protein intake can also help prevent the muscle loss that occurs during weight loss and the aging process (41, 42).

SUMMARY

Turkey provides 13% of the DV for iron and is a good source of several vitamins and minerals. Its high protein content promotes fullness, increases metabolism, and prevents muscle loss

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Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV (43).

What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better (9, 44).

The same serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.

Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer (45, 46, 47, 48).

SUMMARY

One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.

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Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries.

A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV (49).

Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.

Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms (50, 51).

SUMMARY

Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.

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Dark chocolate is incredibly delicious and nutritious.

A 1-ounce (28-gram) serving contains 3.4 mg of iron, which is 19% of the DV (52).

This small serving also packs 56% and 15% of the DVs for copper and magnesium, respectively.

In addition, it contains prebiotic fiber, which nourishes the friendly bacteria in your gut (53).

Cocoa powder and dark chocolate have significant antioxidant activity similar to that of fruit extracts from berries and cherries (54).

Studies have also shown that chocolate has beneficial effects on cholesterol and may reduce your risk of heart attacks and strokes (55, 56, 57).

However, not all chocolate is created equal. It’s believed that compounds called flavanols are responsible for chocolate’s benefits, and the flavanol content of dark chocolate is much higher than that of milk chocolate (58).

Therefore, it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.

SUMMARY

A small serving of dark chocolate contains 19% of the DV for iron along with several minerals and prebiotic fiber that promotes gut health.

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Fish is a highly nutritious ingredient, and certain varieties like tuna are especially high in iron.

In fact, a 3-ounce (85-gram) serving of canned tuna contains about 1.4 mg of iron, which is approximately 8% of the DV (59).

Fish is also brimming with omega-3 fatty acids, which are a type of heart-healthy fat associated with a number of health benefits.

In particular, omega-3 fatty acids have been shown to promote brain health, enhance immune function, and support healthy growth and development (60).

Consult the EPA chart to see the healthiest choices of fish and minimize your exposure to mercury (7).

Fish also contains several other essential nutrients, including niacin, selenium, and vitamin B12 (61).

Besides tuna, haddock, mackerel, and sardines are a few other examples of iron-rich fish that you can also include in your diet (62, 63, 64).

SUMMARY

A serving of canned tuna can provide about 8% of the DV for iron. Fish is also a good source of several other important nutrients, including omega-3 fatty acids, vitamins, and minerals.

Iron is an important mineral that must be consumed regularly as your body cannot produce it on its own.

Yet, it should be noted that some people need to limit their intake of red meat and other foods high in heme iron.

However, most people are easily able to regulate the amount they absorb from food.

Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron.

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7 Scrumptious Drinks That Are High in Iron

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• Fact-check all health claims: Do they align with the current body of scientific evidence?
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Having low or deficient levels of iron is common. In fact, iron deficiency anemia is the most common nutrient deficiency in the world. It affects up to 11% of women of reproductive age in the United States (1, 2).

If you have low iron levels or have received a diagnosis of iron deficiency anemia, a healthcare professional may recommend that you take supplements.

In more serious cases, they may also prescribe intravenous (IV) iron infusions.

In addition, you may be instructed to increase your dietary intake of iron.

Eating and drinking more sources of both heme (animal-based) and non-heme (plant-based) iron can help increase your body’s iron stores and maintain iron levels in the appropriate range.

If you have anemia, it’s important that you follow a doctor’s recommendations for supplements or other treatment options.

In many cases, simply increasing your dietary intake may not be enough to raise your body’s iron to healthy levels.

Here are 7 drinks that are high in iron.

Although not technically a beverage, Floradix is a liquid iron supplement that’s a good choice for people with low iron stores.

Floradix is a plant-based formula that contains extracts like carrot root, stinging nettle, spinach leaves, kelp, rosehip, and hibiscus flowers along with added iron in the form of ferrous gluconate and B vitamins.

A 0.34-ounce (10-mL) serving provides 10 mg, or 56% of the daily value (DV), of iron. It also provides over 100% of the DV for the vitamins B12, B6, thiamine, and riboflavin (3).

It’s suggested that adults take one serving of Floradix twice daily. It’s important to note that Floradix is considered a dietary supplement, not a beverage, so it’s important to stick to the recommended serving sizes.

Shop for Floradix online.

Prunes, or dried plums, are naturally high in non-heme iron. In fact, just 1 cup (240 mL) of prune juice delivers 17% of the DV for this mineral (4).

While drinking prune juice could help you meet your daily iron needs, it’s important to note that non-heme iron isn’t as bioavailable as heme iron or the iron found in supplements. This means that your body can’t absorb it as well (5).

For this reason, you shouldn’t rely solely on prune juice or any other source of non-heme iron for your iron intake — especially if you have anemia.

In order to maintain healthy iron levels, it’s best to consume a mix of non-heme and heme iron on a daily basis.

Aviva Romm is a medical doctor who specializes in functional medicine. This is a medicine system that focuses on addressing the root cause of a health condition.

For people who have low iron stores or iron deficiency anemia, Romm recommends consuming iron-rich foods like:

• poultry
• lean red meat
• spinach

Romm also suggests taking supplements when necessary.

Additionally, Romm suggests making Herbal Iron Tonic Syrup and taking 1–2 tablespoons per day to boost your iron stores. You’ll need:

• 1/2 ounce (14 grams) of dried dandelion root
• 1/2 ounce (14 grams) of dried yellow dock root
• 1/2 cup (120 mL) of blackstrap molasses

Place the roots in a quart jar, cover with boiling water, and let sit for 4–8 hours. Strain into a pot and simmer until there’s around 1 cup (250 mL) of liquid left. Stir in the molasses, then remove from the heat.

You can store the tonic syrup in the refrigerator for up to several weeks.

The ingredients used in this syrup are high in non-heme iron. For example, a 0.5-ounce (15-mL) serving of blackstrap molasses contains 20% of the DV for iron (6).

Romm recommends purchasing the ingredients from Mountain Rose Herbs.

Greens — including spinach, purslane, beet greens, Swiss chard, dock, and turnip greens — are among the best sources of non-heme iron you can eat.

As such, making green juice at home or purchasing premade versions at your local health food store or cafe can help you meet your daily iron needs.

Add greens plus other iron-rich ingredients, like parsley, to your homemade green juices. Also, experiment with adding fruits high in vitamin C like lemons, grapefruit, or oranges to improve the absorption of non-heme iron (7).

Try out this green juice recipe that packs 15% of the DV for iron per 1-cup (240-mL) serving. Simply add the following ingredients to a juicer and enjoy ice-cold:

• 1 peeled lemon
• 1/2 cup (30 grams) of fresh parsley
• 2 pears, cut into wedges
• 3 cups (243 grams) of fresh spinach
• 6 celery sticks

Alternatively, you can try green powders, another good source of iron. For example, a 1-teaspoon (5-mg) serving of Super Green Mix from YourSuper.com delivers 8% of the DV for this mineral.

Shop for YourSuper Super Green Mix online.

Pea protein powder has more iron than other protein powders like whey.

A 0.71-ounce (20-gram) serving of organic yellow pea protein isolate contains 30% of the DV for iron, while the same serving of whey protein isolate contains none (8, 9).

Pea protein is versatile and can be enjoyed in shakes or smoothies. For extra iron, use it in drinks alongside other ingredients that provide iron.

For example, use pea protein powder in this Green Protein Smoothie recipe that combines vanilla protein powder with spinach, unsweetened coconut milk, frozen bananas, and peanut butter.

In addition to iron, this smoothie is rich in protein, healthy fats, and fiber, plus vitamins and minerals like potassium and vitamin C.

When purchasing pea protein, look for unsweetened varieties or flavored products containing only natural sweeteners like monk fruit or stevia.

NOW Sports Nutrition Unflavored Pea Protein is a good choice for a protein powder that can be used in dishes like oatmeal and chia pudding as well as in smoothies and shakes.

Shop for NOW Sports Nutrition Unflavored Pea Protein online.

In addition to being excellent sources of magnesium, manganese, copper, and phosphorus, cocoa products like cacao nibs, cocoa powder, and cacao powder are high in iron.

For example, a 1/4-cup (20-gram) serving of Navitas cacao powder provides 16% of the DV for iron (10).

And beef liver is one of the richest natural sources of heme iron that you can eat. However, many people don’t like the taste.

Conveniently, you can easily add beef liver powder to recipes like smoothies to boost their iron content while masking the liver taste.

A 2-tablespoon (20-gram) serving of NOW Argentine Beef Liver Powder contains 8% of the DV for iron in a highly absorbable form. Plus, it’s rich in protein and vitamins B12 and B6.

Shop for NOW Argentine Beef Liver Powder online.

Combining cacao powder and beef liver powder in a smoothie provides both heme and non-heme iron and is an excellent way to boost your intake of this mineral. It also provides other nutrients that many people don’t get enough of, including B12 and magnesium (11).

Add a scoop of beef liver powder to this Creamy Tart Cherry Chocolate Smoothie that also contains cacao powder, avocado, and Montmorency tart cherries — an excellent source of vitamin C (12).

Smoothies are a convenient way to combine multiple sources of iron.

This spinach, cashew, raspberry, and coconut smoothie is a tasty way to increase your daily iron intake. These foods are all good sources of non-heme iron.

In a blender, combine 1 cup (81 grams) of fresh spinach, 2 cups (240 grams) of frozen raspberries, 2 tablespoons (32 grams) of cashew butter, and 1 scoop of unsweetened pea protein powder.

Cover with unsweetened cashew, coconut, or almond milk and blend until smooth.

Cashew butter provides 11% of the DV for iron per 2-tablespoon (32-gram) serving. Thanks to its creaminess, it’s a perfect smoothie addition. Plus, it’s high in plant-based protein (13).

Frozen raspberries contain 6% of the DV for iron per 1-cup (140-gram) serving, while a 1-cup (85-gram) serving of fresh spinach is packed with 15% of the DV (14, 15).

If you have low iron stores or have been diagnosed with iron deficiency anemia, it’s important to follow a healthcare professional’s recommendations.

These may include:

• taking supplements
• undergoing iron infusion
• eating more iron-rich foods like:
  • lean meats
  • poultry
  • fish
  • spinach
  • seeds

In addition, choosing beverages high in iron can be helpful.

Try out some of the beverages listed in this article to add some delicious and convenient sources of iron — as well as many other important nutrients — to your diet.

Just one thing

Try this today: If you’re low in iron or have anemia, it’s important to add multiple sources of iron to your diet.

Eating both heme and non-heme iron from foods like fish, chicken, lentils, and pumpkin seeds may help you maintain healthy iron stores and increase your iron levels.

However, some people may need iron supplements or even infusions to reach optimal levels, so it’s important to talk with a healthcare professional about the best treatment plan for your specific needs.

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7 foods rich in iron / Fish, dried apricots, chocolate and no pomegranate juice – an article from the “Healthy food” section on Food.ru

What are the causes of anemia

Fatigue, weakness and drowsiness, pale skin and dizziness, heart palpitations – this is the list of the main symptoms of anemia. Deficiency of iron or vitamin B12 causes a decrease in the number of red blood cells in the blood, a decrease in hemoglobin. The limit of the norm for an adult man is 130 g / l, for a woman – 115. All values ​​​​below indicate anemia. Why is this happening?

There are two main causes:

Anemia can indicate a deficiency of vitamin B12 or iron, as well as a symptom of bone marrow dysfunction, chronic gastrointestinal diseases and others that cause regular bleeding. Therefore, it is necessary to monitor the level of hemoglobin, ferritin, iron and B12.

If excessive blood loss and chronic diseases are ruled out, the problem is clear – deficiency of vitamins and microelements. This usually means that the diet is not made up correctly: there is no balance in it, the needs of the body are not fully satisfied.

One of the simple options that will work here and now is dietary supplements. The strategic task is more difficult and interesting – to change eating habits and add foods containing iron to the daily menu.

How to change your diet

Prevention of anemia is especially important for women, it is associated with monthly blood loss and pregnancy. Iron deficiency can lead to complications or premature birth. Care should also be taken by women during menopause: prolonged heavy bleeding can lead to fatigue, fainting.

For an adult male, the daily intake of iron is 10-12 mg, for a woman – 20-30 mg. For children older than a year and up to adolescence, the norm per day reaches 10-12 mg.

How to rearrange the diet so that it gives the body the necessary amount of a microelement? First, include foods rich in iron. Secondly, add substances that promote the absorption of this trace element: ascorbic and citric acids, amino acids.

Which foods are rich in iron

Below is a list of products that will fill the necessary deficit, they are easy to combine with each other and, finally, they taste great. Include them in your grocery basket to stay healthy and full of energy.

1. Beef liver

Perhaps this is the very first product that comes to mind when we talk about the prevention of iron deficiency anemia. In 100 g of the product 6.54 mg of iron.

If you still don’t like liver, maybe you just don’t know how to cook it. Homemade pates, casseroles, pancakes and pies, liver stewed in sour cream – there are many delicious recipes, choose any!

Remember that in addition to iron, liver is rich in vitamin A, which is why experts advise pregnant women to use it with great caution. In this case, replace it with beef meat or other offal.

2. Fish

Tuna, mackerel, sardines will help to fill iron deficiency without excess fat. Bake fish in the oven with herbs or add to a salad.

Try storing canned food at home in case you don’t have the energy to cook something after work. Add fresh vegetables and a healthy dinner is ready.

100 g mackerel contains 1.63 mg of iron and 8.7 mcg of B12. Moreover, this type of fish is one of the easiest and most budgetary options to maintain vitamin D3 levels: 16 mcg per 100 g of product (salmon has only 11 mcg).

3. Legumes

Chickpeas, lentils and beans are sources of vitamins, microelements and protein. In white beans, 5 mg of iron per 100 g of the product, in red – 6.3 mg, in chickpeas – 4.3 mg, in lentils – 6.5 mg. Legumes give energy, muscle tone, make the body toned.

Try making hummus at home. Throw chickpeas, lemon juice, olive oil and spices into a blender for a hearty and healthy snack. Improve the assortment of first courses: add beans or lentils to them. Stew with vegetables, serve as a side dish or an independent dish.

4. Seaweed

They are rich not only in iodine, but also in trace elements. Laminaria, ulva, porphyry – you can often find them on the shelves in dried, salted or frozen form.

Wait to make a surprised face: you know kelp as seaweed. And buyers managed to fall in love with chuka – one of the types of seaweed. You must have heard about the benefits of spirulina, in 100 g of this iron-containing algae there are more than 28 mg of a trace element.

Seaweed is used to make sushi or added to bowls with rice, oily fish and vegetables.

5. Chocolate

Did you expect to see it on the list of foods rich in iron? In vain, because proper nutrition can be delicious. To do this, choose chocolate with a high cocoa content, for example, 70-85%: 100 g contains 12 mg of iron.

We do not call for replenishing the entire daily norm of a microelement by eating a whole bar at once. We suggest making a few squares for dessert. Sit in your favorite armchair, relax, eat a treat with freshly brewed coffee or tea. Why not a wonderful ritual?

6. Cashews

All nuts are healthy and rich in iron, but cashews are a real hero, 100 g contain 6.7 mg of a trace element.

A handful of nuts is a great snack. Remember that they are very satisfying and high-calorie: if you follow your figure, it is better to limit yourself to 30 g per day.

Peanut butter with oatmeal is the breakfast of real champions. Enough energy for work and for playing with children.

7. Dried apricots

Continuing the theme of sweetness, for which you will not be ashamed, we offer dried apricots as an ideal dessert. Add it to natural yogurt, porridge, cereal, eat with tea or coffee.

100 g of product contains 2.7 mg of iron. But that’s not all: it is rich in fiber and has a beneficial effect on bowel function. And, therefore, the risk of obesity will be negligible.

By the way

We have not included pomegranate juice in the list. This is because 100 g of the drink contains only 0.1 mg of iron. Perhaps he will help make up for the lack of magnesium or calcium, but he cannot cope with anemia. And drinking the juice undiluted is difficult because of the tart taste.

What can be done?

Check iron, ferritin and vitamin B12 levels by donating blood. If one of the parameters is low, consult a doctor to rule out the risks of other diseases. The next step is to discover new, delicious dishes. Do not try to introduce everything into the diet at once, do it gradually. Try pairing different vegetables, fish, and red meat. Eating right doesn’t have to be expensive: choose simple foods and cook them at home. Boil, stew, bake for health.

Read about other healthy foods:

• 6 foods that are good for your eyes: how to keep your eyes healthy

• Which foods are good for your teeth and which are not

• Foods for healthy skin, hair and nails: a selection from a nutritionist-nutritionist

What foods contain the most iron?

Iron is present in the hemoglobin of red blood cells, which carry oxygen from the lungs to the rest of the body and take in carbon dioxide, transporting it back. Deficiency of the mineral causes a decrease in the number of red blood cells in the blood and the content of hemoglobin in the cells, which results in a lack of oxygen entering the tissues.

Hypoxia results in fatigue, decreased immunity, dry skin and a number of other negative consequences. To avoid this, it is worth consuming the required amount of iron with food: about ten milligrams.

Attention! It must be in the composition of organic molecules. Inorganic compounds are not absorbed by humans, moreover, they are harmful.

What is iron like?

Iron contained in organic compounds is divided into two types: heme and non-heme. The composition of the blood of animals includes the first version of the microelement. It can always be found in meat and fish products, and it is most fully absorbed by a person. The second version of the substance is found in plants. His body absorbs much worse.

Meat, offal and fish

Meat contains many substances necessary for humans. Iron is just one of them. List of his best sources:

• Pig liver – 20 mg.
• Chicken liver – 8.6 mg.
• Beef liver – 5.8 mg.

Directly in the meat of iron is less. Most of all in rabbit meat – 4.5, beef – 3.5, lamb – 3, pork, chicken – 1.5 mg.

In addition to meat, iron can be obtained from seafood. Most of all it is found in shellfish, mussels and oysters.

There is less iron in fish. Sprats contain about 4 mg of the compound, canned mackerel – 3, and fresh – 1.7. Fresh tuna contains 2 mg of the substance.

Vegetables, fruits and nuts

Plant foods also contain iron, but remember that it is absorbed much worse.

Most of the element is found in Jerusalem artichoke – about 4 mg. Its concentration is slightly lower in asparagus – 2.5, in chard and garlic – 1.7 mg. The remaining vegetables contain less than one milligram of a useful component.

There is quite a lot of iron in greenery. Its amount in different types of herbs can be found using the table:

Fruits contain less iron than vegetables. In apples and pears it is 2. 6, in passion fruit – 1.6, and in dates – 1 mg.

Attention! Vegetables and fruits are rich in vitamins B ₁₂ and C, which improve iron absorption. But to get his daily intake from apples, you will have to eat at least forty medium-sized fruits.

Nuts contain many useful substances, among them iron. Most of it in pistachios – 60 mg. All the rest are far behind the leader: in cedar – 5.5, in peanuts – 5, in almonds – 4, in hazelnuts – 3, and in walnuts – 2 mg.

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