Foods Rich in Iron
Feeling tired all the time? It could be your body’s way of letting you know your iron levels are low. And while iron supplements can help, nothing beats a healthy balanced diet filled with iron rich food. WUKA experts discuss the best foods to eat to boost your iron levels - whether you're a meat-eater, vegetarian, or following a plant-based diet.
In this article, we’ll look at:
Animal based iron rich foods
Plant-based iron rich foods
How to get the most out of your diet
Animal Sources of iron
Animal sources of iron are most easily absorbed by the body, and they’re also a good source of vitamin b12, which, along with iron, is also essential for red blood cell production.
Red meat contains heme iron, the most easily absorbed form of iron around, and a single serving of lean beef can provide nearly half of your daily iron needs. But here's a pro tip: combine it with vitamin C-rich vegetables to boost absorption even further – in much the same way that iron pills with vitamin C work together.
Some top meats for iron include:
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Lean beef (especially liver)
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Lamb
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Pork tenderloin
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Turkey
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Chicken (especially dark meat)
Seafood sources of iron
Not a big meat eater? We’ve got you. Seafood also offers excellent iron content with a bonus of heart-healthy omega-3s. Go for:
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Oysters
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Mussels
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Sardines
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Tuna
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Shrimp
Plant-Based Iron Sources
While plant-based (non-heme) iron isn't absorbed quite as easily as heme iron, you can still maximise absorption, with some smart food pairing.
Leafy Greens: The Foundation
Dark leafy greens are an excellent choice to boost iron intake naturally, such as:
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Spinach
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Swiss chard
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Kale
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Collard greens
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Beet greens
Legumes: Plant-Powered Iron
Legumes also deserve a special mention, including:
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Lentils (especially black lentils)
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Black beans
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Kidney beans
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Chickpeas
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Soybeans and edamame
These foods aren't just rich in iron – they're packed with protein and fibre too, and perfect for anyone looking for whole iron sources through food rather than supplements.
Seeds and Nuts
Look for:
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Pumpkin seeds
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Sesame seeds
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Sunflower seeds
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Cashews
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Pine nuts
Surprising Iron-Rich Foods
Not all iron rich foods are obvious. Here are some that might surprise you:
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Blackstrap molasses
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Dark chocolate (70% cocoa or higher)
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Quinoa
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Tofu
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Dried apricots and raisins
Maximising Iron Absorption
You can enhance iron absorption from foods too, with smart combinations:
Vitamin C
Pair iron-rich foods with these vitamin C superstars:
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Bell peppers
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Citrus fruits
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Strawberries
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Broccoli
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Tomatoes
Foods to Avoid with Iron-Rich Meals
Knowing the foods that can hamper your efforts helps too:
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Coffee and tea (wait an hour before or after iron-rich meals)
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Dairy products
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High-fiber foods
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Eggs
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Wine
Meal Ideas for Maximum Iron Intake
Pushed for time, or simply not a fan of meal planning? We hear you, and we’ve done the work for you. Here are our tried and tested breakfast, lunch and dinner go-to’s:
Iron rich breakfast ideas
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Oatmeal with pumpkin seeds, strawberries, and a touch of molasses
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Spinach and mushroom omelet with orange juice
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Quinoa breakfast bowl with dried apricots and nuts
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Or if you’re feeling really lazy, go for cereal that’s been fortified with iron for an added boost
Iron rich lunch Ideas
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Lentil soup with bell peppers
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Black bean and sweet potato tacos with lime
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Tuna salad on spinach with cherry tomatoes
Iron rich dinner ideas
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Lean beef stir-fry with broccoli and bell peppers
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Tofu and chickpea curry with vitamin C-rich vegetables
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Mussels in tomato sauce with whole grain pasta
Special Considerations for Different Diets
Iron deficiencies can sometimes be down to restricted diets or medical conditions, so it's important to make special considerations if this applies to you. Read more about the signs and symptoms of iron deficiency.
How to get enough iron on a vegans/ vegetarian diet
If you're following a plant-based diet, you might be familiar with vegan iron supplements, but you can get plenty of iron through food too. Focus on combining iron-rich plant foods with vitamin C sources at every meal. For example, add sliced oranges to your spinach salad or squeeze lemon juice over your lentils.
Getting enough iron as an athlete
Athletes often need more iron than the average person due to increased demands on their bodies. While some turn to iron gummies for adults or natural iron tablets, focusing on iron-rich foods can help meet these elevated needs naturally.
Extra iron during pregnancy
Pregnancy increases iron needs significantly. While many pregnant women take iron supplements, including plenty of iron-rich foods in their diet is equally important. Focus on a combination of both animal and plant sources when possible.
Tips for boosting iron through diet
Its not easy taking on big changes, so start small and try to include iron boosting foods in each meal if you can. These tips might help:
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Add a handful of spinach to your morning smoothie
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Snack on pumpkin seeds instead of chips
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Choose iron-rich legumes for meatless Monday meals
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Include vitamin C-rich foods at every meal
The Bottom Line on iron rich foods
Iron supplements have their place, but focusing on iron-rich foods provides benefits beyond just iron content. These foods come packaged with other nutrients that work together to support your overall health.
Remember, the key to maintaining healthy iron levels isn't just about eating iron-rich foods – it's about eating them in combinations that maximise absorption. Read more about what causes low iron here.
