Feeling sluggish lately? Do you crave a midday nap after a good night’s sleep? If so, you might be dealing with iron deficiency. Iron is a vital mineral that transports oxygen throughout your body, keeping your energy levels up and your mind sharp. But fear not—getting your daily dose of iron doesn’t have to be dull! We’ve rounded up 15 iron-loaded foods that are delicious and packed with nutrients.
Spinach
Who knew Popeye was onto something? Sautéed spinach with garlic and lemon juice makes a fantastic and healthy side dish. You can also blend spinach into smoothies for a hidden veggie boost!
Iron Content: 3.2mg per 100g cooked
Shellfish
Enjoy a seafood platter with oysters on the half shell, or try steaming clams with white wine and herbs for a light and flavorful meal.
Iron Content: Depends on the type. Oysters (8mg per 100g) and clams (2.8mg per 100g) are particularly iron-rich.
Beans and Lentils
Beans and lentils are incredibly versatile. Try a hearty lentil soup, whip up a black bean burger, or toss chickpeas into a salad for a protein and iron punch.
Iron Content: Depends on the type. Lentils (3.3mg per 100g cooked) and kidney beans (3.9mg per 100g cooked) are good sources.
Lean Red Meat
Grill up a juicy steak, or try a lean cut of beef in a stir-fry for a quick and flavorful meal.
Iron Content: Varies depending on the cut. Beef liver (11mg per 100g cooked) is particularly iron-loaded, followed by lean cuts of beef like flank steak (2.7mg per 100g cooked).
Chicken and Turkey
Roast a whole chicken or turkey for a satisfying meal, or try ground turkey in a flavorful chili or shepherd’s pie.
Iron Content: Depends on the cut. Dark meat chicken (2.4mg per 100g cooked) and turkey (2.1mg per 100g cooked) are better iron sources than light meat.
Fatty Fish
Salmon with a teriyaki glaze is a crowd-pleaser. Sardines and toast with a hint of lemon make for a surprisingly tasty and nutritious snack.
Iron Content: Varies depending on the type. Tuna (1.4mg per 100g cooked) and sardines (3.1mg per 100g cooked) are good sources.
Eggs
Eggs are incredibly versatile for breakfast, lunch, or dinner. Scramble them with spinach and cheese, enjoy them hard-boiled in a salad, or whip up a delicious frittata.
Iron Content: 3mg per 100g cooked.
Pumpkin Seeds
Sprinkle pumpkin seeds are a yummy way to sneak in some iron. Sprinkle them on salads, yogurt parfaits, or homemade granola bars for an extra iron and protein kick. You can also have them roasted with a pinch of salt for a healthy snack.
Iron Content: 5.3mg per 100g
Dried Fruits
Enjoy a handful of dried fruit on their own for a naturally sweet snack, or add them to trail mix, oatmeal, or even baked goods for a burst of flavor and iron.
Iron Content: Varies depending on the type. Raisins (1.5mg per 100g) and dried apricots (3.4mg per 100g) are excellent sources.
Dark Chocolate (at least 70% cacao)
Dark chocolate can be a guilt-free way to boost your iron intake. Indulge in a few squares after dinner, or incorporate it into homemade desserts like brownies or trail mix bars. But remember, moderation is key!
Iron Content: 6.8mg per 100g
Fortified Cereals
Start your day with a bowl of your favorite fortified cereal with milk and fresh fruit for a nutritious and iron-rich breakfast.
Iron Content: It varies depending on the brand, but many fortified cereals offer a significant amount of iron. Look for cereals with at least 25% of the Daily Value (DV) per serving.
Tofu
Tofu is a versatile plant-based protein source that easily absorbs the flavors of whatever it’s cooked with. Marinate and pan-fry tofu for a protein-packed stir-fry, or crumble it and scramble it with vegetables for a vegan breakfast scramble.
Iron Content: 3.4mg per 100g firm tofu
Sunflower Seeds
As with pumpkin seeds, sunflower seeds are a delicious and portable way to sneak in extra iron. Eat them raw, roasted with a hint of salt, or add them to yogurt parfaits, salads, or homemade granola bars.
Iron Content: 5.8mg per 100g
Cashews
Cashews add a creamy texture and a touch of richness to various dishes. As snacks, they can be eaten raw or roasted, or you can incorporate them into homemade cashew cheese, dips, or stir-fries.
Iron Content: 1.5mg per 100g
