Iron is essential to red blood cell production and the body’s overall energy, which means if you don’t get enough iron in your diet, you may end up feeling tired, lightheaded, and weak. While you can take an iron supplement to increase your intake of this mineral, eating iron-rich foods in your daily diet will help ensure that you’re getting all the iron you need without taking any extra pills or putting unnatural chemicals into your body. Here are nine foods high in iron that will keep you healthy and strong with every bite!
1) Lean meats
Lean meats like beef, chicken, or turkey are all rich sources of iron. Red meat is usually higher in protein but is not always the best choice for someone trying to limit red meat consumption due to fat and cholesterol content.
Eggs are a nutrient-dense food that can be a good choice for those looking to increase their iron intake.
2) Beans and lentils
Beans are one of the best foods high in iron. While many people shy away from beans due to their fiber content, be sure to add them to your diet if you need more iron. Lentils are another great source of iron and protein, but you may want to try something like lentil soup with coconut milk if your stomach has trouble digesting them as they cook.
3) Seeds
Hemp seeds are a complete protein and have one of the highest amounts of iron out of any food. Other seeds that are high in iron include pumpkin, sunflower, poppy, millet, amaranth, pea, rice, sesame, and flaxseed.
4) Dark, leafy greens
Iron is an essential mineral that is used to make red blood cells. Leafy greens like kale, spinach, collard greens, turnip greens, and mustard greens are high in iron because they provide a great source of fiber too. Add these vegetables to soups, salads, or sandwiches for a healthy side dish.
5) Whole grains
Start your day with a bowl of steel-cut oats (which are high in fiber), a spoonful of chia seeds (known for their high levels of omega-3 fatty acids), and some raisins (for more calcium). Get more whole grains into your diet by adding barley to soups, rye bread to sandwiches, or bulgur wheat as an alternative for pasta.
6) Fortified cereals
Cereals can be fortified with any number of nutrients. These include vitamins, minerals, antioxidants, omega-3 fatty acids, probiotics, essential amino acids, and fiber. One way to make sure your breakfast cereal is a good source of iron is to look for brands that boast at least 30% of the recommended daily intake of iron per serving. This means you will get about 15 mg of iron from the cereal on average.
7) Eggs
Eggs are one of the best foods for increasing your iron intake. They contain just over 6 milligrams per egg, which is more than what’s found in a tablespoon of raisins (3.7 milligrams).
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