Enrich Your Diet
Are you getting enough iron? Statistically, probably not, as nearly a quarter of all Americans have inadequate iron intake and absorption. Inadequate iron intake lead to fatigue, chest pain, and anemia. If you're experiencing some of the symptoms of low iron, here are some foods you can incorporate into your diet to get those levels up!
1. Red Meat
Put simply, iron comes in two main forms: heme, which is easily absorbed, and non-heme, which isn't. Red meat, such as beef and pork, is the single most accessible source of heme iron. Just 3.5 oz of ground beef contains 15% of your daily iron!
2. Chickpeas
Legumes, such as chickpeas (and others we will see on this list) are a great source of iron and other nutrients. One cup of cooked chickpeas has 26% of your daily iron. For those on plant-based diets, chickpeas and legumes are a fantastic source of iron that could otherwise be found in red meats.
2. Quinoa
Quinoa and other grains known as pseudocereals are full of benefits, with iron being just one. A single cup of cooked quinoa has 16% of your daily iron. Mixed in a salad with legumes and greens, you have a meal that tastes as good as it is for you.
4. Broccoli
In terms of vegetables, broccoli one of the best when it comes to iron content. A cup of cooked broccoli has 6% of your daily iron. Additionally, that same serving size has 117% of your daily vitamin C, which will better help you body absorb the iron.
5. Spinach
Like all leafy greens, spinach is high in nutrients and low in calories. One serving of spinach has 15% of your daily iron. While spinach contains non-heme iron, the vitamin C content helps your body absorb iron.
6. Pumpkin Seeds
A tasty and portable autumnal snack, just one ounce of pumpkin seeds has 14% of your daily iron. That same serving is also a great source of magnesium, which goes hand-in-hand with iron. So, make sure you save those precious seeds after carving your jack-o-lantern!
7. Shellfish
All varieties of shellfish are high in iron, but some rise above the rest. A typical serving of clams in particular will give you 17% of your daily iron. In addition to heme iron, shellfish is also an excellent source of protein and omega-3 fatty acids.
8. Dark Chocolate
Great news for chocoholics! Just one ounce of dark chocolate has 19% of your daily iron. To reap the maximum delicious benefit, we recommend choosing bars with minimum 70% cocoa content.
9. Tofu
A popular protein substitute for herbivores, tofu is rich in iron. A half cup provides 19% of your daily iron, along with scores of other minerals. Tofu comes in several varieties, from extra-firm which is used in place of meat, to ultra-silky for a delicious dessert.
10. Liver
Organ meats such as liver may be an acquired taste, but if you already enjoy them, they're a great way to increase your iron intake. One serving of beef liver packs a whopping 36% of your daily iron! Consuming iron-rich foods can be particularly helpful during menstruation.
11. Black Beans
Beans in general are high in iron and protein, but we'd like to specifically highlight black beans. When cooked, a half-cup of black beans provide 10% of your daily iron. Legume consumption can also be helpful with weight loss, as soluble fiber helps you feel fuller longer.
12. Eggs
Eggs may not be known for their iron content, but they can certainly be helpful in maintaining healthy levels. Two large eggs have about 4% of your daily iron. Notably, eggs contain both heme and non-heme iron.
13. Turkey
Red meat may be one of the best sources for iron, but poultry is no slouch either! 3.5-oz of dark meat has 8% of your daily iron. In comparison, white meat has only half the iron content.
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14. Strawberries
Strawberries don't contain particularly high levels of iron (about 3% in a cup) but strawberries are absolutely loaded with vitamin C. In fact, one serving of these bright red berries has 160% of your daily vitamin C. This essential nutrient will help your body absorb iron.
15. Chicken
If you don't eat red meat, you can still get heme iron from poultry. A 3-oz serving of chicken has about 10% of your daily iron. As with turkey, dark meat is more beneficial than light.
16. Kale
This curly superfood was all the rage in health circles for a few years and we totally understand why. One cup of cooked kale has around 9% of your daily iron. This should come as no surprise as kale is part of the same family as broccoli!
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17. Lentils
These little legumes back a serious punch when it comes to iron. One cup of cooked lentils has 37% of your daily iron, which is even higher when combined with other ingredients on this list. Iron content varies by lentil variety, but not substantially.
18. Fish
Fish, particularly tuna, is especially high in iron. Even better, this iron content doesn't decrease depending on the preparation method, so affordable canned fish is just as good for you as fresh! 3-oz (about half a can) of canned tuna has 8% of your daily iron.
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19. Tahini
A staple of Middle Eastern cooking, tahini is made of sesame seeds, which are high in iron. One tablespoon of tahini has 4% of your daily iron. Spread it over bread or use it as a veggie dip for maximum benefits.
20. Scallops
One of the best parts of keeping an iron-rich diet is that many foods that are full of iron also happen to be delicious. Scallops aren't particularly high in iron at about 2% of your daily value, but even a little is better than nothing. Eaten with a side of broccoli, scallops are a great way to keep your iron up.
