If you’re tired of being tired, you may need to add more foods high in iron to your diet. An iron-rich diet can help you feel like you again.
10 Iron-Rich Foods
Updated on Aug. 28, 2023
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When we don’t get enough iron, we can develop iron-deficiency anemia. This causes a low red blood cell count, which causes us to feel tired and weak. Feel like yourself again by eating these iron-rich foods. And for an extra boost, make more cast iron skillet recipes. Believe it or not, you’ll actually consume some iron that way.
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Spinach
Adding one serving of cooked spinach to your dinner will increase your iron intake for the day. It’s super easy to do with these superfood spinach recipes. And lucky for us, it’s also rich in vitamin C and antioxidants. Talk about nutrient-packed!
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Lentils
Lentils contain non-heme iron, which just means the iron is derived from a plant source. It’s harder to absorb this type than iron derived from animals, but it’s still a good source of iron. Vegetarians, try swapping meat for lentils in these tasty lentil tacos.
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Beef
Eating red meat is a fast way to boost your iron levels. It contains heme iron (derived from animals), which our bodies absorb easily. Try one of our favorite slow cooker beef recipes when you experience low iron levels to bring it back up.
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Sardines
Whether you like them or not, sardines are a good source of iron. Just 3 ounces of canned sardines contain about 2 milligrams of iron. If that doesn’t float your boat, oysters, clams and haddock are also high in iron…and they boast lots of other health benefits, too.
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Beans
Kidney, garbanzo, navy and black beans are full of iron. And that’s not all. Beans are also a good meat substitute since they’re high in protein. So, stock up and bookmark 100 ways to use canned beans.
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Kale
America has fallen in love with kale. This super food is everywhere nowadays, and we’re happy to see it. Besides containing a healthy dose of iron, it is also a good source of fiber, protein, calcium and vitamins A, C and B6. Learn how to get more leafy greens in your diet.
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Dried Apricots
Dried apricots make an appearance in a lot of Mediterranean dishes, like this Casablanca chicken. This is a great meal for pregnant women, who need more iron than usual.
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Broccoli
Not only does broccoli contain a good amount of iron, it is also a good source of vitamin C, which actually helps our bodies absorb the iron. Broccoli is really looking out for us! If you’re not already a fan of broccoli, try these broccoli recipes even picky eaters will love.
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Pumpkin Seeds
One of our favorite things about fall is carving pumpkins and roasting the seeds afterward. Pumpkin seeds (aka pepitas) make a delicious snack that’s also quite nutritious. One ounce contains about 4 milligrams of iron. So, if you’re feeling sluggish due to a low red blood cell count, snack on some pepitas.
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Dark Chocolate
More and more studies recommend having a little dark chocolate every day. We can get on board with that, especially since there are so many health benefits. It contains about 3 milligrams of iron per one ounce, as well as antioxidants and prebiotic fiber that encourages a healthy gut. More chocolate, please!
