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Did you know that approximately 17% of the world’s population suffers from iron deficiency? Those who regularly eat chicken, however, aren’t part of this statistic. White meat is excellent, of course, but for an optimal intake, go for dark meat, such as legs and thighs. Pair it with some greens and a whole grain, such as barley, and you’re all set.
While dried fruit does have a lot of sugar, it's not all bad. Dried apricots, for example, contain 6.31 mg of iron per 100 grams! Try cutting dried fruit into small pieces and using it to flavour oatmeal or simply enjoy as is!
Fish and seafood can contain up to 23.8 mg of iron per 85 grams! Indeed, the huge variety of this excellent source of iron means you can prepare it any way you want.
For an iron-rich diet, opt for unrefined whole grains like rice, barley, oats, and wheat. They’re not only excellent for your health, but also rich in fibre for increased satiety. Indeed, a full stomach will keep you from indulging in less nutritious sweets.
The body absorbs iron better from animal products than from any other source, so go ahead and enjoy beef, pork, horse, or bison. For optimal absorption, add another source of iron, such as a veggie, to your meal along with a small dose of vitamin C, such as an orange for dessert.
Eggs are highly versatile. Not only can they be cooked in a variety of ways, but they can also be added to a huge selection of sweet and savoury recipes. What’s more, they’re rich in both heme (of animal origin) and non-heme (of vegetable origin) iron. The presence of both types helps the body better absorb this nutrient.
Some people refuse to even consider eating it, but offal is full of health benefits. Not only are these cuts of meat full of iron, but they’re also rich in vitamin B, zinc, uric acid, and more. Those with a cardiovascular problem, however, should avoid this food.
In addition to being rich in iron, seeds offer numerous health benefits. Along with healthy doses of vitamins and minerals, they’re high in fibre and taste delicious. Try pumpkin, sesame, or sunflower seed butter or enjoy them as a snack with some dried fruit to tide you over between meals.
Because the body doesn’t synthesize iron, we have no choice but to consume it. Fortunately, many foods contain a good dose of this nutrient, including vegetables. Sauté a large portion of spinach in a little butter, or blanch some peas for two minutes before pan-frying. Top it off with a healthy protein and you’ve got a complete meal.
“Game bird” is a generic term for any hunted bird, and many common species are rich in iron. Pheasant, for example, also happens to be full of other essential nutrients, like vitamin B, phosphorus, and potassium. Pheasant is usually prepared like chicken—that is, roasted and served with vegetables.
Edible seaweed typically contains much more iron than many vegetables and legumes as well as a host of minerals and vitamins. Everyone’s familiar with the famous nori, but have you ever tried sea lettuce, kombu, or wakame? They make excellent salads.
Molasses contains nearly 5 mg of iron per 100 grams. In fact, its benefits are no less substantial than its sweet taste. Molasses also contains a significant amount of calcium, magnesium, and potassium. Enjoy it in a glass of milk, on toast, or in tasty muffins.
Protein-rich tofu makes a good meat replacement in any recipe. Its rather neutral flavour changes according to what you mix it with. Tofu is also low in fat and contains vitamins A, B, D, and E. Keep in mind that firm tofu contains higher concentrations of iron and calcium than silken (soft) tofu.
Foodies will be delighted to learn that dark chocolate has a host of health benefits. Be careful, though! It must contain 70% cocoa or more to be considered healthy. Cocoa offers 13.9 mg of iron per 100 grams. Enjoy it in a fondue with fresh fruit for a perfectly balanced dessert.
Some fruit is a good source of iron. Even those that contain no iron can still help you maintain a good level of this nutrient as vitamin C helps the body absorb it. Fruit can be eaten fresh, in smoothies, or incorporated into most desserts.
Like tofu, fibre- and protein-rich legumes are a perfect substitute for meat. They also contain a lot of iron and vitamin B. Plus versatile legumes can be enjoyed in soups, salads, sandwiches, and more. Let your imagination run wild!
Nutritional yeast is a dry, inactive yeast sold as a yellow flaky powder. Boasting an excellent taste some compare to cheese, it can be used to flavour literally any dish or be sprinkled on popcorn. A quarter-cup serving provides 8% of the recommended daily intake of iron.
Mashed, boiled, or baked, this starch food makes a delicious side for your proteins and vegetables. Potatoes are rich in iron, vitamins, and other minerals. The best way to enjoy them is oven-baked with the skin.
This ingredient shows up in many recipes, including bread, pasta, sauces, cakes, and more. Some countries, including the United States, require that it be fortified with iron and other minerals, making flour a healthier, more nutritious choice.
Energy-packed nuts contain protein, vitamins, and minerals. Every 100 grams of nuts contain up to 6.68 mg of iron. Enjoy them as is, with dried fruit, in smoothies and desserts, or added to your meat dishes.
Iron is vital for transporting oxygen in the blood and maintaining energy levels.
Here are 20 of the best natural sources of iron, categorized by their source:
Animal-Based Sources (Heme Iron)
These are absorbed by the body at a rate of 15–35%.
Clams: One of the densest sources; 3 oz can contain up to 24 mg.
Oysters: 3 oz of cooked oysters provides roughly 8 mg.
Beef Liver: Organ meats are incredibly high in iron; 3 oz offers about 5 mg.
Mussels: 3 oz provides approximately 6 mg.
Sardines: A 3 oz serving of canned sardines offers about 2.5 mg.
Beef (Lean): 3 oz of braised chuck roast provides about 3 mg.
Duck (Breast): Higher in iron than most poultry, providing roughly 3.5 mg per 3 oz.
Turkey (Dark Meat): Contains more iron than white meat, at about 2 mg per 3 oz.
Eggs: One large egg provides about 1 mg.
Chicken Thighs: A 3 oz serving provides approximately 1.1 mg.
Plant-Based Sources (Non-Heme Iron)
Pair these with Vitamin C (like lemon or bell peppers) to boost absorption.
Spinach (Cooked): 1 cup of cooked spinach provides about 6.4 mg.
Lentils: A powerhouse for vegetarians; 1 cup cooked provides 6.6 mg.
Soybeans (Edamame): 1 cup of cooked soybeans contains about 8.8 mg.
Pumpkin Seeds: 1 oz (about a handful) provides roughly 2.5 mg.
Tofu: 1/2 cup of firm tofu contains approximately 3.4 mg.
Dark Chocolate (70%+):
A 1 oz square provides about 3.4 mg. Chickpeas (Garbanzo Beans): 1 cup cooked offers about 4.8 mg.
Quinoa: 1 cup cooked provides approximately 2.8 mg.
Potatoes (with Skin): One large baked potato contains about 1.9 mg.
Cashews: 1 oz of raw or roasted cashews provides roughly 1.9 mg.
Tips for Maximum Absorption
The Vitamin C Synergy: Non-heme iron absorption can increase by nearly 67% when eaten with Vitamin C. Squeeze lime over your lentils or add tomatoes to your spinach.
Avoid Blockers: Calcium (dairy), tea (tannins), and coffee (polyphenols) can inhibit iron absorption.
Try to consume these at least an hour before or after your iron-rich meals. Cast Iron Cooking: Preparing acidic foods (like tomato sauce) in a cast-iron skillet can actually leach small amounts of beneficial iron into your meal.
