Increase your iron levels fast and naturally with these iron-rich foods and simple tips for boosting absorption!
Have you ever been told by a doctor or health professional that you have iron deficiency? You are not alone! Iron deficiency, also known as “anemia”, is the most widespread nutritional deficiency in the world.
If you’ve ever felt unusually tired or low on energy there is a good chance that your iron levels are to blame. Iron is an essential mineral that helps your body produce hemoglobin, a protein in red blood cells that carries oxygen throughout your body. Without enough dietary intake of iron-rich foods, your body cannot effectively make these oxygen-carrying red blood cells. This leads to an iron deficiency anemia — a condition that can leave you feeling weak, foggy, and fatigued.
While iron deficiency anemia can result solely from a lack of iron-rich foods in your diet, it can also arise from blood loss, poor iron absorption and other health conditions. If these factors are contributing to your iron deficiency, it is important that you work with a doctor to remedy these root causes while simultaneously focusing on an iron-rich diet.
Two Types of Iron: Heme vs. Non-Heme
There are two different types of iron . . . heme and non-heme. Below you will see a description of each one as well as an explanation on how they are absorbed by your body and the foods they are found in:
Heme Iron: Heme iron is found in animal products and is more easily absorbed by your body than non-heme iron. If your iron levels are low, eating these foods rich in heme-iron is a great way to raise your blood levels:
- Organ Meats (liver, kidney): Organ meats are extremely rich in iron . . . especially liver. If you are struggling with very low iron levels (and don’t mind eating these unique sources), adding them to your diet is a great way to boost your iron levels fast. Disclaimer: Liver is also extremely high in vitamin A. If you are pregnant it is best to avoid liver all together since high intake of vitamin A can cause birth defects. For non-pregnant individuals, it is best to limit intake to only once per week.
- Red Meats: Next to organ meats, red meats, like beef, lamb and pork, are the next highest sources of heme iron. Adding red meat to your meal plans a couple times per week is a great way to bring up your iron levels!
- Chicken and Turkey: Chicken and turkey are also great sources of iron. The darker versions of these meats (think chicken thighs and dark turkey meat) are even higher in iron then the white meats. Adding these to your diet multiple times per week is very supportive of raising your iron levels. This ABCLT Pasta Salad is easy, delicious and a great way to add iron-rich chicken to your meal plans. This Easy Sheet-Pan Lemon, Chicken Gnocchi uses iron-rich chicken thighs and is another great idea to boost your iron intake this week.
- Fish and Shellfish: Fish and shellfish are also great options for adding heme iron to your diet. Among the fish and shellfish options, tuna, sardines, clams, oysters and mussels are the highest in iron. Adding these, or other fish and shellfish to your diet twice per week is a great way to bring up your iron levels!
- Eggs: While eggs are lower in iron than meats and sea foods, they are still a great way to add a little boost of heme iron to your diet. The yolks are where most of the iron is, so be sure to include them!
Non-Heme Iron: Non-heme is is found in plant-based foods. It’s still very beneficial in supporting healthy iron levels, but your body absorbs it less efficiently. One way to improve it’s absorption, is by eating foods rich in vitamin C along side the iron-rich plant sources. The foods below are amazing sources of non-heme iron:
- Dark Leafy Greens: Dark leafy greens like spinach, kale, and Swiss chard are some of the highest plant sources of iron. Adding leafy greens multiple times to your weekly meal plans is great way to boost your iron intake!
- Legumes: Legumes like lentils, chickpeas, beans, and soybeans are another great plant source of iron. Adding these to your meals plans multiple times per week will definitely aid in bringing up your iron levels. These Chocolate, Banana, Lentil Muffins are a great way to add iron-rich lentils to your diet.
- Tofu and Tempeh: Tofu and tempeh are more plant ways to add iron to your diet. These are especially great iron rich food sources for vegetarians and vegans who do not eat meat.
- Whole grains: Whole grains like quinoa, oatmeal, brown rice and whole wheat also provide some iron. Adding these whole grains to your diet every day is a great way to help meet your iron needs.
- Nuts and seeds: Nuts and seeds such as pumpkin seeds, sesame seeds, hazelnuts and cashews provide some iron as well. Adding a nut and/or seed to your diet every day is another great little way to meet your iron needs. These Five Ingredient No-Cook Granola Bars are loaded full of whole grains, nuts and seeds to help you add more iron to your diet.
- Dried fruits: Dried fruits like apricots, prunes, raisins, and figs pack a small punch of iron in them. Adding them into your snacks and meals a few times per will will also help you in meeting your iron needs.
- Blackstrap Molasses: Blackstrap molasses is a good source of iron as well. Consider using it as a sweetener for oatmeal, smoothies or baked goods to help boost your iron levels.
Tips to Boost Iron Absorption
Now that you know which foods are the best sources of iron, let’s talk about ways to ensure your digestive system is absorbing as much of it as possible. These tips below seem simple, but they make all the difference in improving your absorption:
- Pair non-heme iron foods with vitamin C Foods
Vitamin C helps your body absorb non-heme iron better. Here are some examples of iron and vitamin C foods you can pair:- beans + bell peppers
- spinach + lemon juice
- iron fortified cereal + a glass of orange juice
- Avoid drinking tea or coffee with meals
Plant polyphenols found in coffee and tea can block iron absorption in your gut. Avoid drinking them alongside iron-rich foods to ensure you are absorbing as much iron as possible. - Cook in a cast-iron skillet
Cooking in a cast-iron pan can add a boost of iron to your foods. This is especially true for acidic foods like tomato sauce. - Space out calcium supplements
Calcium competes with iron for absorption. If you take calcium supplements, avoid taking it with your iron-rich foods. Ideally spread it out by a few hours to ensure you are absorbing as much iron as possible. - Space out dairy foods (or calcium fortified dairy substitutes)
Because dairy foods are high in calcium, they can impact the absorption of iron. Try to separate dairy products from the iron-rich foods you are adding to your diet. Keep in mind that this doesn’t need to happen every time you eat iron-rich foods (I’m talking about you, fortified cereal), but is a good rule of thumb for most of the iron-rich foods you eat. - Check for fortified foods
Many cereals and plant-based milks are fortified with iron. Read the labels — some offer up to 100% of your daily need. Adding these to your diet is like adding an iron supplement to help meet your needs.
Who is prone to iron deficiency?
Phase of life, development, and health status can make a person more likely to develop iron deficiency anemia. If you are among the groups below it is especially important that you prioritize iron rich foods in your diet:
- Menstruating Women (especially if periods are heavy)
- Pregnant Women
- Infants and Children ages 6 months to 3 years
- Vegetarians and Vegans
- Frequent Blood Donors
- Athletes
- Individuals with IBS, Crohns Disease, or Celiac Disease
- Individual’s with Gastric Bypass Surgery
- Individual’s with Chronic Kidney Disease
- Individual’s with Parasitc Infections (more common in developing countries)
Should I take an Iron Supplement?
Before starting an iron supplement it is best to ask your doctor to test your iron levels. The iron labs I like to see as a dietitian include: serum iron, total iron-binding capacity, transferrin saturation, ferritin, hemoglobin and hematocrit.
If you do have iron deficiency anemia (especially if it is severe), taking an iron supplement in addition to eating foods rich in iron can be helpful. If you do not have iron deficiency anemia, taking an iron supplement can be dangerous and should be avoided. Talk to your doctor and dietitian to come up with a plan that is best for you.
If you struggle with iron deficiency I’m happy to help you out! You can book a telehealth appointment with me at this link.
Final Thoughts
Iron is vital for energy, focus, and overall health. Whether you’re a meat lover or plant-based eater, there are plenty of delicious ways to get enough. With a few smart food choices and a little awareness, you can keep your iron levels in check and your body running at full power.
