Whether you prefer to pump iron in the gym or pump your legs on a treadmill, it’s vital that your body gets enough iron.

From transporting oxygen to muscles and helping build connective tissue to supporting basic cell function, iron is essential for a healthy body.

Fortunately, getting enough of this key mineral is easy when you know which foods are high in iron.

What Is Iron?

Iron is a naturally occurring mineral and an essential nutrient. This means our bodies need it to function normally but can’t produce it themselves.

Therefore it must be consumed in the diet. Luckily, lots of foods contain iron — including both meat and plant sources — as well as a variety of foods that have been fortified with iron.

Heme vs. non-heme iron

There are two main forms of dietary iron: heme and non-heme. Heme iron is found in red meat, poultry, and seafood, while non-heme iron is mainly found in plant foods.

One other key difference: Heme iron offers higher bioavailability, making it easier for the body to absorb, explains Andrea N. Giancoli, MPH, RD.

To help your body better absorb non-heme iron, pair it with animal products or plant-based foods high in vitamin C, says Giancoli.

Both work to help make non-heme iron better available for absorption.

Fortunately, your body doesn’t differentiate between how it uses heme and non-heme iron. So whether you’re a vegan or carnivore, it’s possible to get all the iron your body needs.

What Does Iron Do for the Body?

“Iron plays a necessary role in many functions within the body,” says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in the New York City area. “These include helping to create the hemoglobin that transports oxygen throughout the body, as well as playing a role in the creation of some of the body’s hormones and connective tissue.”

Iron is also necessary for growth and development, normal cellular function, and the formation of myoglobin, a protein that helps provide oxygen to muscles.

How Much Iron Do I Need?

The amount of iron you need depends on a number of factors including your age, sex, and diet.

For adult men, the recommended dietary allowance (RDA) is 8 mg per day.

Adult, premenopausal women, however, require considerably more iron — 18 mg per day — due to what’s lost to menstruation.

The RDA for vegetarians and vegans is nearly twice as high, since non-heme iron from plants offers less bioavailability.

The U.S. Food and Drug Administration (FDA) has set its own daily values (DV) for labeling of foods based on their highest RDA values.

So the DV for iron is 18 mg for Americans over 4 years of age.

Can you get too much iron?

“It is possible to get too much iron, but not typically from food,” explains Giancoli. “The gut helps to regulate iron absorption, so unless you have some kind of malabsorption in the gut, it’s very difficult to get too much iron from food.”

Iron supplements are often the culprit in rare cases of iron overload, and can cause gastric upset, constipation, nausea, abdominal pain, vomiting, and faintness.

How do I know if I have an iron deficiency?

Although iron deficiency is the most prevalent nutritional deficiency in the U.S., it’s still relatively rare.

Some groups including teen girls and women with heavy menstrual flows, pregnant women, regular blood donors, and those with cancer, heart failure, or gastrointestinal disorders face a higher risk of iron deficiency.

Research has also found that some ethnic groups such as Black and Mexican-American females face a higher risk.

“Having inadequate iron may go unnoticed unless you get blood work done,” says Giancoli.

A true iron deficiency, on the other hand, can often lead to iron-deficiency anemia and more severe symptoms, explains Gorin. “Symptoms of anemia include fatigue, pale skin, irritability, low appetite, and feelings of lightheadedness.”

Severe anemia can also lead to gastrointestinal issues, impaired cognitive function and immune function, and trouble regulating one’s own body temperature.

Ask your doctor for a blood test if you’re concerned you may have an iron deficiency.

16 Good Sources of Iron

So which iron food sources should you be consuming to keep your body functioning optimally?

According to the FDA, a food can be considered “high” in or “an excellent source” of iron if it contains 20 percent or more of the DV (3.6 mg) and a “good source” of iron if it contains 10 to 19 percent of the DV (1.8 to 3.5 mg).

Whether you’re a meat eater, a veggie lover, or both, there’s a wide variety of iron-rich foods that can help you meet your body’s daily needs.

1. Liver

Iron: varies | Serving: 3 oz., cooked

Liver may not be part of your normal weeknight dinner rotation, but you’ll get a whopping 10 mg of iron from chicken liver and 6 mg from braised beef liver.

2. Tofu

Iron: 7 mg | Serving: ½ cup, raw

This same serving of tofu also delivers 10 g of protein and 40 percent of the DV for calcium.

3. Fortified breakfast cereals

Iron: varies | Serving: varies based on density

Many breakfast cereals are fortified with 100 percent (or more) of the DV for iron. Be sure to check the label to ensure it’s low in sugar too.

4. Dark chocolate

Iron: 3.4 mg | Serving: 1 oz.

Twist our arm — an ounce of dark chocolate (70–85 percent cacao solids) is a delicious way to get 19 percent of your RDA if you’re a woman and 43 percent if you’re a man.

5. Beef

Iron: varies | Serving: 3 oz., cooked

Red meat’s a good source of iron, but the amount depends on the cut. A serving of chuck provides 3 mg of iron, while the same amount of ground beef contains 2.5 mg.

6. Oysters

Iron: 8 mg | Serving: 3 oz., cooked

Three ounces of Eastern oysters (also known as the Atlantic oyster, Virginia oyster, or American oyster) are an excellent source of iron and are off the charts in zinc content.

7. White beans

Iron: 4 mg | Serving: ½ cup, canned

A half cup of canned white beans such as cannellini or great northern beans is an excellent source of iron that also contains 10 g of protein and 6 g of fiber.

8. Morel mushrooms

Iron: 4 mg | Serving: ½ cup, raw

Look for morel mushrooms, noted for their honeycomb appearance, fresh at farmers markets in mid to late spring, or dried at your local grocery store.

9. Pumpkin seeds

Iron: 3 mg | Serving: 1 oz., dried

Not only high in iron, pumpkin seeds also boast healthy magnesium, zinc, and copper values, and contain more protein than they do carbohydrates.

10. Lentils

Iron: 3 mg | Serving: ½ cup, cooked

For added convenience, look for pre-cooked lentils in the refrigerated section of your grocery store to add to salads, sides, or soups.

11. Spinach

Iron: 3 mg | Serving: ½ cup, cooked

Popeye was on to something! Mix spinach into scrambled eggs or serve with roast chicken to help your body more efficiently use this source of non-heme iron.

12. Kidney beans

Iron: 3 mg | Serving: ½ cup, cooked

Add kidney beans to your next batch of chili, soup, or curry and you’ll not only get a good source of iron, but also 8 g of protein and 7 g of fiber.

13. Sardines

Iron: 3 mg | Serving: 3.75 oz., canned

Drain the oil and add sardines to pizzas, pasta dishes, or a homemade Caesar dressing.

14. Chickpeas

Iron: 2 mg | Serving: ½ cup, cooked

Whether you call them chickpeas or garbanzo beans, pop them in the oven with spices for a crunchy snack or make your own DIY hummus.

15. Potatoes

Iron: 2 mg | Serving: 1 large potato, baked

You’ll have to eat the whole potato (flesh and skin!) to derive its full complement of iron.

16. Enriched egg noodles

Iron: 2 mg | Serving: 1 cup, cooked

Ordinarily whole-grain pasta is preferable, but the added iron (as well as thiamin, niacin, riboflavin, and folic acid) makes egg noodles a good source of the mineral.

17. Cashews

Iron: 2 mg | Serving: 1 oz.

Roasted or raw, cashews are not only a good source of iron but also heart-healthy fats.

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Lack of iron can cause many problems to our body. Therefore, those of us who do not get the recommended amount of iron daily, might have symptoms that they need to understand and deal with immediately. Otherwise, iron deficiency can lead to even more serious health problems. Of course, your doctor or dietitian can recommend iron supplements in case there is an iron deficiency, beside nutritional changes. Sometimes our specific needs for iron are increased (eg. for women who are pregnant or breastfeeding).

Below you can find some of the most common symptoms of iron deficiency:

A general feeling of tiredness: When we have a lack of iron, we often feel lethargic. Even if we are not tired during the day, you may feel overwhelmed.

Inability to concentrate: Neurotransmitters function differently when there is iron deficiency to the body. This difference in function often results in lack of mental concentration.

Lack of emotion: The interpretation of feelings becomes more difficult when the required amount of iron is not found in our body. As a result, we remain apathetic to situations where strong emotions can arise.

Breathing problems: In many cases there comes a lack of proper breathing. Sometimes iron deficiency may lead to trying to take a breath but feel that we are drowning.

Skin tone: This symptom may be the most common among people with iron deficiency. Since blood does not flow as it should be in our bodies, skin dullness and whiteness might be unavoidable.

Exercise fatigue: Exercise certainly causes fatigue. However, if you notice that you are tired from the first five minutes of exercise, you need to ask yourself what might be wrong. Iron deficiency is a major health issue and should be solved, especially if the same exercise was easier for you in the past.

Muscle Pain: Even when you exercise, you feel unusual muscle ache. This is another symptom that suggests that something might be wrong with your iron absorption.

Fragile nails: Nails that break easily and crumble, as well as nails with white lines (crescent-shaped most of the time), show that our body lacks dietary iron.

Sensitive Immune System: If you notice that you are constantly getting sick and exhausted from even the simplest of things, there is a reason to search on it further. Proper blood tests will show if you need iron supplementation.

Hematuria: This symptom is not often found, but it clearly indicates that there is a lack of iron in the body. So, if you notice an unusual color (pink or even red) in your urine, seek your doctor’s advice. However, eating foods such as beetroot can have the same effect!

You now know how important iron is to our body. With the required daily iron intake, we can help our body be full of energy and able to cope with everyday life. Iron is essential for strong nails, beautiful and shiny skin, strength to exercise and mental concentration! So as soon as you notice any of these symptoms, don’t wait any longer. Proceed to all the necessary blood tests and bring iron-rich foods to your table every day!

Best of Health,

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Many diseases are due to heredity and so, no matter how we try, we cannot escape the identity of our genes. However, proper nutrition and good health can benefit us and make us face any difficulty.

If you are looking for ways to equip yourself against diseases and the unluckiness of inheritance, focus on increased iron and fiber intake. Iron and fiber can shield us and help us significantly improve our health. It is worth the effort and you will find that it is quite easy to get more iron daily. Let’s see how:

First, we can replace white carbohydrates with whole grains. Although in the beginning this may not serve our usual taste, we will slowly begin to appreciate the natural, full flavor of whole meal products. Choose whole wheat bread instead of white, whole grain and brown rice or spaghetti on the table. Even better, experiment with flaxseed, chia seeds and quinoa, oats and bran. Surprisingly, many of these flavors are delicious!

Then we can adopt the habit of eating an apple a day. The well-known proverb is not very far from the actual truth, since apple contains a great amount of fiber and helps in the proper functioning of our body. Many other fruits, such as pears and figs, contain an equal amount of iron and fiber. Therefore, it is worth trying fruit salads and discovering the most delicious fruits that satisfy your taste buds.

Legumes are an excellent solution for our daily dishes. High in protein and iron, they do not cost much and benefit our body in a variety of ways. If you’re only used to lentils or beans, experiment: try chickpeas and fava beans, make them into a hearty salad instead of soup, and generally try many combinations of legumes mixed with vegetables and grains. You will be amazed by their taste and ability to fill us quickly!

As a snack, we can choose whole meal crackers, seeds or nuts. Another weapon in our hands is popcorn, which supplies us with the a small amount of iron and fiber. At the same time, there are also so many seeds in the market – and these are great as snacks, full of fiber and iron (among other minerals)!

Finally, if we see that we might need more iron in our diet, we can take a natural dietary supplement. Ideally, we should be advised by our physician or dietitian who owns the right knowledge and information about our medical history and specific needs. However, supplement intake is not objectionable. Sometimes it is the best solution to our problem.

Furthermore, if you want to increase the amount of iron and fiber within the day, you now know how to do it! With a few simple secrets and just the right mood, you can easily change your established eating habits over time, and you will definitely be pleased with the result. Enjoy a new, upgraded diet and give your body the weapon it needs in order to cope with every nutritional problem in the best way!

Best of Health,

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