{"id":2287,"date":"2025-02-17T04:31:42","date_gmt":"2025-02-17T04:31:42","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/looking-to-boost-your-iron-levels-discover-these-17-food-sources.html"},"modified":"2025-02-17T04:31:42","modified_gmt":"2025-02-17T04:31:42","slug":"looking-to-boost-your-iron-levels-discover-these-17-food-sources","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/looking-to-boost-your-iron-levels-discover-these-17-food-sources.html","title":{"rendered":"Looking to Boost Your Iron Levels? Discover These 17 Food Sources"},"content":{"rendered":"

Whether you prefer to\u00a0pump iron\u00a0in the gym or\u00a0pump your legs\u00a0on a treadmill, it\u2019s vital that your body gets enough iron.<\/p>\n

From transporting oxygen to muscles and helping build connective tissue to supporting basic cell function, iron is essential for a healthy body.<\/p>\n

Fortunately, getting enough of this key mineral is easy when you know which foods are high in iron.<\/p>\n

What Is Iron?<\/h2>\n

Iron is a naturally occurring mineral and an essential nutrient. This means our bodies need it to function normally but can\u2019t produce it themselves.<\/p>\n

Therefore it must be consumed in the diet. Luckily, lots of foods contain iron \u2014 including both meat and plant sources \u2014 as well as a variety of foods that have been fortified with iron.<\/p>\n

Heme vs. non-heme iron<\/h3>\n

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.<\/p>\n

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

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

Both work to help make non-heme iron better available for absorption.<\/p>\n

Fortunately, your body doesn\u2019t differentiate between how it uses heme and non-heme iron. So whether you\u2019re a vegan\u00a0or\u00a0carnivore, it\u2019s possible to get all the iron your body needs.<\/p>\n

What Does Iron Do for the Body?<\/h2>\n<\/p>\n

\u201cIron plays a necessary role in\u00a0many functions within the body,\u201d says Amy Gorin, M.S., R.D.N., owner of\u00a0Amy Gorin Nutrition in the New York City area. \u201cThese 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\u2019s hormones and connective tissue.\u201d<\/p>\n

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

How Much Iron Do I Need?<\/h2>\n

The\u00a0amount of iron you need\u00a0depends on a number of factors including your age, sex, and diet.<\/p>\n

For adult men, the recommended dietary allowance (RDA) is 8 mg per day.<\/p>\n

Adult, premenopausal women, however, require considerably more iron \u2014 18 mg per day \u2014 due to what\u2019s lost to menstruation.<\/p>\n

The RDA for\u00a0vegetarians\u00a0and vegans is nearly twice as high, since non-heme iron from plants offers less bioavailability.<\/p>\n

The U.S. Food and Drug Administration (FDA) has set its own daily values (DV) for labeling of foods\u00a0based on their highest RDA values.<\/p>\n

So the DV for iron is 18 mg for Americans over 4 years of age.<\/p>\n

Can you get too much iron?<\/h3>\n

\u201cIt is possible to get too much iron, but not typically from food,\u201d explains Giancoli. \u201cThe gut helps to regulate iron absorption, so unless you have some kind of malabsorption in the gut, it\u2019s very difficult to get too much iron from food.\u201d<\/p>\n

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

How do I know if I have an iron deficiency?<\/h3>\n

Although iron deficiency is the\u00a0most prevalent nutritional deficiency in the U.S., it\u2019s still relatively rare.<\/p>\n

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.<\/p>\n

Research has also found that some ethnic groups such as Black and Mexican-American females face a higher risk.<\/p>\n

\u201cHaving inadequate iron may go unnoticed unless you get blood work done,\u201d says Giancoli.<\/p>\n

A true iron deficiency, on the other hand, can often lead to\u00a0iron-deficiency anemia\u00a0and more severe symptoms, explains Gorin. \u201cSymptoms of anemia\u00a0include fatigue, pale skin, irritability, low appetite, and feelings of lightheadedness.\u201d<\/p>\n

Severe anemia can also lead to gastrointestinal issues, impaired cognitive function and immune function, and trouble regulating one\u2019s own body temperature.<\/p>\n

Ask your doctor for a blood test if you\u2019re concerned you may have an iron deficiency.<\/p>\n

16 Good Sources of Iron<\/h2>\n

So which iron food sources should you be consuming to keep your body functioning optimally?<\/p>\n

According to the\u00a0FDA, a food can be considered \u201chigh\u201d in or \u201can excellent source\u201d of iron if it contains 20 percent or more of the DV (3.6 mg) and a \u201cgood source\u201d of iron if it contains 10 to 19 percent of the DV (1.8 to 3.5 mg).<\/p>\n

Whether you\u2019re a meat eater, a veggie lover, or both, there\u2019s a wide variety of iron-rich foods that can help you meet your body\u2019s daily needs.<\/p>\n

1. Liver<\/h3>\n

\"liver<\/p>\n

Iron:<\/strong>\u00a0varies |\u00a0Serving:<\/strong>\u00a03 oz., cooked<\/p>\n

Liver may not be part of your normal weeknight dinner rotation, but you\u2019ll get a whopping\u00a010 mg\u00a0of iron from chicken liver and\u00a06 mg\u00a0from braised beef liver.<\/p>\n

2. Tofu<\/h3>\n

\"tofu<\/p>\n

Iron:<\/strong>\u00a07 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, raw<\/p>\n

This same serving of tofu also delivers 10 g of protein and 40 percent of the DV\u00a0for calcium.<\/p>\n

3. Fortified breakfast cereals<\/h3>\n

\"bran<\/p>\n

Iron:<\/strong>\u00a0varies |\u00a0Serving:<\/strong>\u00a0varies based on density<\/p>\n

Many breakfast cereals are fortified with 100 percent (or\u00a0more) of the DV for iron. Be sure to check the label to ensure it\u2019s low in sugar too.<\/p>\n

4. Dark chocolate<\/h3>\n

\"dark<\/p>\n

Iron:<\/strong>\u00a03.4 mg\u00a0|\u00a0Serving:<\/strong>\u00a01 oz.<\/p>\n

Twist our arm \u2014 an ounce of dark chocolate (70\u201385 percent cacao solids) is a delicious way to get 19 percent of your RDA if you\u2019re a woman and 43 percent if you\u2019re a man.<\/p>\n

5. Beef<\/h3>\n

\"slices<\/p>\n

Iron:<\/strong>\u00a0varies |\u00a0Serving:<\/strong>\u00a03 oz., cooked<\/p>\n

Red meat\u2019s a good source of iron, but the amount depends on the cut. A serving of chuck provides\u00a03 mg\u00a0of iron, while the same amount of ground beef contains\u00a02.5 mg.<\/p>\n

6. Oysters<\/h3>\n

\"plate<\/p>\n

Iron:<\/strong>\u00a08 mg\u00a0|\u00a0Serving:<\/strong>\u00a03 oz., cooked<\/p>\n

Three ounces of Eastern oysters (also known as the Atlantic oyster, Virginia oyster, or American oyster) are an excellent source of iron and are\u00a0off the charts\u00a0in zinc content.<\/p>\n

7. White beans<\/h3>\n

\"white<\/p>\n

Iron:<\/strong>\u00a04 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, canned<\/p>\n

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.<\/p>\n

8. Morel mushrooms<\/h3>\n

\"morel<\/p>\n

Iron:<\/strong>\u00a04 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, raw<\/p>\n

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.<\/p>\n

9. Pumpkin seeds<\/h3>\n

\"pumpkin<\/p>\n

Iron:<\/strong>\u00a03 mg\u00a0|\u00a0Serving:<\/strong>\u00a01 oz., dried<\/p>\n

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

10. Lentils<\/h3>\n

\"lentils<\/p>\n

Iron:<\/strong>\u00a03 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, cooked<\/p>\n

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

11. Spinach<\/h3>\n

\"bowl<\/p>\n

Iron:<\/strong>\u00a03 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, cooked<\/p>\n

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.<\/p>\n

12. Kidney beans<\/h3>\n

\"kidney<\/p>\n

Iron:<\/strong>\u00a03 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, cooked<\/p>\n

Add kidney beans to your next batch of chili, soup, or curry and you\u2019ll not only get a good source of iron, but also 8 g of protein and 7 g of fiber.<\/p>\n

13. Sardines<\/h3>\n

\"sardines<\/p>\n

Iron:<\/strong>\u00a03 mg\u00a0|\u00a0Serving:<\/strong>\u00a03.75 oz., canned<\/p>\n

Drain the oil and add sardines to pizzas, pasta dishes, or a homemade Caesar dressing.<\/p>\n

14. Chickpeas<\/h3>\n

\"chickpeas<\/p>\n

Iron:<\/strong>\u00a02 mg\u00a0|\u00a0Serving:<\/strong>\u00a0\u00bd cup, cooked<\/p>\n

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.<\/p>\n

15. Potatoes<\/h3>\n

\"sweet<\/p>\n

Iron:<\/strong>\u00a02 mg\u00a0|\u00a0Serving:<\/strong>\u00a01 large potato, baked<\/p>\n

You\u2019ll have to eat the whole potato (flesh and skin!) to derive its full complement of iron.<\/p>\n

16. Enriched egg noodles<\/h3>\n

\"egg<\/p>\n

Iron:<\/strong>\u00a02 mg\u00a0|\u00a0Serving:<\/strong>\u00a01 cup, cooked<\/p>\n

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.<\/p>\n

17. Cashews<\/h3>\n

\"cashews<\/p>\n

Iron:<\/strong>\u00a02 mg\u00a0|\u00a0Serving:<\/strong>\u00a01 oz.<\/p>\n

Roasted or raw, cashews are not only a good source of iron but also heart-healthy fats.<\/p>\n","protected":false},"excerpt":{"rendered":"

Whether you prefer to\u00a0pump iron\u00a0in the gym or\u00a0pump your legs\u00a0on a treadmill, it\u2019s 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 […]<\/p>\n","protected":false},"author":1,"featured_media":2486,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2287","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=2287"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/2287\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/2486"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=2287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=2287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=2287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}