5 Healthy Foods High in Iron, According to RDs

Iron is an essential mineral—it increases our energy levels, sharpens our concentration, and helps circulate oxygen throughout our bodies. And our bodies are quick to notice when we’re not eating enough foods high in iron, according to registered dietitian Carolina Schneider. “Iron is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to every cell in the body,” she explains. “Without enough iron, people may experience fatigue, weakness, and difficulty concentrating.” The verdict’s out: By tweaking our nutritional intake to prioritize iron-rich foods, we can better achieve a strong and healthy body. We’ve got the best foods that are high in iron to help you get started.

Types of Iron

There are two types of iron that can be found in food: Heme and non-heme. Heme iron is found in animal products—such as meat, fish, and poultry—whereas non-heme iron is found in plant-based foods like fruits, vegetables, and nuts. Heme iron is typically easier to digest, but according to Schneider, non-heme iron can be properly absorbed through one simple nutrient: vitamin C. “Squeeze lemon juice on your spinach salad, add colorful bell peppers to your bean chili, or include strawberries in your green smoothie to boost iron absorption,” she says.

5 Healthy Foods High in Iron