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
Lentils
Beans, beans, the magical fruit—the more you eat, the more your iron levels increase! While lentils aren’t technically beans, they both belong to the legume family and are packed with nutrients. For example, lentils offer approximately 36% of the daily value (DV) for iron, making it both an efficient and delicious way to ensure your iron intake is high.
Dark Chocolate
Believe it or not, dark chocolate offers more than your average guilty pleasure. “Dark chocolate (70% [cacao] or higher) is a nutritious snack that provides antioxidants and 19% of the daily needs of iron per ounce,” says Schneider.
Quinoa
Quinoa is one of the most versatile pseudograins that’s not only high in protein, but also in iron. One cup of cooked quinoa contains 15% of the daily recommended amount of iron, meaning the more you incorporate into your favorite dishes, the higher your iron intake.
Pumpkin Seeds
They’re not just seasonal, pumpkin seeds are also a great source of iron! “These seeds are a nutritious snack and easy to add to oatmeal, yogurt, or salads,” says Schneider. “Just one ounce of roasted pumpkin seeds provides 13% of the daily iron needs.”
Leafy Greens
Vegetables will always play a role in healthy iron levels—especially leafy greens. “Varieties like collard greens, Swiss chard, kale, and spinach are good sources of iron, providing anywhere from 6 to 22% [daily value] for iron, depending on the green,” explains Schneider. Uncooked leafy greens, however, can contain oxalates that decrease the likelihood of iron absorption. Schneider recommends solving this by cooking greens and pairing them with vitamin C-rich foods.
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