Nutrient-Packed Choices That Work
If you don’t get enough iron, you may feel tired, weak and dizzy. Eating food that is high in iron can help you get the iron your body needs.
Foods That Are High in Iron
1. Red Meat
Red meat, like beef and lamb, is one of the best sources of iron. It contains heme iron, which your body absorbs more easily than iron from plants. Eating lean cuts of red meat is a great way to boost your iron levels. Try adding these to your meals a few times a week to keep your iron levels up.
2. Chicken and Turkey
Poultry, like chicken and turkey, also contains heme iron, though not as much as red meat. Dark meat has more iron than white meat, so go for chicken thighs or turkey legs to get more iron in your diet.
3. Seafood
Fish and shellfish are good sources of iron too. Oysters, clams and mussels are particularly high in iron. Fish like tuna, sardines and salmon can also help. Eating seafood a few times a week can give your body the iron it needs and provide other healthy nutrients like omega-3 fatty acids.
4. Spinach
Spinach is a great plant-based source of iron. It contains non-heme iron, which isn’t absorbed as easily as iron from meat, but it’s still a healthy option. Cooking spinach helps release more iron, so consider adding sautéed spinach to your meals. It’s also packed with vitamins and minerals that are good for your body.
5. Beans and Lentils
Beans, lentils and other legumes are full of iron, making them a perfect option for vegetarians or those who want to eat less meat. Black beans, chickpeas, kidney beans and lentils all have a good amount of iron. Add them to soups, salads or stews for an easy way to increase your iron intake.
6. Tofu
Tofu is another plant-based food that is rich in iron. It’s a versatile ingredient that can be used in stir-fries, soups or as a meat substitute in many dishes. Tofu is especially good for vegetarians and vegans who need to get their iron from plant sources.
7. Fortified Cereals
Many breakfast cereals are fortified with iron, meaning that extra iron is added to them. This is a quick and easy way to get more iron in your diet, especially if you eat them with a glass of orange juice, as vitamin C helps your body absorb iron better. Always check the label to make sure the cereal is fortified with iron.
8. Nuts and Seeds
Nuts and seeds, like pumpkin seeds, sunflower seeds and almonds, are good sources of iron. They make a great snack or can be added to meals like salads or yogurt for an extra iron boost. Just a handful of these every day can help you maintain healthy iron levels.
9. Dried Fruits
Dried fruits, such as raisins, apricots and prunes, are rich in iron. They’re a sweet and easy way to get more iron in your diet. You can eat them as a snack or mix them into oatmeal or salads for added flavor and nutrients.
10. Eggs
Eggs are another good source of iron, especially the yolk. You can enjoy eggs in many different ways, like scrambled, boiled or in an omelet. They’re also packed with protein, which is great for your overall health.
Treatments for Iron Deficiency
If you don’t get enough iron, you can develop a condition called iron-deficiency anemia. This can make you feel very tired and weak. If your iron levels are low, here are some treatments your doctor might recommend:
- Iron supplements. These are pills or liquids that you can take to help increase the amount of iron in your body. Your doctor can recommend the right type and dose for you.
- Diet changes. Eating more iron-rich foods is a natural way to increase your iron levels. Be sure to include both heme iron (from meat) and non-heme iron (from plants) in your meals.
- Vitamin C. Taking vitamin C with iron-rich foods or supplements can help your body absorb iron more effectively. Try drinking orange juice or eating citrus fruits when you take iron.
- Iron infusions. In severe cases, your doctor may recommend iron infusions, where iron is delivered directly into your bloodstream. This is usually done in a hospital or clinic.
By eating iron-rich foods and following your doctor’s advice, you can keep your iron levels healthy and prevent iron deficiency.