One of the easiest ways to help fight off an iron deficiency is through eating iron-rich food. We all know that iron is one of the most important minerals we need to function properly. As Katie Sanger, MS, MA, a registered dietitian at WellTheory explains it, iron is needed to deliver oxygen, give us energy, boost our immune system, and produce hormones. Sanger adds that iron is important for our cognitive function as it makes sure that we maintain our focus, memory, and concentration. And when we don’t get enough iron, Samantha Dieras, DCN, RD, director of ambulatory nutrition services at Mount Sinai Hospital, says that it can result in fatigue, weakness, shortness of breath, pale or yellow skin, heart palpitations, headaches, brittle nails, and hair loss.
Luckily for us, iron-rich food is pretty easy to find and incorporate into our diets. There are just a few things to keep note of.
What types of iron are in food?
There are two types of iron you can find in food: heme iron and nonheme iron. Dieras says that heme iron is more biologically available and easier for your body to absorb. This type of iron, she says, can be found in meats such as red meat, organ meat, poultry, and eggs. You can also find heme iron in seafood. Nonheme iron can be found in nuts, seeds, beans, vegetables, and fortified foods such as cereals and breads. One type of iron isn’t necessarily better than the other. You just have to be mindful that your body may not absorb the nonheme iron as easily, which means you might need to increase your intake of iron-rich food to get the sufficient amount your body needs.
How much iron one needs is dependent on several different factors, such as your age, sex, and overall health. Sanger says that in general, adults from the ages of 19 to 50 need anywhere from 8 to 18 milligrams (mg) of iron a day. Pregnant individuals need 27 mg and older adults 51 years or older need about 8 mg of iron. Some of the best foods to make sure you keep your iron levels high include:
Red Meat
Red meat is a great source of iron. According to the Dietary Guidelines for Americans created by the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS), 3 ounces (oz) of beef contains about 2.5 mg of iron.
Poultry
If you’re trying to limit your red meat intake, you can always turn to poultry for your meat fix and for iron. Sanger points to chicken breast and roast turkey as some great options. 3 oz. of turkey contains 2 mg of iron, while chicken contains almost 1 mg per every 3 oz. cooked.
Organ Meats
You can also turn to liver, tongue, oxtail, and other organ meats for iron. According to the Dietary Guidelines for Americans, organ meats contain about 1.8 to 1.9 mg of iron for every 3 oz. cooked.
Eggs
Need more reason to believe that breakfast is the most important meal of the day? Eating eggs regularly will help get you your needed iron. According to the National Institutes of Health (NIH), one chicken egg contains 0.9 mg of non-heme iron, with most of the iron being found in the yolk. The Dietary Guidelines for Americans adds that one turkey egg contains 3.2 mg of iron and one duck egg contains about 2.7 mg.
Dark Chocolate
Dark chocolate continues to prove that it’s the superior indulgent for those of us who happen to have a serious sweet tooth. On top of its other health benefits, such as its anti-inflammatory properties and ability to lower cholesterol, it is an iron-rich food. Sanger says that 1 oz. of dark chocolate can contain 3.4 mg of iron.
Legumes
If you’re looking for non-meat options to get your needed amount of iron, turn to legumes. These plants, which include chickpeas and lentils, are rich in the nutrient. Half a cup of cooked chickpeas contain about 2.4 mg and half a cup of lentils contain about 3.3 mg. Other lentils such as green peas can contain about 2.5 mg for every one cup cooked.
Spinach
Spinach is an easy vegetable to incorporate into your meals and it is one of the most iron-rich foods out there. The Dietary Guidelines for Americans says that one cup of cooked spinach will give you 6.4 mg of iron.
Black Beans
Black beans are one of the most iron-rich legumes you can eat. Sanger says that one cup of cooked black beans contains 3.6 mg of iron. Other beans are also super rich in the nutrient. One cup of cooked lima beans contains 4.9 mg of iron and half a cup of cooked soybeans 4.4 mg of iron.
Nuts
Whether you like to snack or add it to your bigger meals, nuts are extremely beneficial to your diet. The Dietary Guidelines for Americans says that an ounce of cashews, for example, contain 1.9 mg.
Oysters and Other Seafood
Those happy-hour oysters aren’t just beneficial for our wallets. According to the Dietary Guidelines for Americans, having just three oysters can get you 6.9 mg of iron. You can also turn to other seafood if oysters aren’t something you crave. Clams, crabs, and sardines all contain 2.5 mg of iron for every 3 oz. servings. Shrimp has 1.8 mg of iron for every 3 oz.
Potatoes
Potatoes are rich in vitamins and nutrients, especially iron. Sanger says that a medium-sized potato contains 1.9 mg of iron. If you love sweet potatoes, the Dietary Guidelines for Americans says that one cup of cooked sweet potatoes can also give you 1.9 mg of iron.
Brown Rice
Grains are one of the best food options if you’re looking to add more iron into your diet. Take rice, which can contain 2 mg of iron for every tablespoon. Sanger recommends opting for brown rice, which has 0.8 mg of iron for every one cup cooked.
Oatmeal
Easy to make and hearty to keep you full all morning (or whenever you feel like it), Sanger says that oatmeal can help up your daily iron intake. According to the Dietary Guidelines for Americans, one cup of oats contains 9 mg of iron.
Cereal
Dieras recommends looking to fortified foods such as cereal for iron-rich options that are easy to incorporate into meals. The Dietary Guidelines for Americans lists that half a cup of ready to eat whole wheat cereal contains 16.2 mg of iron and one cup of hot whole wheat cereal contains 12.8 mg of iron.
When should you use iron supplements?
Sanger says that iron supplements are often prescribed to those diagnosed with iron deficiency, consume little to no animal products, struggle with heavy menstrual cycles, had surgery, or been injured. “Iron supplements can be extremely helpful when addressing iron deficiency or iron-deficiency anemia,” she says. “But their use should always be guided by proper testing and professional advice.”
Dieras agrees and says it’s not recommended to take iron supplements unless it is under your doctor’s supervision. Too much iron in your system is just as bad as not having enough. “High doses of iron can be fatal, cause organ failure, coma, and convulsions,” she says. “Large amounts of iron can cause inflammation of the stomach lining and ulcers, and decrease zinc absorption.”
As with anything related to your diet and overall health, be sure to ask your doctor if you’re concerned about your iron intake. But at the very least you can start focusing on adding these foods to your diet. Most—if not all—of these foods are packed with other nutrients and vitamins, so adding these foods to your diet won’t hurt either way.
