10 Iron-Rich Foods That Help Fight Fatigue and Anemia

10 Iron-Rich Foods That Help Fight Fatigue and Anemia

Iron is a vital nutrient that is an important component of hemoglobin, the protein in red blood cells that carries oxygen throughout your body. When you don't get enough iron, you can develop iron-deficiency anemia - a condition with symptoms of fatigue, weakness, pale skin, shortness of breath and dizziness.

Eating iron-rich foods may help increase your iron levels naturally, which may assist you in overcoming anemia. If you're looking for ways to feel less tired - or simply want to be healthier, this article lists the 10 best iron-rich foods to help you fight fatigue and live a healthier life.

1. Spinach

Iron Content: Approximately 2.7 mg per 100g (cooked)

Spinach is an excellent source of iron (non-heme), as well as other essential nutrients, and can be eaten in many forms (salads, smoothies, cooked greens). Spinach is also high in vitamin C, which can enhance iron absorption.

Pro Tip: Cooking spinach reduces its oxalate levels which can inhibit iron absorption.

2. Red Meat (Beef and Lamb)

Iron Content: Approximately 2.6 mg per 100g (cooked beef)

Red meat contains heme iron which is absorbed more readily than plant-based (non-heme) iron, but it also provides vitamin B12 and zinc that are essential for red blood cell development.

Pro Tip: Add vitamin C-rich vegetables such as bell peppers and tomatoes to your feast.

3. Liver (Chicken and Beef Liver)

Iron Content: Approximately 6.2 mg per 100g (chicken liver)

Organ meats, specifically liver, offer many dietary nutrients including iron. Liver is high in vitamin A, vitamin B12, copper, folate and can be especially beneficial to people with significant iron-deficiency anemia.

Caution: Eat in moderation. Liver contains a high concentration of vitamin A, which is toxic in excess.

4. Lentils

Iron Content: Approximately 3.3 mg per 100g (cooked)

Lentils are a rich source of iron for non-meat eaters and contribute protein, fiber, folate, and a wide variety of other important nutrients that can contribute to health and wellness.

Hint: Soaking lentils overnight decreases antinutrients and increases iron absorption.

5. Pumpkin Seeds 

Iron Content: Approximately 8.8 mg per 100g

Pumpkin seeds are small but contain a significant amount of iron and make a great snack on their own or on top of salads. Pumpkin seeds also contain magnesium, zinc, and antioxidants that can help decrease inflammation and raise energy.

Snack Idea: Roasting pumpkin seeds with a sprinkle of sea salt and olive oil make a nice and healthy crunchy snack. 

6. Tofu

Iron Content: Approximately 5.4 mg per 100g

Tofu is made from soybeans and is a great plant-based source of iron and is also a source of protein and calcium. Tofu is widely available and very popular among non-meat eaters.

Cooking Tip: Pair tofu with something high in vitamin C, such as broccoli or bell pepper to assist iron absorption.

7. Chickpeas (Garbanzo Beans)

Iron Content: Approximately 2.9mg per 100g (cooked).

Chickpeas are a fantastic source of iron, but they also contain fiber and plant-based protein to round out their nutritional profile. Use them in soups, stews, salads, or as a stand-alone ingredient. They are an excellent option for increasing your iron intake while still keeping your blood sugar levels stable.

Recipe Starters: Hummus or chickpea curry makes a great, tasty option high in iron.

8. Dark Chocolate (70% and above)

Iron Content: Approximately 11.9mg per 100g.

Surprisingly, dark chocolate is a fantastic way to increase your iron intake, but also magnesium, copper and antioxidants that are beneficial for health.

Tip: Select dark chocolate with little sugar and as high of cocoa content as possible.

9. Quinoa

Iron Content: Approximately 2.8mg per 100g (cooked).

Quinoa is gluten free and a higher source of iron, plus it contains all 9 essential amino acids. It works perfectly instead of rice or pasta and is a great option for a variety of dishes.

Bonus: it is also high in fiber and protein, which makes a healthy staple for weight loss and energy.

10. Shellfish (Especially Clams, Oysters, and Mussels) 

Iron Content: Up to 28 mg per 100g (clams) 

Shellfish (especially clams and oysters) are the richest sources of heme iron. They are also a great source for vitamin B12 and omega-3 fatty acids, both of which are important for brain and heart health. 

Caution: Make sure shellfish is cooked properly to avoid foodborne illness. 

How to Naturally Improve Iron Absorption 

Your body might not absorb iron very well, even if you eat lots of iron-rich foods. Try the following things to help you improve the absorption of iron:

• Eat vitamin C-rich foods (e.g. oranges, bell peppers, and strawberries) with iron-rich meals. 
• Avoid drinking tea or coffee during your meal — the tannins in both inhibit iron absorption. 
• Cook in cast iron pans — they can contribute small amounts of iron tips to your food. 
• Avoid calcium supplements or dairy products around your iron-rich meals as calcium competes with iron for absorption.

Final Thoughts

Iron deficiency is one of the most widespread nutritional disorders on the globe today, especially for women, children, and vegetarians. If you include these top 10 foods high in iron in your everyday meals, you can improve your iron stores naturally, defeat fatigue, and feel more awake.

If you think you might be anemic, be sure to consult a doctor and/or nutritionist before making any significant dietary changes or taking iron supplements.

Frequently Asked Questions (FAQs) 

1. What are some symptoms of anemia and/or low iron? 

Some common symptoms include tiredness, weakness, pale skin, dizziness, shortness of breath, cool hands and feet, and brittle nails. In severe cases you may also experience chest pain or a rapid/fast heartbeat.

2. How much iron do I need daily?The recommended dietary allowance (RDA) for iron is:

• Men (19-50 years): 8mg/day
• Women (19-50 years): 18mg/day
• Pregnant women: 27 mg/day
• Postmenopausal women: 8mg day
• Please speak with your doctor to determine what is best for you.

3. Is heme iron better than non-heme iron?

Heme iron (from animal sources) is easier for our bodies to absorb compared to non-heme iron (from plants). Both types of iron are important and both can be included in a balanced diet.

4. Can vegetarians meet their iron needs from food?

Yes, vegetarians can definitely meet their iron needs from plant-based foods, such as lentils, spinach, tofu, quinoa, chickpeas, and fortified cereals. Combining with food sources rich in vitamin C will help to improve absorption.

5. Does cooking with cast iron pans increase the amount of iron consumed?

Yes. Cooking with cast iron pans can slightly increase the total amount of iron in your food, especially if you're cooking acidic foods like tomato sauce. This is especially beneficial for someone with low iron levels.

6. Should I take iron supplements?

Iron supplements should only be taken under medical supervision. Excess iron can cause constipation, nausea, and even iron toxicity. Always get your iron levels checked before starting supplements.

7. Do tea and coffee inhibit iron absorption?

Yes, they contain tannins and polyphenols that inhibit iron absorption when consumed at meals. It is best to consume tea and coffee between meals.

8. How long does it take to treat iron deficiency through diet?

A few weeks to a few months, depending on the severity of the deficiency (how long it has been going on) and how completely you eat iron-rich foods. If prescribed supplements, this may speed up the process.