Iron is a trace mineral, meaning our bodies only need small amounts, but it plays a huge role in our well-being. According to the National Institutes of Health, it is needed to produce hemoglobin, which carries oxygen throughout our bodies. Without enough iron, our cells cannot get the oxygen they need to function properly, which can lead to a range of problems, including feeling tired Always and shortness of breath. Iron deficiency can also lead to brittle or spoon-shaped nails, pale skin, cold hands and feet, frequent headaches, and dizziness. This is not a good time.
And yet, according to Columbia University reports, 17% to 30% of women in the U.S. are iron deficient. It’s so common that people often wonder if it’s difficult to get enough iron from food sources alone. The answer depends on a variety of factors, including dietary habits and individual nutritional needs.
For example, people who don’t eat meat may have a harder time getting enough iron in their diets than others. That’s because the iron in animal sources, such as meat, poultry and fish, is more easily absorbed by the body than the non-heme iron found in plant-based sources, such as beans, lentils, tofu, spinach and fortified cereals, according to research in the journal Nutrients. That doesn’t mean people who don’t eat much or any meat should always take supplements, but they should consume iron-rich foods paired with vitamin C to increase absorption; a strategy that the International Journal of Environmental Research and Public Health has found to be effective.
Additionally, people who menstruate are at a higher risk for iron deficiency than others because of the blood loss they experience each month (assuming their menstrual cycle is regular), according to Current Opinion in Clinical Nutrition & Metabolic Care. Therefore, menstruating adults typically need about 18 mg of iron per day, while nonmenstruating adults need 8 mg.
All that being said, unless otherwise instructed by a healthcare provider, trying to get iron from food sources is generally preferable to supplements. Whole foods not only provide iron, but also a number of other nutrients that work synergistically to support health. Additionally, getting iron from foods reduces the risk of iron overload, which can occur with the misuse of supplements.
If you are looking for foods that are natural sources of iron, here are 10 foods you should add to your diet:
Spinach
People often praise leafy greens as an incredible plant-based source of iron. And it’s true that one cup of cooked spinach contains about 6.4 mg of non-heme iron. But spinach also contains oxalates, which can inhibit iron absorption. So be sure to pair your spinach with vitamin C-rich foods like bell peppers or citrus fruits to boost iron absorption. Cooked spinach also contains a bit more iron than raw spinach (something to watch out for if you’re tempted to throw a handful into your smoothies.)
Steak
A three-ounce serving of beef provides about 2.7 mg of highly absorbable heme iron. Beef also provides other essential nutrients, such as vitamin B12, zinc and high-quality protein, which further support overall health and increase the body’s ability to manage and prevent iron deficiency. Consider including lean cuts of beef (like flank steak) to balance your diet and enjoy them grilled, broiled or in a hearty chili.
lentil
One cup of cooked lentils contains 6.6 mg of non-heme iron. Lentils are also rich in protein, fiber and essential nutrients, making them a versatile and healthy addition to your diet.
bean curd
Half a cup of tofu contains about 3.4 mg of non-heme iron. This food is also rich in isoflavones, compounds known to have antioxidant properties. These isoflavones may help reduce the risk of chronic diseases, such as heart disease and certain types of cancer.
Quinoa
One cup of cooked quinoa contains 2.8 mg of non-heme iron. Whole grains in general can help boost your iron intake: buckwheat, millet, oats and brown rice all contain non-heme iron.
Türkiye
A three-ounce serving of dark turkey meat provides about 1.4 mg of heme iron, which is easily absorbed by your body. Dark turkey meat specifically contains higher levels of iron than white meat, but both contain some amount.
Chickpeas
One cup of cooked chickpeas contains 4.7 mg of iron. Similar to other legumes, chickpeas also contain non-heme iron, so pairing them with vitamin C-rich vegetables or citrus fruits may be beneficial.
Broccoli
One cup of cooked broccoli contains about 1 mg of iron and is also rich in vitamin C, which naturally aids iron absorption. Bonus: This veggie also contains sulforaphane, a compound known for its cancer-fighting properties.
Danube
Tuna is a natural source of iron. A typical three-ounce serving contains about 1.3 milligrams of heme iron. And it’s rich in omega-3 fatty acids, which are essential for heart and brain health.
Pork Loin
Pork loin contains about 0.8 milligrams of iron per three-ounce serving. This lean cut of meat not only provides a good amount of easily absorbed heme iron, but it also contains less fat than other cuts of meat. Its tender texture and versatility make it a popular choice for a variety of recipes while also contributing to your daily iron needs.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and engaging way.