When it comes to good health, a varied and balanced diet is essential. By eating a variety of foods each day, you will be getting all the right vitamins, minerals, and nutrients your body needs to function at its best.
Iron is one of the essential minerals your diet should be providing you, as you need it for your red blood cells which transport oxygenated blood around your body. While iron tablets are a good option to safeguard your intake, it’s also important to ensure you are getting enough of the mineral through your everyday diet.
Here’s our ultimate guide to foods that are rich in iron.
Red meat
Red meat is rich in this essential mineral and is a great source of the highly absorbable heme iron. Pork and lamb are also good sources, as are organ meats such as liver and kidney.
Poultry
Lean meats such as chicken and turkey are lower fat alternatives to red meat, and still provide a good hit of iron per serving. And if you eat the liver or dark meat from poultry, the iron source is even more concentrated.
Turkey and chicken are also good sources of protein as well as nutrients such as the B vitamins, zinc and the antioxidant, selenium.
Beans and pulses
Nutritious and filling, beans (or legumes) and pulses are also a good alternative source of iron for anyone following a plant-based diet. Most beans and pulses are high in iron, with chickpeas, red kidney beans, lentils, and soybeans particularly good choices if you need to make your daily iron quota.
Low in fat, high in fibre and rich in other vitamins and minerals, including folate, potassium and magnesium, legumes and pulses are a source of non-heme iron, so will need to be eaten with other vitamin C rich ingredients such as tomatoes for optimum absorption.
Seafood
Seafood is also a rich source of iron, particularly oily fish such as sardines, anchovies, mackerel, and tuna. Alternatively, if you like shellfish, oysters, clams, and mussels are packed with the mineral. As well as iron, fish and shellfish also provide other nutrients, including omega oils and the vitamin B12 and so are a good alternative to meat if you prefer a pescatarian diet.
Leafy green vegetables
The mantra ‘eat your greens’ is well heeded as those dark leafy green vegetables are a rich source of plant-based iron. Topping the list is spinach but other super-greens to add to your diet include kale, collard and swiss chard. Meanwhile, broccoli, while with lower iron levels, is high in vitamin C to aid the all-important absorption of the mineral into your body.
Oats and fortified cereals
Packed with fibre as well as essential vitamins and minerals, oat cereals are an excellent way to get a good portion of iron into your diet. Served with a sprinkling of seeds – pumpkin seeds are particularly high in iron – and you have a tasty and nutritious way to start your day!
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