Tiredness, lack of energy, a paler complexion… You might attribute these symptoms to shorter evenings, shifting seasons or colder weather. But there could be another explanation: you may not be getting enough iron.
Iron plays a vital role in our overall health, supporting everything from muscle function and energy production to brain health and the immune system. In other words, iron is essential. Why, then, are so many of us deficient in it? Research suggests that more than a billion people worldwide are affected by iron deficiency, which can lead to anaemia – a condition in which the body lacks healthy red blood cells to carry oxygen properly. That’s where your diet comes in.
One of the easiest ways to tackle an iron deficiency is through eating iron-rich food. As Katie Sanger, a registered dietitian at WellTheory explains, 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, too, as it makes sure that we maintain our focus, memory and concentration. When we don’t get enough iron, Samantha Dieras, 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.
Happily, iron-rich food is pretty easy to find and incorporate into our diets.
What types of iron are in food?
Two types of iron can be found in food: heme iron and non-heme 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 red meat, poultry and eggs. You can also find heme iron in seafood. Non-heme 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 non-heme iron as easily, meaning you might need to increase your intake of that type of iron-rich food to get the amount your body needs.
How much iron you need is dependent on several different factors, such as your age, gender and overall health. Sanger says that in general, adults from the ages of 19 to 50 need anywhere from 8 to 18mg of iron a day. Pregnant individuals need 27mg and older adults need about 8mg of iron.
Which foods contain the most iron?
Below, find some of the best foods to make sure you keep your iron levels high:
Red meat
Red meat is a great source of iron: 85g of beef contains about 2.5mg 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 great options: 85g of turkey contains 2mg of iron, while chicken contains almost 1mg per every 85g cooked.
Offal
You can also turn to liver, tongue and oxtail to boost your iron intake. Organ meats contain about 1.8 to 1.9mg of iron for every 85g cooked.
Eggs
Eating eggs regularly will help get you your iron. Studies show that one chicken egg contains 0.9mg of non-heme iron, with most of the iron being found in the yolk. One turkey egg contains 3.2mg of iron, and one duck egg contains about 2.7mg.
Dark chocolate
On top of its other health benefits, such as its anti-inflammatory properties and ability to lower cholesterol, dark chocolate is an iron-rich food. Sanger says that 28g of dark chocolate can contain 3.4mg of iron.
Legumes
If you’re looking for non-meat options, turn to legumes. These plants, which include chickpeas and lentils, are rich in iron. Half a cup of cooked chickpeas contains about 2.4mg and half a cup of lentils contains about 3.3mg. Other lentils, such as green peas, can contain about 2.5mg 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. One cup of cooked spinach will give you 6.4mg of iron.
Black beans
Black beans are among the most iron-rich legumes you can eat. Sanger says that one cup of cooked black beans contains 3.6mg of iron. One cup of cooked lima beans, meanwhile, contains 4.9mg of iron and half a cup of cooked soybeans 4.4mg of iron.
Nuts
Whether you like to snack on nuts or add them to meals, they are extremely beneficial to your diet. For example, 25g of cashews contains 1.9 mg of iron.
Oysters and other seafood
Having just three oysters can get you 6.9mg of iron. Clams, crab and sardines all contain 2.5mg of iron per 3oz serving. Shrimp has 1.8mg of iron for every 85g.
Potatoes
Potatoes are rich in vitamins and nutrients, especially iron. Sanger says that a medium-sized potato contains 1.9mg of iron. If you love sweet potatoes, one cup of cooked sweet potatoes can also give you 1.9mg of iron.
Brown Rice
Grains are one of the best options if you’re looking to add more iron into your diet. Take rice, which can contain 2mg of iron for every tablespoon. Sanger recommends opting for brown rice, which has 0.8mg of iron for every one cup cooked.
Oatmeal
Easy to make and super satisfying, Sanger says that oatmeal can help up your daily iron intake. One cup of oats contains 9mg of iron.
Cereal
Dieras recommends looking to fortified foods such as cereal for iron-rich options that are easy to incorporate into meals.
FAQs
When should you use iron supplements?
Sanger says that iron supplements are often prescribed to those who have been diagnosed with iron deficiency, who consume little to no animal products, who struggle with heavy menstrual cycles, or who have had surgery or been injured. “Iron supplements can be extremely helpful when addressing iron deficiency or iron-deficiency anaemia,” she says, “but their use should always be guided by proper testing and professional advice.”
Why is iron so important?
“Iron is an incredible mineral that transports oxygen around your body, maintaining cell energy and metabolism. It maintains healthy cells, skin, hair and nails, and supports your immune system and your thyroid hormone production,” Hannah Alderson, BANT registered hormone nutritionist and author of Everything I Know About Hormones, says. To be properly synthesised, though, thyroxine (the thyroid hormone) needs iron. Without enough iron, you risk potential harm to the synthesis and metabolism of thyroid hormones, which can lead to hypothyroidism symptoms (fatigue, dry skin, hair loss, feeling sensitivity to the cold).
What can cause low iron?
- Menstruation
- Puberty
- Pregnancy
- Perimenopause
- Certain medications
- Coeliac disease, ulcerative colitis, Crohn’s disease
- Blood donation
- Stomach and intestinal surgery
- H-pylori infection
When should you think about iron supplements?
It’s not always possible to maintain healthy iron levels through diet alone, GP and medical educator Dr Raj Arora reminds British Vogue. “When looking for a high quality supplement, consider ferrous forms (ferrous sulphate and ferrous fumarate), as they are generally better absorbed than ferric forms.” Remember, iron is better absorbed when combined with vitamin C, so look for a supplement that contains both, or simply drink a glass of orange juice after taking. Iron can also be hard on the stomach if taken in excess. “Too much can cause nausea, vomiting, diarrhoea, constipation and stomach pain,” Dr Shashi Prasad, an expert in women’s health from the Marion Gluck clinic, explains.