How to Eat Food Rich in Iron
Getting enough iron is essential for energy, overall health, and reducing your risk of anemia. Learning how to eat food rich in iron can help replenish your stores if you are currently low or want to prevent deficiencies. With the right approach, iron-rich meals can be both delicious and nourishing.
Eat Iron-Rich Foods
Here are some foods that are high in iron:
● Red Meat (and liver) | ● Pork |
● Poultry (and liver) | ● Seafood |
● Legumes (beans, lentils, peas) | ● Black strap molasses |
● Dried fruit (raisins, apricots, prunes, etc.) | ● Dark green, leafy vegetables (spinach, kale, collards, etc.) |
There are two types of iron in foods:
Heme Iron: Found in animal foods that contain hemoglobin. Our bodies absorb this type more easily.
Non-Heme Iron: Found in plant foods. If you eat plant-based, increase intake and pair with Vitamin C to improve absorption.
Foods That Help Iron Absorption
Foods high in Vitamin C enhance iron absorption and help with getting enough iron. Drinking citrus juice or squeezing an orange, lemon or lime on top of iron rich foods will help you absorb the maximum amount. These foods are high in Vitamin C and are great to pair with iron rich foods:
● Broccoli | ● Kiwi |
● Leafy greens | ● Melons |
● Peppers | ● Strawberries |
● Tomatoes | ● Citrus (grapefruit, oranges, lemons, limes) |
Foods That Can Block Iron Absorption
Foods that are high in calcium inhibit iron absorption. Avoid these while you are eating ionrich foods:
● Dairy (milk, yogurt, cheese, etc.) | ● Almonds |
● Chia seeds | ● Flax seeds |
Iron-Rich Recipes
Here are some great recipes that are high in iron, both plant-based and meat-based.
- Animal iron-rich recipes: Check out our recipes on our Pinterest board to learn how to cook organ meats. Organ meats are the most concentrated source of just about every nutrient, especially iron, and is easiest to digest and absorb. Make sure to eat grass-fed, non GMO, organic meats! You can look for other Meaty Ideas here as well.
- Plant-based iron rich recipes: Check out our leafy green and Loving Legumes recipes on our Pinterest Board and on our HBH website.
- Iron Rich Foods: Here you’ll find an assortment of iron rich foods.
Ready-Made Iron-Rich Products
Eat Food Rich in Iron with Ease
Eating iron-rich foods doesn’t have to be complicated. Pair iron-rich meals with vitamin C, avoid blockers, and mix both animal and plant sources when possible. This makes it easier to absorb nutrients and enjoy meals that support your energy and wellness.
For more nourishing meal ideas, explore our Digestion-Friendly Recipe Bundle to help your gut and overall health thrive.
