10 Amazing Iron-Rich Foods

Consuming enough iron is essential for proper biological functioning in many ways, from growth and development to hormone regulation, and most notably to form the protein hemoglobin, which carries oxygen from the lungs to all other parts of the body. The general recommendation for iron intake is 8 milligrams for adult men, and 18 milligrams for adult women, according to the National Institutes of Health. Pregnant women require 27 milligrams of iron, and it is especially critical that infants from 7-12 months receive enough iron (11 milligrams daily) to prevent delayed psychological development.

You can consume iron from food in two ways: as heme iron and nonheme iron. Nonheme iron is found in plants and iron-fortified foods. Seafood, chicken and meat have both heme and nonheme iron. To get the best absorption of iron, it helps to pair iron from plant sources with chicken, meat, seafood and a variety of foods containing vitamin C including broccoli, tomatoes, citrus and strawberries.

Iron deficiency anemia is considered the most common nutritional deficiency in the world, yet it may be simple to reverse or prevent through adequate dietary intake of iron-rich foods. Getting enough iron is especially important for pregnant women, 50 percent of whom do not have enough iron in their body.

Symptoms of iron deficiency anemia most commonly present as fatigue, reduced endurance, GI upset, impaired cognitive performance including memory issues, difficulty regulating body temperature, and/or pale skin. People with an iron deficiency are also less able to fight off infections. The only way to confirm the condition however, is through a diagnostic test to measure the amount of iron in the blood. If you are concerned that you may have an iron deficiency, consult with your primary care physician.

To make sure you are getting enough iron in your diet, begin by adding a few of the following colorful ingredients to your plate daily.

Soybeans are packed with iron, with a whopping 14 mg per 1/2 cup serving, delivering over 100 percent of the daily value of iron intake for men, and about 77 percent for women according to the USDA National Nutrient Database. You will also get a boost of iron from other soy-based products such as tofu and tempeh, however fresh soybeans are the true leader here.

In addition to soybeans, dry beans of all varieties are a rich source of iron. Choose from kidney, pinto, aduki, black, great northern, pink, turtle — you name it. Aim for a 1/2 cup serving, which will score you anywhere between 5-8 mg of your daily requirement.

Cooked lentils make a delicious addition to hearty soups, stews, chilis and curries, and can also be steamed and sprinkled over salads and grain bowls for a boost of protein, fiber and iron, with 3 mg per 1/2 cup serving, which delivers 16 percent of the daily value of iron for women, and 37 percent for men.

Seafood may seem like a sophisticated approach to increasing your iron intake, but the options here really span the budget spectrum. Oysters, when you’re looking for a reason to indulge, are incredibly rich in iron, with 8 mg or over 40 percent of your daily value of iron in just 2 medium or 3 small oysters, and sardines provide a more affordable and shelf-stable option, with 2 mg or about 10 percent of daily value in a small 3 ounce can. Shrimp, mussels, clams, scallops and octopus are also rich sources, ranging from 11-40 percent of daily value per serving.

Cooked spinach is one of the richest vegetable sources of iron, with over 3 mg per half cup, or about 18 percent of your daily value. Asparagus is next, with 2.9 mg per cup, or about 16 percent daily value of iron. Spinach has a relatively mild flavor and is low in calories, and can be added to most savory dishes seamlessly.

Just a half cup of dried apricots delivers 4 mg of iron, or over 20 percent of your daily value. Keep these and other unsweetened dried fruits in the pantry and reach for them when you’re craving a treat. Dried peaches, prunes, raisins, pears and figs also provide between 8-18 percent of your daily value of iron, with the richest sources listed first.

Cashews are an incredibly versatile nut and a significant source of iron. Just 1 ounce, or 18 whole cashews — equivalent to a small handful — provides 2 mg, or over 10 percent of your daily value of iron. When you’re not adding them to trail mix, try roasting whole cashews with a sprinkle of coconut sugar, chopped rosemary and sea salt for a warm, tasty snack. And when you’re not eating them, blitz raw cashews into a creamy, plant-based beverage perfect to add to coffee, soups, smoothies, chia pudding and oatmeal.