Boost Your Iron Naturally With These Foods

Iron plays a crucial role in keeping your body energized and functioning optimally. It helps red blood cells transport oxygen, supports hormone balance, and boosts immune function. Yet, an estimated 10 million people in the U.S. aren't getting enough of this vital mineral.

While iron supplements are an option for those with a diagnosed deficiency, many people can meet their needs naturally through food. In fact, the recommended daily intake of iron ranges from 8 to 18 milligrams for adults, depending on age and sex. Whether you follow an omnivorous or plant-based diet, there are plenty of iron-rich foods to help you hit those targets without the need for pills.

1. Cooked Oysters
Shellfish like oysters are not only rich in flavor but also in iron.

• Iron per 3 oz serving: 6.1 mg

• Bonus: Also a source of zinc, vitamin B12, and healthy fats

2. Chicken Liver
Organ meats are some of the most nutrient-dense foods you can eat, and chicken liver is particularly rich in iron.

• Iron per 3 oz serving: 10.8 mg

• Pro tip: Sauté with onions or blend into pâté for a savory iron boost

3. Beef Liver
Another organ meat powerhouse, beef liver offers a mix of heme iron and other essential nutrients.

• Iron per 3 oz serving: 5.2 mg

• Also high in vitamin A and B-complex vitamins

4. Soybeans
A great option for vegetarians and vegans, soybeans offer a hefty dose of non-heme iron.

• Iron per 1 cup cooked: 8.8 mg

• Can be enjoyed as edamame, tofu, tempeh, or soy milk

5. Pumpkin Seeds (Pepitas)
Seeds are a compact, snackable way to sneak iron into your day.

• Iron per 1 oz (about a small handful): 2.5 mg

• Try adding them to oatmeal, salads, or trail mix

6. Lentils
These versatile legumes are a staple in many global cuisines and for good reason.

• Iron per 100g cooked: 7.2 mg

• Also a great source of fiber and plant-based protein

7. Spinach
This leafy green may not look heavy, but it packs in the nutrients.

• Iron per 1 cup raw: 3 mg

• Add it to smoothies, salads, or stir-fries for an easy boost

Understanding Heme vs. Non-Heme Iron

There are two types of iron found in food:

• Heme iron, found in animal-based sources, is more easily absorbed by the body.

• Non-heme iron, found in plant-based foods, is less absorbable and often comes paired with compounds like phytates that reduce absorption.

But that doesn’t mean plant-based eaters are out of luck. With a few smart strategies, you can improve your body's ability to use the iron you eat no matter the source.

How to Maximize Iron Absorption Naturally

1. Pair with vitamin C-rich foods
   Vitamin C (ascorbic acid) significantly enhances non-heme iron absorption.

   • Try pairing spinach with citrus vinaigrette or adding strawberries to your lentil salad.

2. Avoid calcium at the same time
   Calcium competes with iron for absorption.

   • If you take calcium supplements, take them at a different time than your iron-rich meals.

3. Combine plant-based and animal-based iron
   If you're not strictly vegetarian, adding a little meat to your plant-based dishes can increase total iron absorption.

   • Example: Top a spinach salad with grilled chicken or mix ground beef into lentil stew.

Should You Skip Iron Supplements?

While food is the preferred source of iron for most people, some individuals especially those with iron-deficiency anemia, heavy menstrual cycles, or certain digestive disorders may still need a supplement under medical supervision. However, self-supplementing without a diagnosis can lead to iron overload, which comes with its own risks, including liver damage and gastrointestinal issues.

The Bottom Line

If you're looking to increase your iron intake, there are plenty of nourishing, iron-rich foods to turn to before considering a supplement. From seafood and organ meats to legumes and leafy greens, your plate can provide everything your body needs to maintain healthy iron levels especially when paired with the right absorption-boosting strategies.

Want more guidance on what to eat and why? Share this article or subscribe to our newsletter for trusted health and nutrition content.