Iron Rich Foods

Heme and nonheme foods

The best way to get iron is through whole foods.

Animal based iron contains both Heme and Nonheme iron. Heme iron has a higher bioavailability of 14-18%, meaning it is absorbed more efficiently by the body.

Whichever your preference make sure you consume vitamin C with it, because it increases your body’s ability to absorb it better by 3 times! So orange juice or freshly squeezed lemon in water.

Meat proteins also help the absorption of non-heme irons, so it is important to combine both foods groups if you can.

Animal Based Foods

Heme iron foods

 
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  1. Chicken’s liver. 100g = 12.8mg. (72% DRV)

  2. Caviar (Fish Roe). 100g = 11.9mg. (66% DRV)

  3. Skirt beef steak. 200g = 11mg (60% DRV)

  4. Lamb’s Liver. 100g = 10.2mg (57% DRV)

  5. Oysters. 100g = 9.2mg. (51% DRV)

  6. Mussels. 117g = 8.3mg (46% DRV)

  7. Beef liver. 1 slice 81g = 5mg (28% DRV)

  8. Lamb. 90g = 2.5mg. (14% DRV)

  9. Tuna. 100g = 1.6mg. (9% DRV)

  10. Turkey (dark meat). 100g = 1.6mg. (9% DRV)

  11. Mackerel. 76g = 1.2mg. (7% DRV)

 

Plant Based Foods

non-Heme iron foods

Non-heme iron comes from plant based foods and has a bioavailability of 5-12%.

  1. Cacao powder (unsweetened). 43g = 20mg. (111% DRV)

  2. Cooked Spinach. 1 cup = 6.4mg (36% DRV)

  3. Dried Apricots. 63g = 3.9mg. (22% DRV)

  4. Beans; large white beans. 100g = 3.7mg (21% DRV). Soybeans (49%), lentils (37% DRV), kidney beans (29% DRV), chickpeas (26% DRV).

  5. Spirulina. 1 tablespoon 7g = 2mg (11% DRV)

  6. White button mushrooms. 100g = 1.7mg (10% DRV). Sliced morels (45% DRV)

  7. Tahini. 2 tbsp / 28g contains 1.8mg of iron. (10% DRV)

  8. Quinoa. 100g = 1.5mg (8% DRV)

  9. Seeds; Squash and Pumpkin Seeds. Per handful 28g = 2.5mg (14% DRV). Sesame seeds (23% DRV).

  10. Leeks. 1 cup = 2mg. (10% DRV)

  11. Cashew nuts. 28g contains 1.9mg. (11% DRV)

  12. Beetroots. 1 cup / 170g contains 1.3mg (7% DRV) of iron. Beet leaves have 3mg per 1 cup.

    Food. serving size = quantity of iron. DRV Percentage.

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“Remember consume iron rich foods with vitamin C to improve absorption by 3 times!”
— Laura

Fatigue?

Check out my article on Fatigue, could it be a lack of iron? Where I delve into how the body utilises iron, typical deficiency symptoms, how to increase your absorption to rebalance your energy levels.