10 Iron Rich Foods

The body cannot and does not produce iron on its own accord, therefore it is really important to consume it daily.

How can you tell your lacking in iron?

If I don’t feel 100% or having an off week, wether its feeling tired, fatigued, grumpy, emotional (girls we all know when that time of the month comes around), I try to think about what could be missing from my diet, which could be causing me to feel this way. I like to use food sources or natural remedies as an initial cure.

* Can I just say to any boys reading this post, just because you don’t have that monthly cycle, you can still have low levels of iron in your system. Anaemia does effect you too.


Many of these symptoms listed below can be signs for a lack of Iron, also know as Anaemia.

  • Fatigue and loss of energy.Difficulty concentrating.

  • Dizziness.

  • Pale skin.

  • Leg cramps – I get these a lot!!

  • Insomnia – difficulty falling asleep, or waking up in the night.

  • Unusually rapid heart beat, particularly with exercise.

  • Shortness of breath and headache, particularly with exercise.

(A friend of mine suffers from Anaemia and one of her first symptoms, which we had no idea was related to the lack of iron, was crunching on ice. So if this is you, then defiantly keep reading.)

Facts about Iron

Iron is a mineral that serves several important functions, its main being to carry oxygen throughout your body and making red blood cells.

It is an important mineral that must be consumed regularly as your body cannot produce it on its own.

The recommended daily intake (RDI) is 18 mg.

Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.

Iron deficiency can cause Anaemia and lead to symptoms as mentioned above.

Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

If you know your periods due, really think about what your eating during this time.

Here Are 10 Healthy Foods That Are Rich In Iron

  1. Spinach – Better absorbed with Vitamin C. (maybe a citrus dressing on a salad)ShellFish – The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.

  2. Broccoli –  1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the RDI, making it a fairly good source.

  3. Legumes – Some of the most common legumes are beans, lentils, chickpeas, peas and soybeans. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake.

  4. Quinoa –  Contains no gluten making it a good choice for people with celiac disease or other forms of gluten intolerance. Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese and many other nutrients.Red meat – The most easily accessible source of heme iron.

  5. Whole grain foods – Cereals (bran) & Wholegrain bread.Pumpkin seeds – are a tasty portable snack. A 28g serving of pumpkin seeds is equilivant to 23% of the RDI.

  6. Tofu – provides 19% of the RDI for iron per serving.

  7. Dark Chocolate – Yup choco can be good for you!!! It contains prebiotic fibre, which nourishes the friendly bacteria in your gut.  Compounds called Flavanoids are responsible for chocolate’s benefits. So it’s best to consume chocolate with a minimum of 70% cocoa to get the maximum benefits.

The Bottom Line 

You body cannot produce iron on its own therefore it is really important to consume it regularly.

Remember that if you don’t eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron.

Hopefully something helpful to keep in mind. Any questions defiantly message me.

J x

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