Iron Rich Foods
Animal Based 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.
food. serving size = quantity of iron. DRV Percentage.
Chicken’s liver. 100g = 12.8mg. (72% DRV)
Caviar (Fish Roe). 100g = 11.9mg. (66% DRV)
Skirt beef steak. 200g = 11mg (60% DRV)
Lamb’s Liver. 100g = 10.2mg (57% DRV)
Oysters. 100g = 9.2mg. (51% DRV)
Mussels. 117g = 8.3mg (46% DRV)
Beef liver. 1 slice 81g = 5mg (28% DRV)
Lamb. 90g = 2.5mg. (14% DRV)
Tuna. 100g = 1.6mg. (9% DRV)
Turkey (dark meat). 100g = 1.6mg. (9% DRV)
Mackerel. 76g = 1.2mg. (7% DRV)
How to increase your energy naturally.
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.
Plant Based Foods
non-Heme iron foods
Non-heme iron comes from plant based foods and has a bioavailability of 5-12%.
Remember consume iron rich foods with vitamin C to improve absorption by 3 times!
food. serving size = quantity of iron. DRV Percentage.
Cacao powder (unsweetened). 43g = 20mg. (111% DRV)
Cooked Spinach. 1 cup = 6.4mg (36% DRV)
Dried Apricots. 63g = 3.9mg. (22% DRV)
Beans; large white beans. 100g = 3.7mg (21% DRV). Soybeans (49%), lentils (37% DRV), kidney beans (29% DRV), chickpeas (26% DRV).
Spirulina. 1 tablespoon 7g = 2mg (11% DRV)
White button mushrooms. 100g = 1.7mg (10% DRV). Sliced morels (45% DRV)
Tahini. 2 tbsp / 28g contains 1.8mg of iron. (10% DRV)
Quinoa. 100g = 1.5mg (8% DRV)
Seeds; Squash and Pumpkin Seeds. Per handful 28g = 2.5mg (14% DRV). Sesame seeds (23% DRV).
Leeks. 1 cup = 2mg. (10% DRV)
Cashew nuts. 28g contains 1.9mg. (11% DRV)
Beetroots. 1 cup / 170g contains 1.3mg (7% DRV) of iron. Beet leaves have 3mg per 1 cup.
