Just think: Iron Man. Iron clad. Iron fist. It’s no coincidence the mineral conjures images of strength and energy—because that’s what it does for your body when you eat it.
“Iron is essential for our bodies to function because it helps blood cells carry oxygen to where it’s needed,” says Margie Saidel, R.D. at Chartwells K12. That’s especially important if you’re working out regularly, since your muscles need a regular supply of oxygen, especially if they’re under a lot of strain.
[Blast through a series of HIIT sessions to boost running strength and prevent injury with the IronStrength Workout.]
“Since our bodies don’t make iron, we need to consume it as part of our diet every day,” says Saidel. The average woman between 19 to 50 years old needs about 18 milligrams of iron per day, she says—ideally from foods.
While people traditionally associate iron with red meat, the nutrient also crops up in plant-based foods, too. But the iron in plants is a tad different—it’s called non-heme iron, says Kelly Schmidt, R.D., and it “isn‘t as well absorbed, so you will need far more of it.” According to the National Institues of Health, We may earn commission from links on this page, but we only recommend products we back.
Looking for other sources of iron in your diet? Try any one of these delicious options:
Lentils
Iron: 7 mg per serving
Lentils are so versatile—the high-protein pulses are delicious as a side-dish ingredient or part of a heartier, meat-free meal. They’re also packed with fiber and vitamin A.
Per 1 cup serving (cooked): 230 calories, 0.8 g fat (0 g sat fat), 4 mg sodium, 40 g carbohydrates, 4 g of sugar, 16 g fiber, 18 g protein.
Spinach
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Popeye had the right idea—spinach has tons of vitamin A, calcium, and potassium to help strengthen your muscles.
Per 1-cup serving (cooked): 42 calories, 0 g fat (0 g saturated), 6 g carbs, 0 g sugar, 126 mg sodium, 4 g fiber, 6 g protein.
White rice
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Another reason to love sushi: Its outside layer is loaded with iron.
Per 1/2 serving (uncooked): 338 calories, 0.6 g fat (0 g saturated), 74 g carbs, 0.1 g sugar, 5 mg sodium, 1.2 g fiber, 6 g protein.
Beef
Iron: 2 mg per serving
Iron: 7 mg per serving help you shed pounds.
Per 4-ounce serving (uncooked): 182 calories, 8 g fat (3 g saturated), 0 g carbs, 0 g sugar, 63 mg sodium, 0 g fiber, 25 g protein.
Kidney Beans
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What kidney beans lack in size, they make up for in nutrients—they’re a great source of fiber, vitamin C, and protein.
Per can (drained): 330 calories, 3 g fat (0 g saturated), 57 g carbs, 10 g sugar, 614 mg sodium, 15 g fiber, 21 g protein.
Oysters
Iron: 14 mg per serving
Ah, oysters—dubbed the aphrodisiacs of the sea, legend has it they rev up your libido. Plus, as we approach sniffle season, their high levels of zinc A Part of Hearst Digital Media.
Per 3-ounce serving: 69 cal, 2 g fat (0.5g sat), 4 g carbs, 0 g sugar, 90 mg sodium, 2 g fiber, 8 g protein
Chickpeas
Iron: 3 mg per serving
serving: 159 cal, 3 g fat 6g sat, 27 g carbs, 1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein complex carb, they help keep you full and keep your blood sugar stable too.
Per 1-cup serving: 270 calories, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fiber, 15 g protein.
Potatoes
are crucial in boosting immunity
Super Healthy Smoothie Recipes.
Per medium potato (raw): 168 cal, 0.2 g fat (0 g sat), 38 g carbs, 1 g sugar, 11 mg sodium, 3 g fiber, 5 g protein.
Tofu
Iron: 3 mg per serving
The protein in soybeans, a.k.a. tofu, is easier to absorb than those of other legumes, meaning more protein bang for your buck to go with that iron.
Per ½-cup serving: 181 cal, 11 g fat (1.6g sat), 4 g carbs, 7 g sugar, 4 mg sodium, 3 g fiber, 22 g protein.
Sardines
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Sardines have a pretty impressive amount of iron in them—and like other fish, they’re also packed with heart-healthy omega-3 fatty acids. So maybe you should actually try it on a pizza one of these days. (Or just really embrace Caesar salad.)
Per 1/2-cup serving: 155 cal, 9 g fat (6g sat), 0 g carbs, 0 g sugar, 229 mg sodium, 0 g fiber, 18 g protein.
Mussels
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Mussels contain over three times your recommended daily value of B12, a mineral proven to reduce symptoms of depression (when paired with appropriate pharmacological treatments) and help prevent neural tube defects. Compared to other seafood, they’re super affordable, too.
Per 3-ounce serving: 146 cal, 4 g fat (1g sat), 6 g carbs, 0 g sugar, 314 mg sodium, 2 g fiber, 20 g protein
Fortified oats
Iron: 14 mg per serving
Oats are an especially stellar option for gluten-free folks looking for a high-fiber source of carbohydrates and iron.
Per 1-cup cooked serving: 159 cal, 3 g fat (6g sat), 27 g carbs, 1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein.
White beans
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The unsung heroes of the legume family make a mean chickpea hummus alternative when mashed with a little olive oil, salt, and garlic (and a little paprika if you’re feeling fancy).
Per 1-cup serving: 254 cal, 1 g fat (0 g sat), 46 g carbs, 4 g sugar, 13 mg sodium, 19 g fiber, 16 g protein.
Chia seeds
Iron: 2 mg per serving
Chia has long been a hot commodity in the healthy living world, thanks to its high content of omega-3s. Now you can add another reason to love the ancient seed—it’s a good source of iron.
Per 1-ounce serving: 138 cal, 8 g fat (1 g sat), 12 g carbs, 5 mg sodium, 10 g fiber, 5 g protein.
