Having a diet rich in iron is essential for healthy living. Iron helps transport oxygen throughout the body, and its deficiency can lead to anemia, fatigue, difficulty concentrating, and a weakened immune system. For those who don’t get enough iron from their diets, taking iron supplements may be necessary. Here are some tips for incorporating more iron into your diet and maximizing its absorption.

Include More Iron-Rich Foods in Your Diet

The best way to get more iron in your diet is to choose iron-rich foods. Here are some of the best options:

Lean Red Meat

Red meat is one of the best sources of dietary iron. It contains both heme and non-heme iron, and it also contains other important nutrients like B vitamins and protein. Choose lean cuts of beef or pork that have been trimmed of fat.


Shellfish, such as clams and oysters, are high in iron. They also contain other beneficial minerals like zinc, magnesium, and selenium. If you don’t eat shellfish, you can still get these benefits from fish like sardines and mackerel.

Dark Leafy Greens

Dark leafy greens, such as spinach and kale, are excellent sources of non-heme iron. They also provide a range of other vitamins and minerals, including calcium, vitamin K, and folate. Try adding them to salads, soups, and stir-fries.


Legumes, such as beans and lentils, are great sources of iron. They’re also packed with fiber, which helps keep you full longer and aids in digestion. Add them to soups, stews, and salads, or use them as a side dish.

Nuts & Seeds

Nuts and seeds are good sources of non-heme iron. They’re also rich in healthy fats and protein. Try adding them to oatmeal, yogurt, or salads, or snack on them throughout the day.

Fortified Cereals

Many breakfast cereals are fortified with iron. Look for cereals that are fortified with 100% of your daily value for iron. You can also find cereals that are fortified with other essential vitamins and minerals, like calcium, vitamin D, and zinc.

Increase Iron Absorption

Eating foods that are high in vitamin C can help increase the absorption of iron. Vitamin C helps the body absorb non-heme iron, which is found in plant-based foods. Here are some foods that are high in vitamin C:

Citrus Fruits

Citrus fruits, such as oranges, grapefruits, and lemons, are high in vitamin C. Try adding them to salads or smoothies, or enjoy them as a snack.


Tomatoes are another good source of vitamin C. Enjoy them raw in salads, or cook them into sauces, soups, and stews.

Avoid Inhibiting Iron Absorption

Certain beverages can inhibit the absorption of iron. Avoid drinking tea and coffee with meals, as they contain compounds that can reduce the amount of iron absorbed by the body.

Cook Food in Cast Iron Skillet

Cooking with a cast iron skillet is a great way to increase your iron intake. The iron from the skillet leaches into the food while it cooks, boosting its iron content. Cast iron skillets are also durable, easy to clean, and inexpensive.

Take Iron Supplements

If you don’t get enough iron from your diet, you may need to take an iron supplement. Talk to your doctor or healthcare provider before taking any supplements, as taking too much iron can be dangerous. Take supplements with food, and try to spread out doses throughout the day.


Getting enough iron in your diet is essential for optimal health. Eating iron-rich foods, increasing iron absorption, avoiding inhibiting substances, cooking in a cast iron skillet, and taking iron supplements can all help you reach your recommended daily intake of iron. With a few simple changes to your diet, you can ensure you’re getting enough iron each day.

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By Happy Sharer

Hi, I'm Happy Sharer and I love sharing interesting and useful knowledge with others. I have a passion for learning and enjoy explaining complex concepts in a simple way.

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