Getting enough iron will help lower your risk of anemia, or help replenish if you are currently anemic or low in iron.
Eat Iron Rich Food List:
● Red Meat (and liver) | ● Pork |
● Poultry (and liver) | ● Seafood |
● Legumes (beans, lentils, peas) | ● Black strap molasses |
● Dried fruit (raisins, apricots, prunes, etc.) | ● Dark green, leafy vegetables (spinach, kale, collards, etc.) |
There are two different types of iron rich food: Heme, found in animal foods that originally contained hemoglobin; and Non-heme, found in plant sources.
Our bodies absorb heme iron more readily than nonheme iron. If you do not eat meat, you will need to increase your intake of vegetarian sources of iron in order to absorb the same amount.
Eat Iron Rich Food: Helpers
Foods high in Vitamin C enhance iron absorption and help with getting enough iron. Drinking citrus juice or squeezing an orange, lemon or lime on top of iron rich foods will help you absorb the maximum amount. These foods are high in Vitamin C and are great to pair with iron rich foods:
● Broccoli | ● Kiwi |
● Leafy greens | ● Melons |
● Peppers | ● Strawberries |
● Tomatoes | ● Citrus (grapefruit, oranges, lemons, limes) |
Iron Blockers
Foods that are high in calcium inhibit iron absorption. Avoid these while you are eating ionrich foods:
● Dairy (milk, yogurt, cheese, etc.) | ● Almonds |
● Chia seeds | ● Flax seeds |
Recipes:
Here are some great recipes that are high in iron, both plant-based and meat included.
- Animal iron rich recipes: Check out our recipes on our Pinterest board to learn how to cook organ meats. Organ meats are the most concentrated source of just about every nutrient, especially iron, and is easiest to digest and absorb. Make sure to eat grass fed, non GMO, organic meats! You can look for other Meaty Ideas here as well.
- Plant-based iron rich recipes: Check out our leafy green and Loving Legumes recipes on our Pinterest Board and on our HBH website.
- Iron Rich Foods: Here you’ll find an assortment of iron rich foods.
Ready Made Products:
- Gold Medal Pate from Schaller & Weber
- Pate de Campagne with Black Pepper Frabrique Delices (Available at Whole Foods)
- Foie Gras from D’Artagnan
- Pork Liver Pate from D’Artagnan.
