15 foods with high iron and how they determine whether they have a deficiency

Take a look at our Vitamins and minerals information hub To learn more about important nutrients, the question of whether they are getting Enough vitamin D in addition Top 10 healthiest sources for vitamin C.Plus Important minerals You need in your diet.

The advantages of iron are:

• Gives you energy
• Contributes to the muscle function
• Supports the immune system
• Supports the reproductive system, with iron absorption being recommended during pregnancy
• Regulates the hormone creation
• Improves concentration and focus

How much iron do we need?

The Nutrient reference intake (NRI) For women of reproductive age, iron is 14.8 mg of iron per day, with an additional requirement recommended during pregnancy. In men and non -men -structuring women, the requirement is 8.7 mg per day.

Iron deficiency is common in Great Britain, especially under Infants under twoTeenager girls, pregnant women and older people. According to the British government surveys, the majority of women and girls are in menstrual age and in particular from those of Households with low incomeDo not achieve your dietary goal.

Can we have too much iron?

Hemochromatosis is a specific genetic disorder that builds up on the construction animals of iron over time, which leads to excessive values. If you have a family member with hemochromatosis, you should be examined to determine whether you are at risk. It is difficult to diagnose, but one of the symptoms is fatigue. If you feel tired all the time, it is recommended to go to your family doctor and carry out a blood test before taking iron supplements.

Read more about this state under the NHS website.

What factors could indicate iron deficiency?

There are a number of factors that could indicate that your iron level can be low, including:

• Blood loss due to severe periods, stomach ulcers, hemorrhoids or by donating blood
• increased needs such as pregnancy or periods with quick growth such as childhood and youth
• Inadequate quantities in your diet – although many vegetable foods provide iron, it is a little more difficult to absorb. So make sure if you follow you when you follow you vegan Or vegetable diet
• poor absorption – lower gastric acid level (caused by Atrophic gastritisa condition that is common in older people; Chronic diarrhea; or a longer use of antacids) can reduce your ability to absorb iron

Do some foods interfere with iron absorption?

Some naturally occurring connections in certain foods are known inhibit the absorption of iron.

This includes:

• Tannins that can be found in caffeinated and decaffeinated tea as well as in the decaffeinish tea red wine
• Phytics in wheat, beans, peas and lentils as well as peanuts
• Oxylate in foods such as spinach, nuts, chocolate, parsley and rhubarb
• casein and certain forms of calcium in milk food, including yogurt, cheese and milk
• Phosvitin Found in egg yolk

How do I know if I have iron deficiency anemia?

When your iron stores disappear, your body’s ability to produce healthy red blood cells is also reduced. This leads to a small number of red blood cells circulating in the blood and is often referred to as Iron deficiency anemia.

You can symptoms like:

• weakness
• fatigue
• Pale complexion
• shortness of breath
• palpitations
• An increased susceptibility to infections
• Difficulties to concentrate

In order to diagnose iron deficiency anemia, your family doctor calls for a full blood election to rate red blood cells and a ferritin test for measuring iron storage.

How can I make sure that the iron level is appropriate during my pregnancy?

Some future mothers don’t meet them Increased need for iron During pregnancy – if you are concerned, please contact your family doctor or midwife.

Pregnant women Should avoid liver and related products such as liver pies, since they can contain a high level of vitamin A, which can be harmful to the developed baby.

Which foods are an iron source?

There are two iron shapes in food:

• Haem iron made of animal feed, which is easier for us to absorb
• Non-haem iron found in plant-based foods

Vitamin C helps to promote iron absorption. Therefore, the combination of vitamin C-rich foods such as peppers with iron that provide iron like lenses can support the iron absorption. use Cast iron cooking pans Can also help support your iron intake.

Rich sources for animal base (haem) iron

1. Liver
2. Beef meat
3. Lamb
4. Venue
5. Chicken, especially the dark meat, such as B. thighs
6. Mussels, mussels and oysters
7. Eggs

Rich sources for herbal base (non-haem) iron

8. Beans and impulses, including kidney beans, pint beans, lentils and chickpeas
9. Latters green vegetables such as fountain cress and kale
10. Dried figs and apricots
11. Oatmeal and rye
12. Brewer yeast
13. Soybeans and food from them, including tofu
14. Black Strap Melace
15. Quinoa

If you believe that you may have an iron deficiency anemia, speak to your family doctor before adding to ensure that you are appropriate for you.

Recipes that are high in iron

Liver and bacon car with potatoes & parsley
Chicken liver & Chorizo ​​salad
Mussels with tomatoes & chili
Fast spaghetti with mussels
Chinese -style noodles with tofu and hazelnuts
Chickpeas & roasted vegetables -Tajine
Moroccan lamb with apricots, almonds & mint
Rosmarin -Balsamico lamb with vegetable porridge
Pork with pears, plums & verjuice
Puy lenses salad with soybeans, sugar snappers & broccoli
Lemon rice & peas
Moroccan Harira
Seven-cup muesli
Tofu & Spinat Cannelloni
Quinoa chili with avocado & coriander

Did that enjoy that? Read now:

Iron -rich food for vegetarians
Five nutrients that every woman needs
Balanced diet for pregnancy
Food and hormones – something to eat in your period
What is to eat during your menstrual cycle

If your family doctor or doctor touches an iron supplement, read our review of the Best iron preparations.

This content was updated by Kerry Torrens on July 10, 2025.

Kerry Torrens BSC. (Hons) PGCert Mbant is a registered nutritionist of a diploma for personalized nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (Bant) and member of the guild of grocery authors. In the past 15 years she has contributed to a number of nutrition and cooking publications, including BBC Good Food.

All health content on bbcgoodfood.com is only provided for general information and should not be treated as a replacement for the medical advice of your own doctor or another medical specialist. If you have concerns about your general health, you should contact your local health service provider. See our website Terms and conditions More information.