12 foods to support your iron levels

By Erin Stokes, ND

12 foods to support your iron levels

12 foods to support your iron levels

Erin Stokes, Naturopathic Doctor, MegaFood Medical Director | March 2019

Did you know that 1 in 10 women in the United States is at risk for low iron?Footnote 1

In fact, iron is the most common nutrient deficiency in the world. Iron has a lot of important jobs to do in the body, such as supporting cellular energy production, healthy brain function and the ability to maintain a healthy body temperature. This is exactly why low energy, trouble concentrating, and struggling to stay warm are warning signs that you may have less-than-optimal iron levels!

If you’re looking to up your iron levels through yummy foods, here is a quick list for reference. You should also know that food sources of iron come in two main forms:

Heme iron is found in animal-based food sources and you can try:

  1. Oysters
  2. Beef & beef liver
  3. Turkey
  4. Tuna
  5. Eggs
  6. Shrimp

Non-heme iron is found in vegetarian food sources like:

  1. Beans
  2. Lentils
  3. Tofu
  4. Cashews
  5. Leafy greens such as spinach and kale
  6. Iron-Fortified breakfast cereals

Heme iron is generally better absorbed than non-heme iron, so it’s especially important to be conscientious about incorporating iron-rich food choices if you’re on a vegetarian diet.

*Pro-tip: Boost your iron absorption by consuming Vitamin C in tandem with your iron source. C-containing food options include citrus fruits, broccoli, tomatoes, kale and strawberries. You can also take a Complex C. For those who choose to take an iron supplement, note that Blood Builder® conveniently contains 15mg of Vitamin C by design!

Still questing for more ways to up your energy? Continue your journey by visiting our Energy page for more nutrition, recipes and supplement facts.

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1Recommendations to Prevent and Control Iron Deficiency in the United States. https://www.cdc.gov/mmwr/preview/mmwrhtmL/00051880.htm

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