If You’re Low on Iron, Try Eating More of These 12 Foods

soup in bowl
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So You Need More Iron?

If you’ve been feeling super tired all the time, dizzy for no reason, or just kind of out of it lately, there’s a chance your iron levels are low. It happens more often than we think, especially if you don’t eat a lot of red meat or you’ve had changes in your diet. Iron helps your body carry oxygen, so when you don’t get enough, you feel worn out even after a full night of sleep.

The good news? You don’t need crazy supplements right away. Just adding more iron-rich foods to your meals can really help. These are the ones that worked for me and are actually easy to eat regularly.

 

1. Spinach

Spinach
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Spinach is one of the easiest ways to get more iron, especially if you cook it. When raw, it’s still healthy, but cooking spinach actually makes it easier for your body to use the iron in it. It also has vitamin C, which helps your body absorb that iron even better. I usually toss a handful into my scrambled eggs or sauté it with garlic and olive oil for a quick side.

 

2. Lentils

Lentils
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Lentils are super filling and full of iron. One cup of cooked lentils has a lot of plant-based iron and also gives you protein and fiber. They work great in soups, rice dishes, or even cold salads. I love how they soak up flavor and keep you full for hours.

 

3. Beef

Beef
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If you eat meat, beef is one of the best sources of iron your body can actually use really well. Just a small serving of lean beef can go a long way. I don’t eat it every day, but having it a few times a week in things like stir-fry or chili made a noticeable difference in my energy.

 

4. Pumpkin Seeds

Pumpkin Seeds
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These tiny seeds are seriously powerful. Just a small handful of pumpkin seeds gives you a nice amount of iron. I keep them in a jar on the counter and sprinkle them over oatmeal, salads, or even eat them as a snack. They also give you magnesium and healthy fats.

 

5. Chickpeas

Chickpeas
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Chickpeas are really easy to add to meals. They have iron, protein, and fiber all in one. I roast them for a crunchy snack, mix them into rice, or make hummus. They’re budget-friendly and really help if you’re trying to get more plant-based iron.

 

6. Tofu

Tofu
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Tofu is another plant-based food with iron. What I like most is that it takes on whatever flavor you cook it with, so it doesn’t have to be bland. Half a block of tofu in a veggie stir-fry gives you a good boost of iron and protein without needing meat.

 

7. Fortified Cereal

Fortified Cereal
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Some breakfast cereals are made with added iron. You just have to read the label to find the ones that are low in sugar and high in fiber. One bowl in the morning can sometimes give you almost half of what you need for the whole day. It’s such an easy fix.

 

8. Quinoa

Quinoa
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Quinoa is super simple to cook and full of nutrients, including iron. One cup has a decent amount of plant-based iron, and it also gives you complete protein. I use it as a base for lunch bowls or serve it with grilled veggies.

 

9. Sardines

Sardines
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Sardines are not for everyone, but if you like them, they’re packed with iron and healthy fats. You can put them on toast, mix them with lemon juice and herbs, or eat them straight from the can. They’re especially helpful if you don’t eat much meat but still want animal-based iron.

 

10. Dark Chocolate

Dark Chocolate
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Dark chocolate has iron, and honestly, it feels nice to know dessert can help, too. Just make sure it’s at least 70 percent cocoa. I eat a square or two in the afternoon, and it gives me a sweet treat plus a little nutrient bonus.

 

11. Kidney Beans

Kidney Beans
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Kidney beans are a great source of iron, and they’re really filling. They work well in soups, stews, and even cold bean salads. I usually mix them with rice and veggies for a super simple lunch that keeps me full and energized.

 

12. Eggs

Eggs
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Eggs are easy to make and pretty much go with anything. The yolk is where the iron is, so don’t skip it. I like mine boiled or scrambled with veggies like spinach or peppers. It’s a solid way to get a little extra iron without trying too hard.

 

Final Thoughts

 

If your iron levels are low, it can take a toll on how you feel. But the fix doesn’t have to be complicated. Just start working more of these foods into your week. Pairing them with foods high in vitamin C, like oranges or bell peppers, helps your body use the iron even better.