How To Fix Your Iron Deficiency Naturally
When I found out my iron was low, I had no clue where to start. I just knew I felt super tired, out of breath easily, and kind of foggy all the time. Once I realized food could actually help me fix that, I got way more intentional about what I was eating. And let me tell you, once I added more iron-rich foods, I really did start to feel better.
Here are 13 foods that genuinely helped me the most. They’re not weird or hard to find, and they made a big difference in my energy.
1. Lentils
Lentils are now a staple in my kitchen. One cup of cooked lentils has nearly 7 milligrams of iron, plus they’re filling and packed with protein and fiber. I add them to rice, make them into soup, or use them in salad bowls.
2. Spinach
I didn’t love spinach at first, but I started sautéing it with garlic and olive oil, and it changed the game. Cooked spinach gives you more usable iron than raw, and it’s such an easy add-on to eggs or pasta.
3. Fortified Cereal
This one surprised me the most. I started reading cereal labels and found brands that had 100 percent of the daily value for iron. I’d eat it with oat milk and some fruit in the morning and felt more energized by mid-week.
4. Pumpkin Seeds
These little seeds are packed with iron and I started keeping them in a jar at my desk. A small handful has about 2.5 milligrams of iron and they’re also great on oatmeal or yogurt.
5. Tofu
I never grew up eating tofu, but once I learned how to cook it right, it became a favorite. Half a block gives you a solid iron boost, and it works in stir-fries, curries, and rice bowls. Plus, it soaks up flavor so well.
6. Chickpeas
Chickpeas made it so easy to keep meals filling without eating meat. One cup has over 4 mg of iron. I add them to salads, mash them into toast spreads, and of course, make hummus.
7. Quinoa
I didn’t realize how much quinoa had going for it. It has iron, complete protein, and it cooks fast. I often mix it with veggies, beans, and a dressing for a lunch bowl that actually keeps me full.
8. Blackstrap Molasses
I only use a spoonful here and there, but this stuff is surprisingly high in iron. I mix it into warm oatmeal or a smoothie, and it adds a rich flavor with a nice little boost.
9. Dark Chocolate
I love that this counts. A square or two of dark chocolate (70 percent or higher) gives you a bit of iron and feels like a treat. I’d have it in the afternoon when I wanted something sweet and still feel like I was helping my body.
10. White Beans
White beans are super mild in flavor so they blend into anything. I mash them into pasta sauces, soups, and sometimes just heat them with herbs and olive oil. They’re one of the better bean options for iron too.
11. Cashews
Cashews became my go-to nut. A handful gives you a bit of iron and healthy fats. I keep a little container in my bag for those long days when I need a snack that doesn’t weigh me down.
12. Eggs
They’re simple, affordable, and easy to eat any time of day. The yolk has the iron, so I always make sure to eat the whole egg. Scrambled with spinach and toast? That’s a solid start to the day.
13. Beef
I don’t eat red meat all the time, but when I was working on raising my iron, I added a small serving of lean beef once or twice a week. It helped more than I expected and gave me quick results, paired with the other foods.
Final Thoughts
You don’t need to go overboard or change everything overnight. What helped me was finding foods I actually enjoyed and slowly working them into my routine. Iron takes time to build back up, but once I stuck with it, I noticed I wasn’t tired all the time and felt way more alert.
