12 Iron-Rich Foods to Boost Your Energy and Support Your Health

Iron is one of those minerals we often overlook until we feel totally drained. If you feel tired all the time, struggle with brain fog, or bruise easily, low iron could be part of the picture. In fact, iron is essential for oxygen delivery, energy production, and immune function. And your body can’t make it on its own, you need to get it from food.

Here's the good news: plenty of delicious, everyday foods are packed with iron! Below is a list of my top 12 iron-rich foods that can help support energy, prevent deficiency, and keep your body thriving.

Why Iron Matters:

• Helps red blood cells carry oxygen to every cell in your body

• Supports energy, stamina, and mental clarity

• Plays a key role in immune function, hormone balance, and growth

There are two types of iron:

• Heme iron (from animal sources): easily absorbed by the body

• Non-heme iron (from plant sources): absorption depends on other nutrients like vitamin C

Top 12 Iron-Rich Foods to Enjoy:

1. Clams, Oysters & Mussels

   • Rich in heme iron

   • 3 oz can offer up to 3 mg of iron (17% DV)

   • Bonus: high in B12 and heart-healthy nutrients

2. Spinach

   • 2.7 mg iron per 3.5 oz raw (15% DV)

   • Non-heme iron, but vitamin C in spinach helps boost absorption

3. Beef Liver (and other organ meats)

   • 6.5 mg iron per 3.5 oz (36% DV)

   • Also rich in vitamin A, B vitamins, and choline for brain health

4. Lentils and Legumes

   • 6.6 mg per cup cooked lentils (37% DV)

   • Great source of fiber, folate, and plant protein

5. Grass-Fed Red Meat

   • 2.7 mg per 3.5 oz ground beef (15% DV)

   • Easily absorbed heme iron

6. Pumpkin Seeds

   • 2.5 mg per 1 oz (14% DV)

   • Great source of magnesium, zinc, and healthy fats

7. Quinoa

   • 2.8 mg per cup cooked (16% DV)

   • Naturally gluten-free, high in protein, and full of antioxidants

8. Dark Turkey Meat

   • 1.4 mg per 3.5 oz (8% DV)

   • High in protein, zinc, and selenium

9. Broccoli

   • 1 mg per cup cooked (6% DV)

   • High in vitamin C to help with iron absorption

10. Tofu

    3.4 mg per half cup (19% DV)

    Plant-based protein powerhouse, also rich in calcium

11. Dark Chocolate (70% or higher)

    3.4 mg per 1 oz (19% DV)

    Also contains magnesium, antioxidants, and gut-friendly prebiotics

12. Tuna and Fatty Fish

• 1.4 mg per 3 oz canned tuna (8% DV)

• Also packed with omega-3s, B12, and selenium

Tips to Boost Iron Absorption:

• Pair plant-based iron with vitamin C (like citrus, strawberries, bell peppers)

• Avoid tea and coffee with meals – they can block absorption

• Cook in a cast iron skillet to naturally boost iron in food

When to Get Tested:

If you experience fatigue, frequent colds, thinning hair, or pale skin, ask your practitioner about running labs like:

• Ferritin

• Iron Panel

• Hemoglobin/Hematocrit

• CBC (complete blood count)

Iron is essential, but balance is key.

Too little can leave you exhausted, but too much isn’t ideal either.

That’s why food-first is my favorite approach: it nourishes your whole body while keeping your iron stores steady and strong.

Let food be your medicine —> and let iron-rich choices give you the energy and clarity you deserve.