15 foods that are high in iron and how to tell if you have a deficiency

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The advantages of iron embody:

Offers you energyContributes to muscle functionSupports the immune systemSupports the reproductive system, with extra iron consumption really helpful throughout pregnancyRegulates hormone creationImproves focus and focus

How a lot iron do we’d like?

The Nutrient Reference Consumption (NRI) for girls of reproductive age is 14.8mg iron per day, with an extra requirement really helpful throughout being pregnant. For males and non-menstruating girls, the requirement is 8.7mg per day.

Within the UK, iron deficiency is frequent, and notably so amongst infants underneath two, teenage ladies, pregnant girls and the aged. In response to UK authorities surveys, the vast majority of girls and ladies of menstruating age, and particularly these from low-income households, don’t meet their dietary goal.

Can we now have an excessive amount of iron?

Haemochromatosis is a particular genetic dysfunction that causes iron to construct up over time, resulting in extreme ranges. When you have a member of the family with haemochromatosis, you need to be screened to find out if you’re in danger. It’s arduous to diagnose, however one of many signs is fatigue. In case you are feeling drained on a regular basis, it’s endorsed that you simply go to your GP and have a blood take a look at earlier than taking iron dietary supplements.

Learn extra about this situation on the NHS web site.

What elements would possibly counsel iron deficiency?

There are a variety of things which may counsel your iron ranges could also be low, which embody:

• Blood loss as a consequence of heavy durations, peptic ulcers, haemorrhoids or by means of donating blood• Elevated wants, similar to being pregnant or durations of fast progress, like childhood and adolescence• Insufficient quantities in your food plan – though many plant meals present iron, it is just a little more durable to soak up, so be aware of this in case you comply with a vegan or plant-focused food plan• Poor absorption – decrease ranges of abdomen acid (brought on by atrophic gastritis, a situation that’s frequent within the aged; power diarrhoea; or extended use of antacids) could cut back your capacity to soak up iron

Do some meals intrude with iron absorption?

Some naturally occurring compounds present in sure meals are recognized to inhibit the absorption of iron.

These embody:

• tannins present in caffeinated and decaffeinated tea, in addition to crimson wine• phytates in wheat, beans, peas and lentils in addition to peanuts• oxylates in meals like spinach, nuts, chocolate, parsley and rhubarb• casein and sure types of calcium in dairy meals, together with yogurt, cheese and milk• phosvitin present in egg yolk

How do I do know if I’ve iron-deficiency anaemia?

As your iron shops dwindle, your physique’s capacity to supply wholesome crimson blood cells will cut back, too. This ends in low numbers of crimson blood cells circulating within the blood, and is also known as iron-deficiency anaemia.

You could expertise signs similar to:

• weak point• fatigue• pale complexion• breathlessness• coronary heart palpitations• an elevated susceptibility to an infection• issue concentrating

In an effort to diagnose iron-deficiency anaemia, your GP will request a full blood rely to evaluate crimson blood cells and a ferritin take a look at to measure iron shops.

How can I guarantee iron ranges are satisfactory throughout my being pregnant?

Some mums-to-be don’t meet the elevated want for iron throughout being pregnant – in case you’re involved, please seek the advice of your GP or midwife.

Pregnant girls ought to keep away from liver and any associated merchandise similar to liver pâté, as these can include excessive ranges of vitamin A, which can be dangerous to a creating child.

Which meals are a supply of iron?

There are two types of iron present in meals:

haem iron from animal meals, which is less complicated for us to absorbnon-haem iron present in plant-based meals

Vitamin C helps promote iron absorption, so combining vitamin C-rich meals like peppers with these supplying iron, like lentils, could assist assist iron absorption. Utilizing forged iron cooking pans may assist assist your iron consumption.

Wealthy sources of animal-based (haem) iron

1. Liver2. Beef3. Lamb4. Venison5. Hen, particularly the darkish meat, similar to thighs6. Clams, mussels and oysters7. Eggs

Wealthy sources of plant-based (non-haem) iron

8. Beans and pulses, together with kidney beans, pinto beans, lentils and chickpeas9. Leafy inexperienced greens, similar to watercress and kale10. Dried figs and apricots11. Oatmeal and rye12. Brewer’s yeast13. Soybeans and meals constructed from them, together with tofu14. Blackstrap molasses15. Quinoa

If you happen to suppose you could have iron-deficiency anaemia, discuss to your GP earlier than supplementing to make sure it’s applicable for you to take action.

Recipes which are excessive in iron

Liver & bacon sauté with potatoes & parsleyChicken liver & chorizo saladMussels with tomatoes & chilliSpeedy spaghetti with clamsChinese-style noodles with tofu & hazelnutsChickpeas & roasted veg tagineMoroccan lamb with apricots, almonds & mintRosemary balsamic lamb with vegetable mashPork with pears, prunes & verjuicePuy lentil salad with soy beans, sugar snap peas & broccoliLemony rice & peasMoroccan hariraSeven-cup muesliTofu & spinach cannelloniQuinoa chilli with avocado & coriander

Loved this? Now learn:

Iron-rich meals for vegetariansFive vitamins each lady needsBalanced food plan for pregnancyFood and hormones – what to eat throughout your periodWhat to eat throughout your menstrual cycle

In case your GP or medical practitioner advises an iron complement try our assessment of the very best iron dietary supplements.

This content material was up to date on tenth July 2025 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a put up graduate diploma in Personalised Vitamin & Dietary Remedy. She is a member of the British Affiliation for Vitamin and Life-style Medication (BANT) and a member of the Guild of Meals Writers. Over the past 15 years she has been a contributing creator to quite a few dietary and cookery publications together with BBC Good Meals.

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