What are 10 Foods High in Iron?

Iron is one of those nutrients that's absolutely essential to our health, yet many of us don't get enough of it. It keeps our energy levels up, supports the immune system, and prevents iron deficiency anaemia.

In fact, iron deficiency is quite common in the UK, affecting around 8% of women and 3% of men. However, by including a variety of iron-rich foods in your diet, you can easily meet your daily needs and maintain a healthy balance.

Let’s talk about some of the best foods high in iron that can keep you energised and feeling your best.

Why is iron essential for your health?

Iron is a vital mineral that keeps our bodies running smoothly. Here are some key ways iron benefits our health:

1.    Oxygen Transport: Iron is a critical component of haemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body.

2.    Energy Production: Iron is essential for the production of energy at the cellular level that helps to convert nutrients into energy.

3.    Cognitive Function: Iron supports brain health and cognitive function, including memory, concentration, and learning.

Top 10 Iron-rich Foods in the UK

To ensure adequate iron intake, consider including these top 10 iron-rich foods in your diet:

1.    Red Meat: Beef and lamb are excellent sources of heme iron, which is easily absorbed by the body. Regular consumption can significantly contribute to meeting your iron needs.

2.    Poultry: Chicken and turkey provide a good amount of heme iron. Including poultry in your meals is an effective way to boost your iron intake.

3.    Fish and Shellfish: Salmon, tuna, and shellfish such as oysters are rich in iron. These options not only provide iron but also offer additional health benefits like omega-3 fatty acids.

4.    Spinach and Dark Leafy Greens: Vegetables like spinach, kale, and Swiss chard are excellent plant-based sources of iron. While they contain non-heme iron, pairing them with vitamin C-rich foods can enhance absorption.

5.    Legumes: Beans, lentils, and chickpeas are fantastic high-iron foods, especially for those following a vegetarian or vegan diet. They are versatile and can be added to various dishes.

6.    Nuts and Seeds: Pumpkin seeds and cashews are among the best sources of iron in the nuts and seeds category. They make great snacks or additions to salads and smoothies.

7.    Fortified Cereals and Grains: Many cereals and grains are fortified with iron, making them a convenient way to increase your intake. Check labels for iron content to make informed choices.

8.    Tofu and Soy Products: Tofu and other soy products are popular plant-based iron sources. They are especially beneficial for vegetarians and vegans looking to boost their iron intake.

9.    Dried Fruits: Raisins, apricots, and prunes are iron-rich snacks that can be easily incorporated into your diet. They also provide a sweet treat while helping to meet your iron needs.

10. Eggs: Eggs are a versatile and easily accessible source of iron. They can be enjoyed in various forms, from breakfast dishes to salads and sandwiches.

How Can You Enhance Iron Absorption?

Tips to Boost Iron Absorption:

Enhancing your body's ability to absorb iron is just as important as consuming iron-rich foods. Here are some effective tips to boost iron absorption:

1.    Include vitamin C-rich foods: Vitamin C significantly enhances iron absorption. Pair iron-rich foods with fruits and vegetables like oranges, strawberries, and bell peppers.

2.    Cook in Cast Iron: Cooking in cast iron cookware can increase the iron content of your food.

Foods to Avoid When Eating Iron-Rich Foods:

While incorporating iron-rich foods into your diet is crucial for maintaining healthy iron levels, certain foods and beverages can actually hinder the absorption of iron.

1.    Caffeine: Coffee and tea contain compounds that can inhibit iron absorption. It’s best to consume them between meals.

2.    Certain dairy products: Calcium in dairy products can interfere with iron absorption. Try to consume iron-rich and calcium-rich foods separately.

When to Consider Iron Supplements?

While a balanced diet is the best way to meet your iron needs, supplements may be necessary for people with higher iron requirements or those who struggle to get enough iron from food alone.

Recommended Iron Vitamins & Supplements:

1.    Solgar Earth Source Koji Iron 30 Veg. Caps: A natural and gentle source of iron that’s easy on the stomach.

2.    Solgar Gentle Iron 20MG 180 Veg. Caps and 90 Veg. Caps: Ideal for those needing a higher dosage without gastrointestinal discomfort.

3.    Spatone Iron 28 Day: A unique liquid form of iron, perfect for those who prefer not to take pills.

4.    Vitabiotics Feroglobin Plus Liquid 200ML: This comprehensive formula includes iron along with supporting vitamins and minerals, offering a complete solution for iron supplementation.

Get Iron Vitamin & Supplements at Pearl Chemist Group

Eating foods high in iron and using smart eating habits to boost iron absorption can keep you healthy and full of energy.

Focusing on your iron intake can really improve your overall well-being. So, purchase these supplements by ordering online with us or visiting your nearest Pearl Chemist Group branch.