Foods Rich in Iron: Best Food Sources of Iron to Support Energy & Reduce Fatigue

Iron in Food

Iron exists in food in two main forms known as haem iron and non-haem iron. Haem iron is found in animal foods such as meat and seafood and is the most easily absorbed form of iron. Non-haem iron is found in plant foods including vegetables, beans, pulses and grains, as well as fortified foods such as cereals. This form of iron is less easily absorbed by the body.

Eating foods that contain haem iron at the same time as non-haem iron sources can help increase the absorption of non-haem iron. Vitamin C-rich foods such as peppers, citrus fruits and tomatoes can also support iron absorption from plant foods.

Some foods and drinks can make it harder for your body to absorb iron, particularly when eaten or drunk at the same time as iron-rich meals. These include:

• Tea and coffee
• Fizzy drinks
• Large quantities of milk and dairy foods
• High-fibre cereals

Antacids used for indigestion may also reduce iron absorption.

Best Sources of Iron in Food

Iron is found in a wide range of foods, from animal-based sources to plant-based and fortified options. Below are some of the best food sources of iron:

List of Meat (& Eggs) High in Iron

• Chicken liver – 12.9mg per 100g
• Beef steak – 9.3mg per 170g steak
• Turkey meat (dark) – 1.3mg per 85g
• Chicken breast / thigh – 1mg per 150 gr portion

List of Seafood High in Iron

• Oysters – 7.8mg per 85g
• Mackerel – 2.7mg per 170g
• Canned tuna – 2.5mg per drained can
• Seabass – 1.2mg per fillet

List of Vegetables High in Iron

• Spinach – 6.4mg per cup cooked
• Artichokes – 1mg per cup
• Green peas – 2.5mg per cup
• White button mushrooms – 2.7mg per cup cooked

List of Fruit High in Iron

• Dried apricots – 7.5mg per cup
• Dried goji berries – 1.9mg per 5 tablespoons

List of Grains & Cereals High in Iron

• Fortified cereals – 19.6mg per ¾ cup
• Quinoa – 2.8mg per cup

List of Beans & Other Foods High in Iron

• Squash and pumpkin seeds – 2.5mg per 28g handful
• Tempeh – 2.1mg per 100g
• Cocoa powder – 15.5mg per 100g
• Lentils - 3.3mg per ½ cup
• Chickpeas - 2.4mg per ½ cup
• Coco powder - 3.3mg per 2 tbsp
• Black strap molasses - 3.5mg per tbsp

Sources of Iron in Vegan Diets

Vegans can obtain iron from many of the foods listed above, excluding meat, dairy and seafood. Plant-based sources include vegetables, beans, pulses, grains, seeds, dried fruit and fortified foods such as cereals. As these foods provide non-haem iron, pairing them with vitamin C-rich foods may help improve absorption.

Sources of Iron for Vegetarians

Vegetarians can include many of the foods listed above, excluding meat and seafood. This includes plant-based iron sources as well as eggs and fortified foods. As with vegan diets, combining non-haem iron foods with vitamin C-rich foods can help support iron absorption. You can find out more in this blog.

Things to Do to Make Sure You Get Enough Iron

• Eat a varied diet that includes iron-rich foods
• Pair plant-based iron foods with vitamin C-rich foods
• Avoid tea, coffee or fizzy drinks one hour before and after meals
• Avoid large amounts of dairy foods alongside iron-rich meals
• Be aware that high-fibre cereals may reduce iron absorption

Who May Need an Iron Supplement?

Although there are foods that provide iron, we don’t absorb all the iron in our food, and factors like diet, lifestyle and age can affect levels and some people may require an iron supplement to safeguard their intake.

This includes menstruating women, as they lose blood during their monthly period.

Growing children may also need an iron supplement. Vitabiotics Feroglobin Liquid, provides iron, plus minerals and B vitamins that are gentle on the stomach. The delicious honey and orange flavour liquid is suitable for the family, including children over 3 years. For adults, a daily intake 10ml of Feroglobin Liquid, provides an average of 14mg of iron.

Iron contributes to normal formation of red blood cells and haemoglobin, and normal oxygen transport in the body, and the process of cell division, which are important considerations for mother and the developing baby. After birth, iron remains important as it helps to support normal iron levels.

Athletes may also benefit from taking an iron supplement.

Our Best Iron Supplements

If you’re finding it hard to get enough iron from food alone, an iron supplement can be a simple way to support your intake. We offer a range of gentle iron options to suit different preferences and daily routines:

Feroglobin Capsules

• Each capsule provides 17mg of iron which contributes to normal cognitive function, energy release and immune system function.
• The slow-release format is designed to be gentle on the stomach
• Also includes folic acid, vitamin B6 and vitamin B12, which contribute to normal blood cell formation

Feroglobin Fizz

• Each effervescent tablet provides 17mg of iron
• Dissolves in water, offering an alternative to tablets or capsules
• Includes vitamins B6 and B12, which contribute to energy-yielding metabolism
• Also contains vitamin C, which contributes to the reduction of tiredness and fatigue and supports iron absorption
• Copper is included to support normal iron transport in the body

Feroglobin Liquid

• Provides 14mg of iron per 10ml
• Liquid format suitable for those who prefer not to take tablets
• Contains folate, which contributes to the reduction of tiredness and fatigue

Feroglobin Plus Liquid

• Provides 14mg iron per 10ml
• An advanced formula with vitamin D which contributes to the normal function of the immune system as well as Siberian Ginseng, Green tea extract and more.
• An easy-to-take liquid that’s ideal for women and men

Ultra Iron

• Each tablet provides iron in a slow-release format
• Includes vitamin C, which contributes to the reduction of tiredness and fatigue and increases iron absorption
• Also contains folic acid and vitamin B12, which contribute to normal blood cell formation

Conclusion

Iron plays an important role in supporting everyday health, from normal energy release to the formation of red blood cells. A varied, balanced diet can provide iron from many food sources, though some people may need to pay a little more attention to their intake at different stages of life.

Understanding foods are rich in iron, how absorption works, and when a supplement may be helpful and make it easier to support your iron intake with confidence.

If you have any concerns about your iron levels or are unsure what’s right for you, speaking to a GP or qualified health professional can help you make the best choice for your needs.