9 Iron-Rich Foods You Should Add to Your Meals, According to a Dietitian

There are a number of reasons why you should look into upping your iron-intake. Maybe you've been feeling more tired than usual, seriously lacking energy, experiencing headaches and even dizziness. These are just two symptoms of an iron deficiency, better known as anaemia.

In the UK, it is estimated that 3% of men and 8% of women have iron deficiency anaemia. If you have any concerns, it's best to chat with your GP to arrange a blood test, but for those who have it and are looking to improve how much iron is in their diet, you're in the right place.

Dietitian Lola Biggs tells PS UK the importance of iron and the role it plays in our bodies as well as what could go wrong if your iron levels start to drop. She says: "Iron is an important mineral that our body needs to make red blood cells, which carry oxygen around the body. Low iron levels can also affect your immunity and leave you more susceptible to illness and infection."

Biggs explains that eating a varied and balanced diet should give you all the iron you need. The NHS recommends women aged 19 to 50 eat around 8mg of iron daily and ideally, you should try and include 2-3 servings of iron-rich foods daily.

However, there are some reasons why a person might become deficient in iron. "These include the inability to absorb iron due to conditions such as celiac disease, you may experience heavy periods, or you can have low iron levels due to simply not eating enough iron in your diet if you are vegan or vegetarian," Biggs says.

Therefore, switching up your diet to include some iron-rich foods could be the way forward, as well as taking supplements like Together Health's Gentle Iron Whole-foods Supplement (£8). Below, you'll find nine iron-rich foods recommended by our expert dietician to implement into your diet to get those iron levels back on track.

Together Health's Gentle Iron Whole-foods Supplement

From

£8

£8 at togetherhealth.co.uk

Lola Biggs is the in-house dietitian at natural health supplement brand, Together Health.

Popeye was onto something. If you didn't already know, this guy doesn't look that ripped because he's a gym rat. It's all from iron-rich spinach. Biggs tells us: "Spinach is an excellent source of iron, and is also packed with vitamins A and E, protein, calcium and fibre to help keep bones and immunity strong and boost brain health. It's an easy food to incorporate into your diet to improve iron levels."

She recommends adding it to a veggie lasagne, salads, smoothies, omelettes, curries, soups and stews. "For an added bonus, try spinach with tomatoes! This also helps in better absorption of the iron present in spinach by our body."

That purple vegetable that always gets brought out for a Sunday roast is actually pretty good for you, Biggs explains. "Bursting with iron, it's full of potassium, magnesium and vitamins that can boost overall health. Plus, beetroot is super easy for our bodies to absorb. Roast it in the oven with spices, toss it into a salad or make your own zingy beetroot juice."

Sweet potato is slowly overtaking its cousin, the potato, when it comes to making tasty low-carb meals. "This root veggie is a winner when it comes to boosting iron levels and it also contains vitamin C for enhanced iron absorption," Biggs says. "Roast in the oven (skin on) and eat with a mixed bean chilli for added iron powers."

You either love or hate these mini trees, but there's no denying how good they are for your balanced diet. Biggs tells us: "These little green trees are packed with iron, fibre, vitamins C and K and folate. 100 grams of broccoli will give you 0.7mg of iron. Keep the nutrients by steaming or roasting it rather than boiling it."

No, these aren't exclusive to Wagamama, you can have edamame beans whenever you want, your body will love you for it! "These beans are an iron powerhouse as well as being rich in calcium, these are brilliant little beans for supporting good health. They are also low in calories so make a great snack," Biggs says.

Legumes can be either fruits or vegetables, but for the sake of keeping things organised, these beans can be part of your five a day. "Loaded with healthy nutrients, legumes are a great source of iron," Biggs tells us. "Choose from chickpeas, kidney beans, lentils and black beans. Cheap and easy, you can throw them into a variety of dishes such as homemade pasta sauces, curries, stews, soups and even salads. Try and maximise iron absorption by eating legumes with foods high in vitamin C such as greens, tomatoes or citrus fruits."

If you need something to snack on during the day, dried fruits are a great, iron-rich choice. "Apricots, raisins and prunes are all great sources of iron and are a quick, easy and healthy snack," Biggs explains. "Apricots also contain vitamin A and B carotene to support eye health while raisins are a good source of essential nutrients and minerals. Add them to your yoghourt or eat a small handful daily instead of reaching for that afternoon biscuit."

Other iron-rich foods to have on your radar include nuts and seeds and luckily, there are loads to choose from.

Biggs says: "Munch on sesame seeds, pumpkin seeds and flaxseeds. Sprinkle on your morning porridge or Greek yoghurt or add to your smoothie. Pumpkin seeds are one of my favourites as they contain 11.4mg of iron so you really get to ramp up those iron levels."

Now for the meaty stuff, red meat and even shellfish are great for getting your iron. "Foods such as liver, beef, oysters and mussels are all high in iron, however, if you don't eat meat or fish and find it tricky to get enough iron rich fruit and veggies into your daily diet, you might want to top up your levels with a good quality iron supplement," Biggs tells us.

Lauren Gordon is the editorial coordinator at PS UK, where she creates lifestyle and identity content. Lauren has a degree in journalism from University of the Arts London and previously worked as a showbiz and TV reporter at The Mirror US. Lauren specialises in pop culture, hair and beauty, focusing on trends, sharing in-depth tutorials, and highlighting hidden gems in the beauty industry.