So, if you\u2019ve noticed you\u2019re feeling especially tired, fatigued and low in energy, you might need to start incorporating more iron-rich foods into your diet. Not sure where to start? Keep reading for the top 12 iron-rich foods that will give you an energy boost in no time (with plenty of plant-based options included, too).<\/p>\n\n\n\n
Why it\u2019s important to eat foods rich in iron<\/h2>\n\n\n\n![\"best](\"https:\/\/www.noom.com\/uploads\/2022\/12\/what-foods-are-high-in-iron-1024x683.jpg\")
<\/figure>\n\n\n\nIron is an essential mineral that\u2019s needed for various functions of the body<\/a>.<\/p>\n\n\n\nOne of iron\u2019s most important roles is producing haemoglobin in our red blood cells, which are stored in the body as ferritin in the liver, muscle tissue and bone marrow. It\u2019s also responsible for transporting oxygen from the lungs throughout the entire body.\u00a0<\/p>\n\n\n\n
When you\u2019re not getting enough iron in your diet, your body can\u2019t produce haemoglobin which then causes an iron deficiency (a form of anaemia). Essentially, an iron deficiency is a health condition where there\u2019s not enough haemoglobin in the blood, leading to symptoms such as extreme tiredness and weakness.\u00a0<\/p>\n\n\n\n
While the body can store iron, it can\u2019t actually produce it. The body can only get iron from food which is why it\u2019s so important to eat foods that are rich in iron. Plus, women need to eat twice as many iron-rich foods as men as a way to replace the amount of blood lost during menstruation. <\/p>\n\n\n\n
Aside from transporting oxygen around the body iron also plays some other important roles<\/a> in the body, including: <\/p>\n\n\n\n\n- Myoglobin is a protein that helps store oxygen in the muscles. Myoglobin also contains iron and is responsible for the red colour of your muscles. <\/li>\n<\/ul>\n\n\n\n
\n- Various enzymes in the body contain iron which is involved in energy production. Not getting enough iron can contribute to tiredness and weakness which is common in people with an iron deficiency. <\/li>\n<\/ul>\n\n\n\n
\n- A healthy immune system partially relies on iron which can help the body fight infections. Not eating enough food rich in iron can impact your immune system which is you\u2019re more likely to get infections when you\u2019re iron deficient.\u00a0<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
Signs and symptoms that you\u2019re not getting enough iron<\/h2>\n\n\n\n
Understanding if you\u2019re getting enough iron can be pretty hard to spot initially, because the signs and symptoms can be subtle and mild. But, as you\u2019re consistently not getting enough iron from foods you might start to notice it more as your symptoms get worse over time.\u00a0<\/p>\n\n\n\n
Let\u2019s take a look at some signs and symptoms you may not be getting enough iron through your diet: <\/p>\n\n\n\n
\n- Extreme fatigue <\/li>\n\n\n\n
- Weakness <\/li>\n\n\n\n
- Pale skin <\/li>\n\n\n\n
- Cold hands and feet <\/li>\n\n\n\n
- Brittle nails <\/li>\n\n\n\n
- Headaches, dizziness or lightheadedness <\/li>\n\n\n\n
- Chest pain, fast heartbeat or shortness of breath<\/li>\n\n\n\n
- Poor memory and concentration<\/li>\n\n\n\n
- Getting infections<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
Why vegetarians and vegans struggle to get enough iron<\/h3>\n\n\n\n
There are two types of iron<\/a>; heme and non-heme. Heme iron comes from animal products that are easier to absorb by the body. Non-heme iron is found in plant-based foods that aren\u2019t as easy for the body to absorb.\u00a0<\/p>\n\n\n\nThe absorption of iron<\/a> plays a key role in iron deficiencies amongst meat eaters and plant-based eaters alike. Different health conditions like coeliac disease and the types of food you eat contribute to how your body absorbs iron. <\/p>\n\n\n\nOne study<\/a> found that iron depletion was more common in vegetarians than non-vegetarian participants, especially among vegetarian women and iron depletion was also higher among vegans in comparison to vegetarians. <\/p>\n\n\n\nBut, this doesn’t mean you shouldn\u2019t follow a plant-based diet. Going vegetarian<\/a> offers many health benefits. It just means you have to pay closer attention to your diet and make sure you\u2019re eating plant-based foods rich in iron.\u00a0<\/p>\n\n\n\n<\/div>\n\n\n\nAnimal-based iron-rich foods to incorporate into your diet<\/h3>\n\n\n\n
Meat eaters, this section is for you. <\/p>\n\n\n\n
If you\u2019re looking to boost your energy levels or you’re deficient and need to increase your iron intake, considering adding these high iron foods to your grocery list:\u00a0<\/p>\n\n\n\n
\n- Red meat: reach for beef, lamb, veal and pork<\/li>\n\n\n\n
- Fish: such as salmon, tuna, sardines and snapper<\/li>\n\n\n\n
- Poultry: opt for lean sources such as turkey or chicken<\/li>\n\n\n\n
- Eggs<\/li>\n<\/ul>\n\n\n\n<\/div>\n\n\n\n
Plant-based iron-rich foods to incorporate into your diet<\/h3>\n\n\n\n![\"foods](\"https:\/\/www.noom.com\/uploads\/2022\/12\/plant-based-iron-1-1024x683.jpg\")
<\/figure>\n\n\n\nSteering clear of animal products? No worries. <\/p>\n\n\n\n
If you\u2019re following a plant-based diet<\/a> you can still get non-haem iron into your diet with these iron-rich foods: <\/p>\n\n\n\n\n- Nuts<\/li>\n\n\n\n
- Dried fruit<\/li>\n\n\n\n
- Iron-fortified bread and breakfast cereals (meaning iron has been added)<\/li>\n\n\n\n
- Legumes: think mixed beans, baked beans, lentils and chickpeas<\/li>\n\n\n\n
- Dark leafy green vegetables: such as spinach, silver beet and broccoli<\/li>\n\n\n\n
- Oats <\/li>\n\n\n\n
- Tofu <\/li>\n\n\n\n
- Wholemeal pasta and bread <\/li>\n<\/ul>\n\n\n\n
Plus, if you\u2019re eating plant-based or you need foods rich in iron for anemia, cooking iron-rich foods like vegetables can increase the amount of iron<\/a> in vegetables to boost your iron absorption.\u00a0<\/p>\n\n\n\n
<\/figure>\n\n\n\nIron is an essential mineral that\u2019s needed for various functions of the body<\/a>.<\/p>\n\n\n\n One of iron\u2019s most important roles is producing haemoglobin in our red blood cells, which are stored in the body as ferritin in the liver, muscle tissue and bone marrow. It\u2019s also responsible for transporting oxygen from the lungs throughout the entire body.\u00a0<\/p>\n\n\n\n When you\u2019re not getting enough iron in your diet, your body can\u2019t produce haemoglobin which then causes an iron deficiency (a form of anaemia). Essentially, an iron deficiency is a health condition where there\u2019s not enough haemoglobin in the blood, leading to symptoms such as extreme tiredness and weakness.\u00a0<\/p>\n\n\n\n While the body can store iron, it can\u2019t actually produce it. The body can only get iron from food which is why it\u2019s so important to eat foods that are rich in iron. Plus, women need to eat twice as many iron-rich foods as men as a way to replace the amount of blood lost during menstruation. <\/p>\n\n\n\n Aside from transporting oxygen around the body iron also plays some other important roles<\/a> in the body, including: <\/p>\n\n\n\n Understanding if you\u2019re getting enough iron can be pretty hard to spot initially, because the signs and symptoms can be subtle and mild. But, as you\u2019re consistently not getting enough iron from foods you might start to notice it more as your symptoms get worse over time.\u00a0<\/p>\n\n\n\n Let\u2019s take a look at some signs and symptoms you may not be getting enough iron through your diet: <\/p>\n\n\n\n There are two types of iron<\/a>; heme and non-heme. Heme iron comes from animal products that are easier to absorb by the body. Non-heme iron is found in plant-based foods that aren\u2019t as easy for the body to absorb.\u00a0<\/p>\n\n\n\n The absorption of iron<\/a> plays a key role in iron deficiencies amongst meat eaters and plant-based eaters alike. Different health conditions like coeliac disease and the types of food you eat contribute to how your body absorbs iron. <\/p>\n\n\n\n One study<\/a> found that iron depletion was more common in vegetarians than non-vegetarian participants, especially among vegetarian women and iron depletion was also higher among vegans in comparison to vegetarians. <\/p>\n\n\n\n But, this doesn’t mean you shouldn\u2019t follow a plant-based diet. Going vegetarian<\/a> offers many health benefits. It just means you have to pay closer attention to your diet and make sure you\u2019re eating plant-based foods rich in iron.\u00a0<\/p>\n\n\n\n Meat eaters, this section is for you. <\/p>\n\n\n\n If you\u2019re looking to boost your energy levels or you’re deficient and need to increase your iron intake, considering adding these high iron foods to your grocery list:\u00a0<\/p>\n\n\n\n Steering clear of animal products? No worries. <\/p>\n\n\n\n If you\u2019re following a plant-based diet<\/a> you can still get non-haem iron into your diet with these iron-rich foods: <\/p>\n\n\n\n Plus, if you\u2019re eating plant-based or you need foods rich in iron for anemia, cooking iron-rich foods like vegetables can increase the amount of iron<\/a> in vegetables to boost your iron absorption.\u00a0<\/p>\n\n\n\n\n
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Signs and symptoms that you\u2019re not getting enough iron<\/h2>\n\n\n\n
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Why vegetarians and vegans struggle to get enough iron<\/h3>\n\n\n\n
Animal-based iron-rich foods to incorporate into your diet<\/h3>\n\n\n\n
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Plant-based iron-rich foods to incorporate into your diet<\/h3>\n\n\n\n
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![\"iron](\"https:\/\/www.noom.com\/uploads\/2022\/12\/foods-rich-in-iron-1024x683.jpg\")
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