Fuel Up with Ferrous Power: 6 Iron-Rich Foods to Keep You Fired Up

Image Source: Economic Times

Feeling drained? Iron deficiency is a common culprit behind fatigue, but you can recharge naturally by adding these iron-rich foods to your plate. Both animal and plant-based options deliver a powerful energy boost and support overall wellness.

Key Highlights:

•⁠ ⁠Spinach: A leafy green powerhouse, spinach packs 2.7 mg of iron per 100 grams and is also rich in vitamin C for better absorption.

•⁠ ⁠Lentils: Just one cup of cooked lentils provides 6.6 mg of iron, making them a top vegetarian source.

•⁠ ⁠Red Meat (Beef/Lamb): Lean cuts offer highly absorbable heme iron, with beef delivering up to 2.5 mg per 100 grams.

•⁠ ⁠Tofu: A plant-based favorite, tofu contains about 5.4 mg of iron per 100 grams and is perfect for vegetarians and vegans.

•⁠ ⁠Oysters: Seafood lovers can enjoy oysters, which pack 7.8 mg of iron per 85-gram serving—one of the richest sources.

•⁠ ⁠Pumpkin Seeds: These tiny seeds offer 3.3 mg of iron per 100 grams and make a great snack or salad topping.

Outlook:

Combining these foods with vitamin C-rich produce like oranges or tomatoes can further boost iron absorption. With a balanced, iron-rich diet, you’ll be well on your way to beating fatigue and feeling energized every day.

Source: British Dietetic Association, Healthline, Cleveland Clinic, Dietary Guidelines for Americans