15 Iron-Rich Foods for Healthy Energy Levels

Biologically speaking, iron is a trace mineral and an essential nutrient that your body requires to function properly. It helps with immune function, detoxification, and the creation of several proteins and enzymes.^[1] One of these proteins is hemoglobin, a complex protein used by red blood cells to carry oxygen throughout the body.

Iron deficiency anemia is a condition that occurs when your blood doesn’t contain enough iron, hemoglobin, or red blood cells to transport the oxygen you need from your lungs to your tissues. While there are several types of anemia, iron deficiency is by far the most common. Over 1.6 billion people worldwide are anemic. Of these, several hundred million have iron deficiency anemia.^[2] If you suspect that you have an iron deficiency, consult your health care provider. They may want to check your hematocrit levels, which is a test to see if you have too few red blood cells.

There are two types of dietary iron-heme and nonheme. Heme iron comes only from animal sources-meat, poultry, and seafood. Plant sources contain only nonheme iron, which isn’t as easily absorbed by your body as heme.^[3] This may be because certain phytochemicals in plants, including oxalates, polyphenols, tannins, and phytates promote slower, more controlled iron absorption.^{[4, 5]}

Despite this, vegans and vegetarians don’t suffer from iron deficiency at any greater rate than meat-eaters do. There may be two reasons for this. First, plant-based diets tend to be high in vitamin C, which acutely increases iron absorption. Second, because vegetables are relatively low in calories and high in nutrients, vegans and vegetarians take in significantly more iron per calorie consumed. In other words, 100 calories of spinach contains as much iron as 1700 calories of steak.^[6]

RDA of Iron

To prevent iron deficiency anemia, it’s important to consume the proper amount of iron for your body. Different life stages have different requirements, and women tend to need a little more than men. Consult these charts to find your recommended daily iron intake. Because of the slow, controlled bioavailability of nonheme iron, the U.S. Food and Nutrition Board recommends that vegans and vegetarians consume 1.8 times the RDA for iron.^{[3, 7]}

Iron Recommended Dietary Allowances (RDAs) for Nonvegetarians

Age	Male	Female	Pregnancy	Lactation
0-6 months	.27 mg	.27 mg	N/A	N/A
7-12 months	11 mg	11 mg	N/A	N/A
1-3 years	7 mg	7 mg	N/A	N/A
4-8 years	10 mg	10 mg	N/A	N/A
9-13 years	8 mg	8 mg	N/A	N/A
14-18 years	11 mg	15 mg	27 mg	10 mg
19-50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg	N/A	N/A

Iron Recommended Dietary Allowances (RDAs) for Vegans and Vegetarians

Age	Male	Female	Pregnancy	Lactation
0-6 months	.27 mg	.27 mg	N/A	N/A
7-12 months	20 mg	20 mg	N/A	N/A
1-3 years	12 mg	12 mg	N/A	N/A
4-8 years	18 mg	18 mg	N/A	N/A
9-13 years	14 mg	14 mg	N/A	N/A
14-18 years	19 mg	27 mg	48 mg	18 mg
19-50 years	14 mg	32 mg	48 mg	16 mg
51+ years	14 mg	14 mg	N/A	N/A

15 Plant-Based, Iron-Rich Foods for Healthy Energy Levels

Some of the most potent plant sources of iron are fortified cereals and flour. However, fortified foods and enriched flour are heavily processed and carry their own health risks.^[8] It’s always best to get your nutrition from natural sources. Fortunately, there are plenty of plant-based foods that you can incorporate into an iron-rich diet. Here are 15 of the top vegan food sources of iron.

1. Spirulina

A favorite in green juices and smoothies, spirulina is a blue-green algae rich in protein, vitamins, minerals, and antioxidants.^[9] One tablespoon of spirulina contains 2 mg of iron.^[10]

2. Spinach

The list of health benefits from dark leafy green vegetables seems endless. They contain an abundance of antioxidants, folate, and vitamins A, C, E, and K. Most dark leafy greens also have a high iron content.^[11]Salad greens, mustard greens, Swiss chard, and bok choy are all excellent choices, but when it comes to iron, spinach brings the muscle. One cup of cooked spinach contains over 6 mg of the mineral.^[12]

3. Dried Beans

Beans are an excellent source of iron, though the exact content varies by type. White beans have one of the highest iron concentrations with almost 8 mg per cooked cup. One cup of cooked lentils provides 6.6 mg of iron, and the same quantity of kidney beans or chickpeas nets you about 5 mg. Other iron-rich beans include cowpeas, lima beans, and navy beans.^[12]

4. Green Peas

They belong to the same family of legumes as beans, so it’s no surprise that green peas are a respectable source of iron-2.5 grams per cooked cup.^[13]

5. Tempeh and Nattō

Soy products, like tofu, have an extremely high iron content. Unfortunately, soybeans are the most heavily genetically modified crop in the United States. As of 2016, 94% of all soybeans are GMO.^[14] To avoid the health risks associated with soy, look for products that are both organic and fermented. For a product to be considered organic, it cannot contain GMOs.

Nattō is a fermented soy product that boasts a very high iron content-an astounding 15 mg per cup.^[15] The iron concentration in tempeh isn’t nearly as high, but each cup of the fermented soy product still contains a respectable 4.5 mg.^[16]

6. Sesame Seeds

Sesame seeds are a boon to both heart health and overall wellness. They’re a natural source of several potent antioxidants, containing vitamin E, flavonoids, and lignans, particularly sesamin and sesamolin.^[17]These phytochemicals provide many health benefits. Sesame seeds are also a great source of iron. Just one ounce of the seeds contains 4.18 mg.^[18]

7. Dried Fruit

Fruit is a very good source of iron. Dried fruit may be even better, as it concentrates the nutrients in a small, non-perishable package. A half cup of dried fruit has the same nutrients as a cup of fresh fruit. Just make sure that you choose dried fruit with no added sugar. Some fruits sold as “dried” are actually “candied,” which means they were heated in a sugary syrup. Avoid “dried” dates, pineapple, and cherries for this reason.

Good choices include apricots, raisins, and prunes. Ten dried apricot halves contain 2 mg of iron while five prunes have 1.2 mg. One-half cup of raisins has 3 mg of the trace mineral.^[19]

8. Dark Chocolate

Good news! Dark chocolate has a wonderfully high iron content. Per ounce, dark chocolate has a higher iron density than steak. One 100 gram bar of 70-85% cacao chocolate contains 12 mg of iron. Unfortunately, this isn’t a free pass to eat all the chocolate you want. Eat dark chocolate in moderation, but when that irresistible sweet tooth hits, you could do a lot worse.^[20]

9. Pumpkin Seeds

Already a favorite autumnal treat, there are good reasons to start eating pumpkin seeds year-round. Also known as pepitas, one ounce of pumpkin seeds contain 4.2 mg of iron.^[12] They’re also a concentrated source of zinc, magnesium, and fatty acids.^[21]

10. Quinoa

Though classified as a whole grain, quinoa is technically a seed. While South Americans have been cultivating the plant for almost 5000 years, quinoa has seen a surge in popularity amongst North American health enthusiasts in the last several years, and it’s not very hard to see why. The seed is gluten-free and rich in protein, manganese, phosphorus, magnesium, folate, and thiamine (vitamin B1).^[22] And let’s not forget iron! A cup of cooked quinoa contains almost 3 mg of iron.^[23]

11. Whole Grains

Refined grains use only the endosperm of a grain. This improves shelf life but robs the grain of many nutrients, including iron. Whole grains contain the entire grain kernel?bran, germ, and endosperm, because of this, whole grains retain a much higher nutritional value. Brown rice, oats, and barley are all excellent choices for iron.^[24]

12. Dandelion Greens

While many people consider dandelions a nuisance, dandelion greens make a healthy addition to any salad. One hundred grams of raw dandelion greens contain 3 mg of iron. They’re also very high in vitamin C, which makes the iron they contain all the more absorbable.^[25]

13. Coconut

Coconut water and coconut oil are enjoying an all-time high in popularity right now, but what about coconut meat? Raw coconut meat packs in about 2.5 mg of iron per 100 grams. That’s around 10 mg for a whole coconut.^[26] Try it with a little lime and chili for a tart and spicy treat.

14. Curry Leaves

Curry leaves are a wonderful staple of Indian cooking and feature a high iron content. When used as a spice, curry is not consumed in large enough quantities to add a significant iron boost. However, curry leaf extracts are frequently used in high-quality, natural, vegan iron supplements.^[27] But don’t let that stop you from adding curry leaves to your cooking. Curry leaves, like most spices, also contain a wealth of other beneficial phytonutrients.

15. Blackstrap Molasses

Blackstrap molasses is a thick, dark syrup created as a byproduct of extracting sugar from sugar cane. While refined sugar has been completely stripped of its nutritional content, blackstrap molasses retains all the vitamins and nutrients found in the original plant. Basically, molasses is all the nutritional content that was stripped from refined sugar.

Because of this, blackstrap molasses has a very high nutrient density. Just one tablespoon contains anywhere from 3.5 to an astonishing 12.6 mg of iron-twice as much as a rib eye steak! It’s also a significant source of vitamin B6, calcium, magnesium, manganese, and potassium.^{[12, 28,29]}

Supplementing With Iron

For most people, a diet that includes plenty food-derived iron should be sufficient to prevent iron deficiency. In certain cases, such as absorption issues or pregnancy, iron supplements may be the key to maintaining healthy iron levels. Do your research and look for natural supplements, as the synthetic versions lack the conutrients that let our bodies process and absorb the vital constituents of your food. You may want to find a supplement in pill form as liquid iron supplements can stain teeth.^[30]

I personally recommend Iron Fuzion™, Global Healing Center’s own iron supplement. Iron Fuzion uses iron extracted from the leaves of organic Murraya koenigii, better known as the curry tree, to create a natural, safe, vegan iron supplement.

Do you monitor your iron consumption? What iron-rich foods do you eat? Tell us in the comments!

References (30)

1. “Sources of Iron.” Go Ask Alice! The Trustees of Columbia University in the City of New York, n.d. Accessed 17 Apr. 2017.


2. Miller, Jeffery L. “Iron Deficiency Anemia: A Common and Curable Disease.” Cold Spring Harbor perspectives in medicine 3.7 (2013). Accessed 17 Apr. 2017.


3. “Dietary Supplement Fact Sheet: Iron.” National Institutes of Health. U.S. Department of Health and Human Services, 11 Feb. 2016. Accessed 17 Apr. 2017.


4. Sotelo, Angela, et al. “Role of Oxate, Phytate, Tannins and Cooking on Iron Bioavailability from Foods Commonly Consumed in Mexico.” International Journal of Food Sciences and Nutrition61.1 (2009): 29-39. Accessed 17 Apr. 2017.


5. “Polyphenol Antioxidants Inhibit Iron Absorption.” News | Penn State University, The Pennsylvania State University, 23 Aug. 2010. Accessed 17 Apr. 2017.


6. “Iron in the Vegan Diet.” The Vegetarian Resource Group (VRG), The Vegetarian Resource Group, Accessed 17 Apr. 2017.


7. Norris, Jack. “Iron in Vegetarian Diets.” Oregon State University, Academy of Nutrition and Dietetics, 2013. Accessed 17 Apr. 2017.


8. “Keep the Multi, Skip the Heavily Fortified Foods.” Harvard T.H. Chan School of Public Health, The President and Fellows of Harvard College. Accessed 17 Apr. 2017.


9. Ehrlich, Steven D. “Spirulina.” University of Maryland Medical Center, American Accreditation HealthCare Commission, 16 July 2013. Accessed 17 Apr. 2017.


10. “Basic Report 11667, Seaweed, Spirulina, Dried.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


11. Yan, Lin. “Dark Green Leafy Vegetables.” United States Department of Agriculture: Agricultural Research Service, United States Department of Agriculture, 13 Aug. 2016, Accessed 17 Apr. 2017.


12. “Appendix B. Food Sources Of Selected Nutrients.” Dietary Guidelines for Americans 2005, U.S. Department of Health and Human Services, 9 July 2008, Accessed 17 Apr. 2017.


13. “Basic Report: 11305, Peas, green, cooked, boiled, drained, without salt.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


14. “Recent Trends in GE Adoption.” United States Department of Agriculture Economic Research Service, United States Department of Agriculture, 3 Nov. 2016, Accessed 17 Apr. 2017.


15. “Basic Report: 16113, Natto.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


16. “Basic Report: 16114, Tempeh.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


17. Morris, J. B. “Food, Industrial, Nutraceutical, and Pharmaceutical Uses of Sesame Genetic Resources.” Horticulture and Landscape Architecture – Purdue University, Purdue University, Accessed 17 Apr. 2017.


18. “Basic Report: 12024, Seeds, sesame seeds, whole, roasted and toasted.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


19. Clifford, J., et al. “Iron: An Essential Nutrient.” Colorado State University Extension, Colorado State University Extension, July 2015, Accessed 17 Apr. 2017.


20. “Basic Report: 19904, Chocolate, dark, 70-85% cacao solids.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


21. Cascio, Julie. “Pumpkin Seeds.” University of Alaska Fairbanks, University of Alaska Fairbanks, Aug. 2010, Accessed 17 Apr. 2017.


22. “Quinoa.” Harvard T.H. Chan School of Public Health, The President and Fellows of Harvard College, Accessed 17 Apr. 2017.


23. “Basic Report: 20137, Quinoa, cooked.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


24. “All About the Grains Group.” Choose MyPlate, United States Department of Agriculture, 18 Oct. 2016, Accessed 17 Apr. 2017.


25. “Basic Report: 11207, Dandelion greens, raw.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


26. “Basic Report: 12104, Nuts, coconut meat, raw.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


27. Ranjitha, D., and K. Sudha. “CURRY LEAVES (MURRAYA KOENIGII) INCORPORATED IRON RICH CURD: PRODUCTION, PHYTOCHEMICAL, NUTRITIONAL AND PROXIMATE COMPOSITION.” International Journal of Medicine and Pharmaceutical Science, vol. 6, no. 4, Aug. 2016, pp. 13-16.


28. “Full Report (All Nutrients): 45112163, HOUSE OF HERBS, BLACKSTRAP MOLASSES, UPC: 073060002109.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


29. “Basic Report: 23266, Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0″ fat, all grades, cooked, grilled.” National Nutrient Database for Standard Reference Release 28, United States Department of Agriculture. Accessed 17 Apr. 2017.


30. Martin, Laura, and David Zieve. “Taking Iron Supplements.” MedlinePlus Medical Encyclopedia, U.S. National Library of Medicine, 3 May 2015.

Iron Deficiency: How to Improve Low Iron Levels

Iron deficiency knows no borders-it’s common throughout the world and in all economic classes. According to the World Health Organization, an estimated 30% of the world’s population has an iron status that is considered below normal. This may seem like a wildly inflated or inaccurate figure, but healthy adults only store about 3-4 grams of iron in their bodies. This is an incredibly small amount of this essential element and the loss of just a few extra milligrams every day can quickly add up to an iron deficiency.^{[1, 2]}

In much of the developing world, iron deficiency is typically the result of harmful organisms, acquired immunodeficiency, and other health issues. In more developed areas with sanitary water and working conditions, this deficiency is more likely to result from diet, pregnancy, or blood loss. Because of this, iron deficiency can be both a condition itself and a symptom of other conditions.^{[1, 3]}

To address nutritional deficiencies like low iron status, a doctor or medical professional must first identify the deficiency and then determine what might be causing it. Typically, you would simply consume more of the missing nutrient-for example, from foods rich in iron or iron supplements-to make up for the deficiency. Iron is a bit more complicated than other essential nutrients, though. Too little iron is a concern, but high iron levels can be equally troublesome as too much iron can cause oxidative damage. You must aim for iron homeostasis to keep yourself healthy.

Iron Distribution in the Body

Iron is regulated and stored in minuscule amounts. The mineral is primarily involved in oxygen transport in several different processes throughout the body. Under normal circumstances, iron is securely attached to proteins to keep it from reacting with other molecules in the body and generating free radicals.

The vast majority of iron, about 70%, is stored in your red blood cells in molecules of hemoglobin. Myoglobin and some enzymes account for another 15%. Ferritin and transferrin, which are proteins that store and transport iron, contain the remaining 15%.^[4]

What’s the Difference Between Anemia and Iron Deficiency Anemia?

Anemia is a general term that refers to a deficiency in red blood cells (the red blood cell count), or a deficiency of hemoglobin in the blood cells themselves. There are several types of anemias, and iron deficiency anemia is one of them. Since iron deficiency anemia is the most common type of anemia, you often see the condition referred to as simply “anemia” or shortened to IDA. True iron deficiency anemia is relatively rare in developed countries, however.^[5]

Iron Deficiency

In general, this deficiency is the result of an iron imbalance. You’re either not ingesting enough iron or you’re losing too much iron through your sweat, urine, stool, or blood loss. Insufficient iron intake or iron stores inhibit the production of healthy blood cells which decreases the amount of oxygen circulating throughout your tissues.^{[2, 5]}

Medical tests are necessary to confirm iron deficiency. A normal hematocrit reading, the number of red blood cells in your blood, runs from 35-50%. You also might have your ferritin assessed to establish how much iron you have in reserve to generate new red blood cells. A ferritin level below 20 mcg/mL indicates an iron deficiency.^[6]

Iron Deficiency Anemia

Iron deficiency anemia is a more severe form of iron deficiency that typically results from prolonged low iron status. With this anemia, your clinician will use blood tests to establish that you have a more severe deficiency that classifies you as anemic. She may order a complete blood count (CBC) to determine how concentrated your red blood cell count is. If your hematocrit reading is exceptionally low, your physician may determine that you have iron deficiency anemia. A very low ferritin level, 12 mcg/mL or lower, also indicates iron deficiency anemia.^[6]

Causes of Low Iron Levels

There is a wide range of factors that influence your iron status, but in the developed world, the top causes are malnutrition or iron depletion.^[7]

Causes of Iron Deficiency

• Heavy menstruation


• Organ and tissue damage from stomach ulcers or colon conditions


• Low iron intake from the diet


• Consuming foods that block iron absorption


• Inadequate intake of vitamin B-12 or folate


• Pregnancy leading to significantly increased need and production of red blood cells

Symptoms of Iron Deficiency

You may not notice you have an iron deficiency until a medical professional runs a blood analysis and sees your hematocrit reading is lower than ideal. Others may experience the classic symptoms associated with iron deficiency anemia. These telling symptoms indicate that you aren’t getting enough oxygen to your cells to support normal cellular function and metabolism.^[8]

Symptoms of Iron Deficiency

• Shortness of breath^[8]


• Feeling cold, or low skin temperature in the extremities^[8]


• Headache^[8]


• Fatigue or lethargy^[8]


• Feeling dizzy or lightheaded^[8]


• Pale skin and face (pallor)^[8]


• Hair loss^[9]

Populations at Risk for Iron Deficiency

Specific populations are more at risk for developing iron deficiency due to a variety of factors. Women of childbearing age typically lose more iron than other populations, while pregnant women need more iron to support increasing demands for oxygen for both mom and baby. Those with internal bleeding in the stomach or intestines are also at greater risk for developing an iron deficiency. Gastric bypass also affects the amount of iron the digestive system is capable of absorbing.^{[10, 11]}

Vegans and vegetarians can develop iron deficiencies if they avoid healthy foods like grains, beans, and leafy greens. However, most vegetarians consume more iron and other micronutrients than non-vegetarians.^[12]

Foods and Nutrients That Decrease Iron Absorption

Even with an iron-rich diet, you might inexplicably develop low iron levels. That’s because some foods affect its bioavailability. Some foods or nutrients enhance iron absorption, namely vitamin C-rich foods like bell peppers and citrus fruits. Others foods and nutrients bind to the iron in your food during the digestive process and prevent your intestines from absorbing it. Here is a list of the foods and nutrients that inhibit iron absorption.

Iron Absorption Inhibitors

• Tea


• Herbal teas made from chamomile and peppermint


• Coffee


• Eggs and egg protein


• Milk and dairy products


• Chocolate and cocoa


• Grapes and wine


• Almonds


• Barley


• Basil


• Oregano


• Parsley


• Calcium


• Copper


• Magnesium


• Zinc

To be clear, you don’t have to avoid these foods altogether. Just leave a two-hour buffer between eating your iron-rich meals and the foods listed here. This buffer ensures that you can enjoy your cup of green tea without accidentally inhibiting iron absorption.

How to Improve Iron Levels

Maintaining normal iron levels is a delicate balance. Eating a diet rich in the top vegan sources of iron is essential to provide your body with the iron it needs. Even better, nonheme (plant-based) iron absorption is significantly more easily regulated by the intestines. It can increase absorption when you’re deficient, or block absorption when your hemoglobin levels are normal and your iron storage is optimal.^[13] That’s why we formulated our new iron supplement with completely plant-based iron from curry tree leaves. Iron Fuzion™ contains the ideal form of iron for you body to address iron deficiency while avoiding iron overload.

What dietary changes have you made to correct an iron deficiency? Tell us about your experience in the comments!

References (13)

1. “Micronutrient Deficiencies: Iron Deficiency Anaemia.” The World Health Organization. Web. 12 Apr. 2017.


2. “Dietary Supplement Fact Sheet: Iron.” National Institutes of Health. Web. 12 Apr. 2017.


3. Toh, Shu, et al. “Heme And Blood-Feeding Parasites: Friends Or Foes?” Parasites & Vectors 3.1 (2010): 108. Web. 12 Apr. 2017.


4. Weinberg, E. D. “Exposing The Hidden Dangers Of Iron.” 1st ed. Nashville, TN: Cumberland House, 2004. Print.


5. Miller, J. L. “Iron Deficiency Anemia: A Common And Curable Disease.” Cold Spring Harbor Perspectives in Medicine 3.7 (2013): a011866-a011866. Web. 12 Apr. 2017.


6. Wians, Frank, et al. “Discriminating Between Iron Deficiency Anemia And Anemia Of Chronic Disease Using Traditional Indices Of Iron Status Vs Transferrin Receptor Concentration.” American Journal of Clinical Pathology 115 (2001): 112-118. Web. 12 Apr. 2017.


7. “Anemia.” Medlineplus. Web. 12 Apr. 2017.


8. “What Are The Signs And Symptoms Of Anemia?” National Institutes of Health. N.p., 2017. Web. 12 Apr. 2017.


9. “Iron Deficiency And Hair Loss: The Jury Is Still Out.” Journal of the American Academy of Dermatology 54.5 (2006): 903-906. Web. 12 Apr. 2017.


10. Stargrove, Mitchell, Jonathan Treasure, and Dwight McKee. “Herb, Nutrient, And Drug Interactions: Clinical Implications And Therapeutic Strategies.” 1st ed. 2008. Print.


11. “Who Is At Risk For Iron-Deficiency Anemia?” NIH: National Heart, Lung, and Blood Institutes. Web. 12 Apr. 2017.


12. Farmer, B., et al. “A Vegetarian Dietary Pattern As A Nutrient-Dense Approach To Weight Management: An Analysis Of The National Health And Nutrition Examination Survey 1999-2004.” Journal of the American Dietetics Association 111.6 (2011): 819-827. Web. 12 Apr. 2017.


13. Zielińska-Dawidziak, Magdalena. “Plant Ferritin—A Source Of Iron To Prevent Its Deficiency.” Nutrients 7.2 (2015): 1184-1201. Web. 12 Apr. 2017.