5 Foods Rich in Iron to Boost Your Energy

Iron is a mineral that plays a vital role in energy production. It helps carry oxygen throughout your body, which is essential for your cells to function properly. When you’re iron deficient, you may experience fatigue, weakness, and shortness of breath.

If you’re looking to boost your energy, eating iron-rich foods is a great place to start.

Here are 5 delicious and nutritious options:

1. Red Meat

Red meat is a rich source of heme iron, which is the most easily absorbed type of iron. A 3-ounce serving of beef liver provides a whopping 37 mg of iron, which is more than 200% of the daily value (DV). Other good sources of heme iron include beef, lamb, and pork.

2. Dark Leafy Greens

Dark leafy greens are packed with nutrients, including iron. One cup of cooked spinach provides 6.4 mg of iron, which is 36% of the DV. Other good sources of non-heme iron (which is not as easily absorbed as heme iron) include kale, collard greens, and Swiss chard.

3. Lentils

Lentils are a great source of both iron and protein. One cup of cooked lentils provides 6.6 mg of iron, which is 37% of the DV. Lentils are also a good source of fiber, folate, and magnesium.

4. Eggs

Eggs are another good source of both heme and non-heme iron. One large egg provides 0.6 mg of iron, which is 3% of the DV. Eggs are also a good source of protein, choline, and vitamin B12.

5. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also a good source of iron, with one cup of cooked quinoa providing 2.8 mg of iron, which is 16% of the DV. Quinoa is also a good source of fiber, magnesium, and phosphorus.

Tips for Boosting Iron Absorption

• Eat iron-rich foods with vitamin C-rich foods. Vitamin C helps your body absorb iron. Some good sources of vitamin C include citrus fruits, tomatoes, and bell peppers.
• Avoid caffeine and tea with iron-rich foods. Caffeine and tea can interfere with iron absorption.
• Cook in cast iron cookware. Cast iron cookware can leach iron into food.

In addition to eating iron-rich foods, there are a few other things you can do to boost your energy levels:

• Get enough sleep. When you’re well-rested, you’ll have more energy throughout the day.
• Exercise regularly. Exercise helps improve your circulation and oxygen delivery, which can boost your energy levels.
• Manage stress. Stress can zap your energy. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

By eating a healthy diet, getting enough sleep, exercising regularly, and managing stress, you can boost your energy levels and feel your best.