Just think: Iron Man. Iron clad. Iron fist. It’s no coincidence the mineral conjures images of strength and energy—because that’s what it does for your body when you eat it.
“Iron is essential for our bodies to function because it helps blood cells carry oxygen to where it’s needed,” says Margie Saidel, R.D. at Chartwells K12. That’s especially important if you’re working out on the reg, since your muscles need a regular supply of oxygen, especially if they’re under a lot of strain (ahem, that killer HIIT class).
“Since our bodies don’t make iron, we need to consume it as part of our diet every day,” says Saidel. The average woman between 19 to 50 years old needs about 18 milligrams of iron per day, she says—ideally from foods.
While people traditionally associate iron with red meat, the nutrient also crops up in plant-based foods, too. But the iron in plants is a tad different—it’s called non-heme iron, says Kelly Schmidt, R.D., and it “isn’t as well absorbed, so you will need far more of it.” According to the National Institues of Health, vegetarians require about 32 milligrams of iron per day to meet their needs.
Looking for other sources of iron in your diet? Try any one of these delicious options:
Lentils
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Iron: 7 mg per serving
Lentils are so versatile—the high-protein pulses are delicious as a side-dish ingredient or part of a heartier, meat-free meal. They’re also packed with fiber and vitamin A.
Per 1 cup serving (cooked): 230 calories, 0.8 g fat (0 g sat fat), 4 mg sodium, 40 g carbohydrates, 4 g of sugar, 16 g fiber, 18 g protein.
Spinach
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Iron: 6 mg per serving
Popeye had the right idea—spinach has tons of vitamin A, calcium, and potassium to help strengthen your muscles.
Per 1-cup serving (cooked): 42 calories, 0 g fat (0 g saturated), 6 g carbs, 0 g sugar, 126 mg sodium, 4 g fiber, 6 g protein.
White rice
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Iron: 4 mg per serving
Another reason to love sushi: its outside layer is loaded with iron.
Per 1/2 serving (uncooked): 338 calories, 0.6 g fat (0 g saturated), 74 g carbs, 0.1 g sugar, 5 mg sodium, 1.2 g fiber, 6 g protein.
Beef
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Iron: 2 mg per serving
Not only is beef packed with iron, its high levels of protein can help you shed pounds.
Per 4-ounce serving (uncooked): 182 calories, 8 g fat (3 g saturated), 0 g carbs, 0 g sugar, 63 mg sodium, 0 g fiber, 25 g protein.
Kidney Beans
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Iron: 4 mg per serving
What kidney beans lack in size, they make up for in nutrients—they’re a great source of fiber, vitamin C, and protein.
Per can (drained): 330 calories, 3 g fat (0 g saturated), 57 g carbs, 10 g sugar, 614 mg sodium, 15 g fiber, 21 g protein.
Oysters
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Iron: 4.4 mg of iron
Ah, oysters—dubbed the aphrodisiacs of the sea, legend has it they rev up your libido. Plus, as we approach sniffle season, their high levels of zinc are crucial in boosting immunity.
Per 3-ounce serving: 69 cal, 2 g fat (0.5g sat), 4 g carbs, 0 g sugar, 90 mg sodium, 2 g fiber, 8 g protein
Chickpeas
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Iron: 3 mg per serving
Chickpeas are also good source of fiber, which can help lower blood pressure and cholesterol. As a complex carb, they help keep you full and keep your blood sugar stable too.
Per 1-cup serving: 270 calories, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fiber, 15 g protein.
Potatoes
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Iron: 2 mg per potato
French fries aren’t the only way to eat potatoes. Steam or bake the veggie for great taste without the extra fat or oil.
Per medium potato (raw): 168 cal, 0.2 g fat (0 g sat), 38 g carbs, 1 g sugar, 11 mg sodium, 3 g fiber, 5 g protein.
Tofu
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Iron: 3 mg per serving
The protein in soybeans, a.k.a. tofu, is easier to absorb than those of other legumes, meaning more protein bang for your buck to go with that iron.
Per ½-cup serving: 181 cal, 11 g fat (1.6g sat), 4 g carbs, 7 g sugar, 4 mg sodium, 3 g fiber, 22 g protein.
Sardines
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Iron: 2.2 mg per serving
Sardines have a pretty impressive amount of iron in them—and like other fish, they’re also packed with heart-healthy omega-3 fatty acids. So…maybe you should actually try it on a pizza one of these days. (Or just really embrace Caesar salad.)
Per 1/2-cup serving: 155 cal, 9 g fat (6g sat), 0 g carbs, 0 g sugar, 229 mg sodium, 0 g fiber, 18 g protein.
Mussels
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Iron: 6 mg per serving
The moules et frites at that cute French bistro down the street are calling your name. Mussels contain over three times your recommended daily value of B12, a mineral proven to reduce symptoms of depression (when paired with appropriate pharmacological treatments) and help prevent neural tube defects. Compared to other seafood, they’re super affordable, too.
Per 3-ounce serving: 146 cal, 4 g fat (1g sat), 6 g carbs, 0 g sugar, 314 mg sodium, 2 g fiber, 20 g protein
Fortified oats
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Iron: 14 mg per serving
Oats are an especially stellar option for gluten-free folks looking for a high-fiber source of carbohydrates and iron.
Per 1-cup cooked serving: 159 cal, 3 g fat (6g sat), 27 g carbs, 1 g sugar, 115 mg sodium, 4 g fiber, 6 g protein.
White beans
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Iron: 5 mg per serving
The unsung heroes of the legume family make a mean chickpea hummus alternative when mashed with a little olive oil, salt, and garlic (and a little paprika if you’re feeling fancy).
Per 1-cup serving: 254 cal, 1 g fat (0 g sat), 46 g carbs, 4 g sugar, 13 mg sodium, 19 g fiber, 16 g protein.
Chia seeds
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Iron: 2 mg per serving
Chia has long been a hot commodity in the healthy living world, thanks to its high content of omega-3s. Now you can add another reason to love the ancient seed—it’s a good source of iron.
Per 1-ounce serving: 138 cal, 8 g fat (1 g sat), 12 g carbs, 5 mg sodium, 10 g fiber, 5 g protein.
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