Foods high in Iron, Fe

Why Iron, Fe matters

Iron is a mineral your body uses to build hemoglobin — the protein in red blood cells that carries oxygen to tissues. It also powers myoglobin in muscles and several enzymes involved in energy metabolism. Dietary iron comes in two forms: heme iron (from animal foods like liver, clams, and red meat) is absorbed at 15 to 35 percent, while non-heme iron (from plants like lentils, spinach, tofu, and fortified grains) is absorbed at 2 to 20 percent depending on vitamin C intake and the presence of inhibitors like phytates and tannins. Adults need 8 to 18 mg per day, and menstruating women, pregnant individuals, and endurance athletes often need the higher end of that range.

Daily intake reference

Signs of low intake

Low iron intake leads to iron-deficiency anemia — the most common nutritional deficiency in the world per the WHO. Early signs include persistent fatigue, pale skin, cold hands and feet, brittle nails, headaches, shortness of breath on exertion, and unusual cravings for ice (pagophagia). A simple ferritin blood test confirms the diagnosis. Premenopausal women, vegetarians and vegans, frequent blood donors, and people with gastrointestinal conditions that impair absorption are at highest risk.

Best for these diets

Iron-rich foods align naturally with these dietary patterns:

• Vegan
• Vegetarian
• High-protein
• Anti-inflammatory