Many of us put a lot of thought into what goes into our shopping trolleys each week. One thing you may not think about is foods to raise your iron levels.

In Australia, women are more likely than men to have an inadequate dietary iron intake, which means they’re more likely to have iron deficiency.

Here, we profile some of the best foods for iron deficiency. This list will help you reduce your mental load at the supermarket, while also helping you increase your iron intake.

(And don’t worry if red meat isn’t your thing. There’s a wide variety of foods containing good amounts of iron. This list gives you loads of options, helping you cater for a variety of dietary requirements.)

What foods are rich in iron?

Iron is an essential mineral, playing a crucial role in our overall health and well-being. Its main role is to help carry oxygen throughout the body. But it also supports your muscle function and immune system.

The human body does not make iron. We need to get iron from the foods we eat.

Dietary iron comes in two main forms:

• Haem iron: It’s found in animal products such as red meat, poultry, and fish and is more easily absorbed by the body.
• Non-haem iron: This form of iron is present in plant-based sources. It’s still a good source of iron, but harder for your body to absorb.

While red meat is the most well-known source of iron, it’s a myth that it’s the only good one. Use the following list of iron-rich foods, along with some serving ideas, to help with your meal planning and grocery shopping.

Red Meat, Poultry, & Fish

Red meat, poultry, and fish are excellent sources of haem iron, which is more easily absorbed by your body.

Lean cuts of beef, lamb, and pork have high amounts (1.1 to 4mg) of iron per 100g serve. Poultry — such as chicken and turkey — have around 1mg iron per 100g. A 100g serve of fish — like salmon and tuna— provides 1 to 1.7mg of this essential mineral.

To incorporate these iron-rich foods into your diet, consider:

• Stir-frying lean beef with vegetables
• Adding grilled chicken breast or salmon fillets to salads
• Enjoying a grilled fish fillet with a side of steamed vegetables

Legumes

Legumes is the term used for the food group containing beans, lentils, and chickpeas. These are great sources of iron for vegetarians and vegans, containing between 1 and 9mg of iron per 100g.

To boost your iron intake with legumes, try:

• Adding canned kidney beans to stews or meat sauces
• Preparing a comforting lentil soup
• Making a delicious chickpea curry

Tofu and Soy Products

Tofu and other soy products — like tempeh and edamame — are popular plant-based sources of iron. The iron content in a 100g serving of tofu is around 2.4mg.

You can use these versatile ingredients in a variety of dishes; they provide an excellent alternative to animal-based iron sources.

Incorporate tofu into stir-fries, add edamame to salads or soups, or try marinating and grilling tempeh for a flavorful iron-rich meal.

Eggs

Eggs are not only a great source of protein but also contain iron (0.9mg per medium egg).

Including eggs is one of the easiest ways to increase your iron intake.

There are endless ways to use eggs:

• Boiled or scrambled eggs for breakfast
• Add hard-boiled eggs to salads
• Veggie omelette for a nutrient-packed meal

Leafy Greens

Dark green, leafy vegetables are an excellent choice for vegetarians and vegans looking to increase their iron levels. With iron contents from around 1.6mg per 100g, leafy greens include:

• Spinach
• Kale
• Silverbeet

You could sauté kale with garlic as a side dish or toss silverbeet into a stir-fry for a vibrant and iron-rich meal.

If you shudder at the thought of leafy greens, try adding spinach to a smoothie with banana, orange juice and a dash of lemon juice.

Nuts & Seeds

Nuts and seeds are not only tasty snacks; they also contain iron. The best nuts and seeds for an iron boost include:

• Almonds (1.8mg per 50g serve)
• Cashews (2.6mg per 50g serve)
• Pine nuts (2.0mg per 50g serve)
• Pumpkin seeds (4.25 mg per 50g serve)

Sprinkle pumpkin seeds or pine nuts on salads or yoghurt or enjoy a handful of almonds or cashews as a snack. You could even blend them into homemade nut butter for a nutrient-dense spread.

Fortified Cereals & Grains

Fortified cereals and grains are another easy way to increase your iron intake. Fortified means that vitamins or minerals have been added to boost the nutritional value.

Lots of everyday foods in Australia may be enriched with iron, including many breakfast cereals and some brands of rice.

Pair fortified cereals with vitamin C-rich fruits or berries for maximum iron absorption and a delicious start to your day.

Remember, incorporating vitamin C-rich foods into your meals, such as citrus fruits, capsicum, and tomatoes, can enhance the absorption of iron. So, be sure to include these foods alongside your iron-rich ingredients.

If you’re worried about iron deficiency, it’s always a good idea to talk to your doctor. They can provide guidance and recommend dietary adjustments or appropriate supplements specific to your needs.

Only use iron supplements on the advice and direction of your doctor.

Over to you …

You can personalise this ultimate iron-friendly grocery shopping list to suit your preferences and dietary requirements. And you can rest easy, knowing you’re improving your iron intake and promoting your overall health and well-being.