How to include more iron in your diet – treat anemia and improve energy

Food with iron kidney

Do you lack energy? Tired of feeling tired all the time? Have you been diagnosed with any form of anemia? If you answered any of the above questions in the affirmative, you should take a supplement and purposely include more iron in your diet. Anemic patients need between one hundred and two hundred milligrams of iron per day. Here you can find out what to eat and drink to include more iron in your diet and restore your energy levels.

red meat

If you want to get more iron in your diet and are not a vegetarian or vegan, eat red meat at least twice a week. Both lamb and beef are reliable sources of iron. Pork also contains iron. What is the amount of iron in red meat? One hundred grams of beef provides 15% of the recommended daily amount of iron. Red meat will also provide your body with other essential nutrients such as B vitamins, protein, selenium and zinc.

fried liver

Beef and chicken liver are an excellent source of iron, as well as folic acid, iron, vitamin A, vitamin B, and copper.


Not everyone can stand the taste of liver. However, if you like liver and also suffer from iron deficiency, then you should eat more of it. One hundred grams of pork liver will provide you with more than thirty percent of the recommended daily amount of iron.


Chicken is also high in iron, with the dark, flavorful meat providing a bit more. If you only eat white meat, that’s okay too, because lean cuts of chicken will still get you the iron you need. A three-and-a-half-ounce serving of light chicken meat will provide you with about six percent of your recommended daily iron intake, while the same amount of dark meat will provide you with 7 percent.

mussel plate

Mussels and some other types of shellfish, such as oysters and oysters, are a rich source of iron.


All types of shellfish contain iron. The oysters with the highest iron content are mussels, oysters, and clams. For example, one hundred grams of mussels contains more than a third of the recommended daily amount of iron. If you’re a fish plant, consider eating shellfish regularly to make sure you get enough iron in your diet.


If you are a vegetarian, consider eating more tofu to increase your iron intake. Different types of tofu have varying levels of iron. However, tofu generally contains more iron than a serving of red meat. Half a cup of tofu contains about three milligrams of non-heme iron.

turnip chips

Kale is an excellent source of vitamins and minerals, including iron, which is why many consider it a superfood.


Like liver, kale is a bit of an acquired taste. However, if you like turnip, you should definitely include it in your diet if you need to get more iron. Raw kale contains about 1.47 mg of iron per 100 g cup. Kale is an excellent source of iron for vegetarians and vegans.


Spinach is another great healthy food that contains a lot of iron. One hundred grams of spinach contains approximately 2.7 milligrams of iron, which is about fifteen percent of the recommended daily amount.


Lentils are full of iron, as well as being a great source of protein and fiber.

Lentils and beans

Just one cup of lentils contains more than thirty-five percent of the amount of iron that adults should consume daily. Black beans and kidney beans are also packed with iron. If you don’t eat meat or fish, make sure your diet includes beans and lentils to maintain proper iron levels.

dried fruit

Dried fruits are also packed with iron. Although they do not contain as much iron as some of the other types of foods mentioned in this article, eating dried fruit can help you get the recommended daily intake without eating too much protein. One hundred grams of dried fruit contains 0.8 milligrams of iron.


Asparagus is a good source of iron, vitamin C and dietary fiber.


Asparagus is another excellent source of iron for vegetarians and people who avoid eating a lot of meat for health reasons. It contains 2.14 mg of iron per hundred grams.

beetroot juice

Do you like the taste of beetroot juice? If so, you should drink it if you are iron deficient. Beetroot juice is the perfect drink for those who need iron and vitamin C. Drinking beetroot juice is an excellent way to improve the level of hemoglobin in the blood.

Plum and plum juice

Most people know prune juice is full of fiber, but it’s also a good source of iron.

plum juice

Four fluid ounces of prune juice contains 1.5 milligrams of iron. Plums are also high in fiber, so people consume them to help treat constipation or ensure regular bowel movements. To restore your iron levels, drink delicious prune juice every day.

Vitamin C

To combat anemia, be sure to take vitamin C when eating iron-rich foods or drinks. Vitamin C helps iron absorption.

Foods and drinks to avoid

To maximize iron intake, avoid foods and drinks that lower iron levels. Foods and drinks that can lower your iron levels include black tea, coffee, dairy products, milk, grapes, corn, parsley, chocolate and peanuts.

More energy

If you decide to modify your diet to include more of the foods and drinks you read about here, you will slowly but surely increase your iron levels and recover from anemia. As a result, you will have more energy and feel less tired. You’ll also find it easier to go about your daily activities without feeling dizzy, out of breath, or feeling unsteady heart palpitations. Getting enough iron in your diet will improve your overall health and quality of life.