10 Amazing Iron-Rich Foods for Energy and Focus

Red kidney beans are a must in a good chili, my favorite dish of all time. They add great texture and soak up all those rich flavors. But until writing this list, I had never heard of white beans, let alone eaten them. Turns out, they’re packed with iron, one cooked cup has a huge 21.09 mg. That’s more than four times the amount that red kidney beans contain. 

But here’s something important to know: both of these beans contain non-heme iron, which is harder for your body to absorb compared to heme iron (found in meat and fish). This means you might need to eat more of them or pair them with vitamin C-rich foods (like tomatoes or bell peppers) to help your body take in more of the iron.

Even with that in mind, beans are a great plant-based option for boosting iron levels, and they’re easy to add to soups, stews, and salads.

Also Read: The Best Foods for Heart Health That You Should Eat More Of

There was a time when just hearing the word “lentils” would make me roll my eyes. Healthy eating has always felt like a chore for me, and bland lentils made it worse. However, once I figured out how to cook them properly, and, more importantly, how to use them in the right dishes, I now actually enjoy them.

Here’s one of the best tips I’ve learned: cook them in stock and take your time. Most recipes say to cook lentils for 15-30 minutes, but if you let them simmer for 40-45 minutes, they soak up way more flavor and taste much better. This works especially well for lentil curries, which are packed with spices and flavor.

A half-cup of cooked lentils provides about 3.3 mg of non-heme iron. Like with beans, this type of iron is harder for your body to absorb, so pairing lentils with vitamin C-rich foods (like tomatoes or peppers) helps get the most out of them.

I’ll be honest, I’ll take a rain check on tofu. I’ve tried it, and it just doesn’t work for me. That said, I’ve been in restaurants where my wife has ordered it, and real chefs make it look, smell, and (apparently) taste great. The problem for me is getting from A to B, knowing how to cook it in a way that makes it enjoyable.

For those who do like it, tofu is a solid source of non-heme iron, with a half-cup serving providing about 3.4 mg. Like other plant-based iron sources, it’s best eaten with vitamin C-rich foods to help with absorption. It’s also packed with protein, making it a great option for vegetarians and vegans. If you can figure out how to cook it right, which is something I’ll likely never master.

I know cashews aren’t seeds, and pumpkin seeds aren’t nuts, but they do have one thing in common, they’re super easy to snack on. A small handful is all you need to get a healthy dose of iron. I keep a small bowl of nuts and seeds by my side most days, and honestly, they’re ridiculously good for you, not just for iron but for overall nutrition.

Pumpkin seeds pack 2.5 mg of non-heme iron per ounce, while cashews provide 1.5 mg per ounce. Since they’re both non-heme iron sources, pairing them with vitamin C-rich foods can help your body absorb the iron better, and that’s why I always have a few orange segments with my selection of nuts and seeds.  Whether eaten on their own, sprinkled over salads, or added to yogurt, adding these to your diet gives you a quick and simple way of giving your body iron. 

Maybe it’s just my age, but I’ve started eating dates, and not for any health benefits. I just like their chewy, jammy flavor. Lately, I’ve been adding them to oatmeal, and they make a great natural sweetener.

What I didn’t realize is that dates are packed with minerals, including potassium and iron. A serving of dried dates provides about 1 mg of non-heme iron, which can help support energy levels. They are high in calories, so it’s best to eat them in moderation, but as a tasty and nutritious snack, they’re a great way to add a little extra iron to your diet.

Please know the following foods are fish and meat products. 

I’ll be honest, if you can handle them, these shellfish are a fantastic way to boost your iron levels. I prefer scallops, especially pan-fried with crispy bacon bits and a smooth pea purée. Yes, I like to get a bit fancy in the kitchen sometimes. But since scallops aren’t always easy to find, I’ve gone with clams, oysters, and mussels because they’re more widely available. That said, if you’ve ever tried shucking an oyster, you’ll know it’s a skill that can cost you a chunk of your finger (or at least, that’s been my experience).

These seafood options are packed with heme iron, which is the type of iron your body absorbs best. Just a small serving of clams can give you a whopping 26 mg of iron, while oysters and mussels offer 7.8 mg and 6.5 mg, respectively. If you’re looking to keep your energy levels high and your mind sharp, these seafood options are worth adding to your plate.

Also Read: 7 Best Foods for Prostate Health and Wellness

Sardines are one of those underrated affordable superfoods, packed with nutrients, and surprisingly versatile. I’ve had them in pasta, on pizza, and pan-fried with herbs and veggies, and they always add a great depth of flavor. Some people get put off by the idea of eating the tiny bones, but honestly, they’re so soft you don’t notice them. I’ve had far more trouble with bones in salmon (seriously, coughing my guts up in a fancy seafood restaurant isn’t a look anyone wants).

Beyond being a solid source of heme iron, sardines are also loaded with omega-3 fatty acids, which are great for brain health and reducing inflammation. Since the canned variety is all you need, they’re a quick and easy way to boost your iron intake without much effort. If you’re looking for a simple, nutritious addition to your meals, sardines might be the way to go.

Liver is one of those foods that divides people. It’s easy to overcook, which makes it taste awful, and for some, the idea of eating it is off-putting before they even take a bite. My grandfather ran a butcher’s shop, so I grew up around these kinds of foods. But even with that background, I get why liver isn’t for everyone.

One way to make it more appealing is pâté. It has a smoother texture and is often balanced with herbs, making it easier on the palate. My wife loves it, and I’ll admit it’s decent on crunchy toasted whole wheat bread. But still, knowing you’re eating liver can be enough to put some people off.

That said, it’s on this list because it’s one of the best sources of heme iron, meaning your body absorbs it more easily than plant-based iron. A 3-ounce serving of beef liver packs about 4.17 mg of iron, making it a great way to support energy and focus. If you can get past the idea of eating it, liver is a fantastic way to add iron to your diet.

Let’s not get into what black pudding is made from, because if you don’t already know, you might not want to. But for those who do (or those willing to give it a try), it’s actually a fantastic source of iron. A 50g serving packs about 10 mg of heme iron, which your body absorbs easily.

When sliced thin and fried until crispy, black pudding has an incredible flavor and texture. It’s a traditional part of an English fried breakfast, often served alongside bacon, sausages, fried eggs, and more. I had no idea how much iron it contained until recently, but now that I do, it makes even more sense why it’s been a staple for generations. If you can get past what it’s made from, black pudding is a seriously tasty way to boost your iron levels.

Also Read: 10 Circulation-Boosting Foods to Support You as You Age

Darn you, dark chocolate, why can’t milk chocolate have all the same health benefits? For me, dark chocolate just doesn’t taste great, but there’s no denying its nutritional value.

A 1-ounce serving contains about 3.4 mg of non-heme iron, making it one of the tastier ways to boost your intake. But iron isn’t the only benefit, dark chocolate is also packed with antioxidants, can help lower blood pressure, and even supports brain health. So, while I might not love the taste, I can’t argue with the health perks. If you enjoy it, it’s a super-simple way to add more iron to your diet.