When thinking about getting enough iron in your diet, the first thing that comes to mind is probably red meat. It is true that red meat packs a big punch of iron (2-3mg per 3 oz serving), but that is not the only way to integrate more iron into your diet if you need it—and iron is an important mineral for your body. “Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren’t enough red blood cells to transport oxygen, which leads to fatigue. Iron is also part of myoglobin, a protein that carries and stores oxygen specifically in muscle tissues. Iron is important for healthy brain development and growth in children, and for the normal production and function of various cells and hormones.”

The iron derived from your food comes in two forms: heme and non-heme. “Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron is also found in animal flesh (as animals consume plant foods with non-heme iron) and fortified foods.” Your body then stores this iron in the liver, spleen, muscle tissue, and bone marrow before distributing it throughout the body via your blood.

So how much iron do you need? It varies from person to person. “The Recommended Dietary Allowance (RDA) for adults 19-50 years is 8 mg daily for men, 18 mg for women, 27 mg for pregnancy, and 9 mg for lactation. The higher amounts in women and pregnancy are due to blood loss through menstruation and because of the rapid growth of the fetus requiring extra blood circulation during pregnancy. Adolescents 14-18 years actively growing also need higher iron: 11 mg for boys, 15 mg for girls, 27 mg for pregnancy, and 10 mg for lactation. The RDA for women 51+ years drops to 8 mg with the assumption that cessation of menstruation has occurred with menopause. It may be noted that menopause occurs later for some women, so they should continue to follow the RDA for younger women until menopause is confirmed.”[1] Your doctor will be able to guide you on your personal iron needs, so be sure you speak with them before making any major lifestyle or dietary adjustments. That being said, check out the list below for some unexpected sources of iron that you could incorporate into your diet should the need arise:

•               Dark, leafy greens, such as spinach, collard greens, and kale: 3 mg per 1/2 cup cooked greens

•               Dried fruit, including apricots, prunes, raisins, and figs: 1 mg per 1/4 cup

•               Raspberries: 0.8 mg per cup

•               Sauerkraut: 2 mg per cup

•               Beets: 1 mg per cup

•               Brussels sprouts: 1 mg per cup

•               Chopped broccoli: 0.7 mg per cup

•               Diced potatoes: 1.2 mg per cup

•               Beans, peas, and lentils: 4 to 6 mg per cup

•               Eggs, especially the yolk: 1 mg per large egg

•               Blackstrap molasses: 3.6 mg per tablespoon

•               Red meat: 2 to 3 mg per 3-ounce serving

•               Tuna: 1 mg per 3-ounce serving

•               Oysters: 8 mg per 3-ounce serving

•               Tofu: 3 mg per 1/2 cup

•               Fortified cereals, grains, and pasta: Check labels

•               Oatmeal: 2 mg per cup (cooked)

•               Whole wheat bread: 0.5 mg per slice

Additionally, you can increase the iron in foods by 80% by cooking in cast iron, and “pairing non-heme iron-rich foods with a source of vitamin C can increase absorption.”[2] Additionally, adding extra iron to your diet does not necessarily require a complete overhaul. For example, you could swap out the iceberg lettuce in your salad for spinach or add a handful of raspberries to your morning oatmeal. It is all about finding what works for you, your needs, and your lifestyle.

[1] “Iron.” The Nutrition Source - Harvard T.H. Chan School of Public Health, Harvard University, 19 Oct. 2020, https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=Iron%20is%20a%20major%20component,oxygen%2C%20which%20leads%20to%20fatigue.

[2] Robin Elise Weiss, PhD. “Battle Anemia during Pregnancy with Iron-Rich Foods in Your Diet.” Verywell Family, Verywell Family, 14 June 2021, https://www.verywellfamily.com/iron-rich-foods-to-battle-anemia-in-pregnancy-2757517#toc-why-you-need-iron.